Inspire a World of Movement Magazine 002

#INSPIREAWORLDOFMOVEMENT issue 2 You haven’t failed until you give up

Contents

Bikefest 2014 - 4 Benefits of ZUMBA - 6 Turkish Get Up - 8 KONA 2014 - 10 RUNSTRONG -12 Your FITNESS SOLUTION - 19 The Benefits of your Schwinn cycle workout - 20 Get Fit Lose weight all in just 4 mins - 22 Why Everyone Should Try Pilates - 24 Men’s Health - In your 50s - 26 GENFIT - 28 Where Fitness is headed in the next 5 years - 37 The 8 Colours of Fitness - 48 10 tips to bypass the Christmas pudding belly - 50 Best sellers and why you should be drinking them - 68 Shoe Reviews - 70 Test Drive - 72

Get up one more time than you get knocked down

#inspireaworldofmovement #002 This publication is made with inspiratioon for our members and friends.

For feedback or article submissions please email us: editor@inspireaworldofmovement.com.au

You may or may not know that we own Multiple Genesis Clubs in NSW, we also own a corporate health program called Caretrac. It’s a competitive environment for a fitness business.

With all the competition around at the moment, it is extremely easy to get caught up in the game of business and trying to keep up with the Jones’. I was in Melbourne this month speaking to some other club owners and they were just as passionate about ‘changing the world’, one person at a time, as we are. I am sure it is a similar story for ‘most’ fitness operators.

Why is it then that with so much competition around, so many personal trainers, so many government operated centres, so much positive advertising about the benefits of nutrition and exercise, that only approx. 12% of the population exercise in Gyms or organised exercise programs?

Almost 70% of the population do not do enough activity to get any health benefit. This is a scary statistic and part of the reason that Australians health is on the decline and obesity is on the rise.

I know that some of the uberfit people reading this will be saying, ‘they’re just excuses’, ‘we all have the same amount of time’, ‘no pain, no gain’, but those types of comments aren’t getting the ‘other’ Australians that are scared of starting any closer to it. The problem is that most of the super fit are aspirational types that we wish we could be more like. Yes they ooze energy and passion for exercise, but are doing way more then what the average person ever will want to do or achieve. This is scary for the uninitiated. The intentions are very genuine from most fitness professional and nutrition consultants but most of the population have trouble comprehending that they could ever be a healthier or fitter, let alone even getting started.

We want your help!!! We want you to grab someone who either needs the motivation, or needs just to be helped to get active. If they haven’t started before then they are probably concerned about how hard it is.

Find out what they like to do. Bike ride, walking, swimming, gym, Zumba, waterpark, tennis, rock climb, sport or walk the dog. Anything that makes them move without them having to think about it. Get a photo of it with them, send it to them or put it on the facebook wall and hash tag #inspireworldofmovement.

Go with them as often as you think about it. If you happen to get them motivated, you may be surprised how much you affect their life.

Move more, Move often, Inspire others.

John Pirlo Chief Inspirer/Publisher john@inspireaworldofmovement.com.au

‘you can’t win if you’re not even in the race. Before you succeed you need to at least start’

Why do people start with such energy, and then run out of puff before receiving their goals?

Is it because it hurts? Is it because they don’t have time? Is it because it’s too expensive?

#INSPIREAWORLDOFMOVEMENT

Why do people find it so hard to get moving?

Bikefest 2014 Celebrate cycling for fun, fitness and smart transport.

Bikefest is an award winning lifestyle event designed to encourage Novocastrians to enjoy a weekend of bike rides, races, expos and entertainment at locations along our city’s beautiful foreshore and scenic cycleways.

Bikefest offers something for everyone from elite athletes to

families, commuters, recreational cyclists, new and experienced riders. It encourages people of all ages and interests to make riding a bike part of their everyday lives, helping build a healthier, more liveable city – good for our people, economy and our environment.

Bikefest brings together a host of organisations and activities to present the biggest cycling event in our region.

It builds on outstanding successes of previous years including

winning the cycling industry’s national and state awards for best event. Bikefest will offer attractions to new and experienced cyclists and will provide a unique opportunity for businesses and organisations to showcase their community awareness, corporate responsibility, products and services to a rapidly growing cycling community.

For more info for next year: www.bikefest.net or facebook.com/bikefestnewcastle

#inspireaworldofmovement We are so proud to have Bike Fest 2014, both because we raised much needed funds for a fantastic cause but also because it is directly in line with my personal vision to ‘ Inspire a World of Movement’. Cycling is an amazing leisure activity that is not only great for commuting, leisure, and fun, but also of course, for exercise.

It is almost part of your childhood orientation to learn how to ride a bike. Promoting this activity for fun, and sport is a great way to get more people back on to a bike which will make them feel younger.

We want to see more movement and health related businesses working together on initiatives like this promoting the message that ALL movement is beneficial for us. By inspiring people to move more we believe we can create healthier communities who interact more. Get involved in the weekend, get your kids involved and bring someone who needs inspiring to move. How can you help us to #inspireaworldofmovement - John Pirlo (Managing Director - The Inspire Group of Genesis Fitness Clubs)

E B H T L A E H 12 ZUMBA n r u B ie r o l a C e g u 1. The H g in n o T y d o B l a t o T 2. k c a B g in m o C u o Y 3. It Keeps ts 4. Amazing Resul s e g A l l A r o F s k r 5. It Wo lease e R s s e r t S t a e r 6. G evel L s s e n it F y n A r d Fo 7. Can Be Adapte 8. It Goes By Fast ody B 9. It's Social r u o Y f O s s e n Aware e r o M u o Y s e iv 10. G Class a d in F s y a w l A 11. You Can ppy a H e l p o e P s e k a 12. It M

F O S T I F E N E PERFECT FOR: Everybody and every body! Each Zumba class is designed to bring people together to sweat it on.

HOW IT WORKS: We take the work out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.

OVERALL BENEFITS: A total workout, combining all elements of fitness including cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

THE TURKISH G So what’s a Turkish Get up?

The Turkish Get up is an excellent full body m develop over strength, stability and core powe step by step how to perform this functional ex

Safety Roll

Have kettlebell placed by the shoulder of the lifting arm Grip the kettlebell underneath the handle with the lifting arm With the other hand grip the horn and have the kettlebell so it tucks in close to the chest. Ensure the wrist is straight and ready for lock out position

Step 1

Chest press kettlebell with lifting arm to lockout position. Eyes stay on kettlebell!

Bend the knee of the lifting arm and slightly angle the other leg about 15 degrees Non lifting hand out to the side at a 45 degree angle with palm flat on the ground

Step 3

Step 4

Step 7

Step 6

Raise up from the forearm to the elbow

Push off the front foot and come into a standing position (like a lunge)

Press the foot of the lifting arm and the non lifting hand into the ground and raise the hips high off the floor

Push off the hand so you will be in a resting lunge position (torso will be erect) Make sure kneeling leg is square

GET UP

movement, which utilizes the kettlebell. We use the Turkish get up to er. Here the guys from Raw Performance Fitness & Nutrition show you xercise.

Step 2

Push off your flexed knee and lift onto the forearm of your non lifting side

Step 5

The opposite knee of the lifting arm should now be brought in and placed underneath the hips Your arms should form a strait line, your supporting arm will be anchored by your side Ensure your bottom does not sit on your heel

Step 8

Reverse the steps and return to starting position

Raw Performance Fitness & Nutrition | www.rawperformancefitness.com.au

KONA 2014

2014 Ironman Triathlon World Champi So Ive been asked to share my lead up and race day for what was the 2014 Ironman Triathlon World Championships in Kona Hawaii, so here goes!

“Undie Run” world record attempt

Before I ramble my story, let me recap the origins of what the Hawaiian Ironman Triathlon really is.

The event consists of a 3.8k Swim, 180.1k Ride and a 42.2k marathon and was conceived and “raced” for the first time in 1978 and was the brain child of U.S. Navy Commander John Collins.

Essentially a debate started on who were the fittest athletes, those who completed the Waikiki Rough water Swim (2.4 mi.),or those who rode the Around-Oahu Bike Race (115 mi) or those who ran marathons, including the Honolulu Marathon (26.219 mi). “lets do them all back to back” Collins said, “Whoever finishes first, we’ll call him the Iron Man.” and that is how the Ironman was born.

To enter the event you have to qualify and for me that took place back in May on the Big Island of Hawaii where I won my category.

For me my race preparation usually consists of 5-8k of swimming, 400-700k of riding and 80-120k of running or approximately 30+hrs a week, add to that 40+hr of work and being super Dad. This time around however it wasn’t that way at all! Ive been injured (still am) for 3 month leading,not able to run more than 10k a week and time restrictions

around my n Performanc my bike in e Swimming w basket…. N excuses but in why I was that is almo normally be

Race day!

6:45am – S The swim w I’ve encoun I exited fatig 1:01. Onto t relaxed and mind set of remember t haven’t train really tuff on around at H gusting. The little repriev swung arou This is wher racing an Iro its own and and remain ask simple q shit hits the I do to impro then execut Well all was heading bac start the run decided id r stream of a Female. Afte now have a sitting waitin transition. T

Training days

ionships

new role at Pure ce meant I hadn’t ridden equally as long. was in the same Now I’m not making t offering some insight s so happy with a result ost an hour slower than Id e.

START was one of the toughest ntered in any triathlon and gued and goggle-less in the bike and I’m feeling d positive, carrying the self preservation and the marathon that you ned for. The bike was n the way to the turn Hawi with trade winds e turn for home offered ve either as those winds und to be head winds! re the mental resolve of onman really comes into you have to focus in the moment. I questions when wall, “What can ove the situation” te those changes. s going well ck to town to n when a marshal ridden in the slip Professional er a few words I a 5min rest/penalty ng for me at Total bike time

5:10ish After afore mentioned rest I’m onto the Marathon. Its now 36 degrees and humidity sits at 98%, add the refracting heat from the pavement and lava fields and the apparent temp is high 40’s!!! I start out at what I think to be conservative for the first 4k only to realise I’m running 4:00min/km way to fast.

I settle in and find my rhythm at around 10k and notice I’m making up some ground but cant run thru the aid stations and get all the nutrition I need so have to walk. I make the decision to be conscious of my male ego and pride and not do physical damage by holding back all the way to the far turn at 29k.. I round the turn do some dehydrated and fatigued math and realise I may have a chance to go under 10hours.. The pace is lifted and I now forgo any self preservation and run for home with a time goal in mind.

Down the finish shoot and looking at the clock I realise I’ve miss

calculated and missed the sub 10hr by just 6min.

AS I mentioned at the beginning, I could not have asked for more from my body in this race and as such I’m over the moon! I’ve burgled the World Championships!

With the training I’ve put in or rather lack thereof, I really didn’t earn this time, but it’s a testament to what the human body can do. When you body and mind are aligned and your mental focus is firm you can go a lot further, a lot deeper and push a harder.

Now all of this wouldn’t have been possible without a support network that held the fort back here in my absence, a huge shout out and thanks to Jamie and the team at Pure Performance for allowing me the time to compete. To my family for the love and support and for coming to watch.

- Rich

Built for runners by runners, ‘Runstrong’ is a dynamic functional strength session. The class follows a sequence of exercises in a specific order to allow participants to be challenged using different muscle groups which are all important for better and improved running efficiency and form.

Runstrong is suitable for anyone wanting a high energy strength session incorporating lots of overall body strength exercises specifically targeting leg strengthening and core exercises with a focus on what will help you become a stronger, efficient and more aware runner.

If you enjoy your running, then this is the class for you.

RUNSRONG classes are on Thursdays 5:45am @ Genesis Warners Bay and coming soon to Maitland, Mayfield, Coffs Harbour and Gosford.

Warner Bay Class

“Speed, Power and Agility”

Fast dynamic exercises to develop improved muscle firing patterns

“Improved running economy and form” An emphasis on improving your running form

“Improved overall body conditioning” Movements specific to everyday activities

NEW BEGINNINGS Wecome to Genesis Cessnock Wow! What a crazy and amazing month this has been settling into our new club, creating a fantastic environment for all of our members! How great does the club look? We love it! I feel so fortunate to be a part of this. It’s so aweosme to have such a superb facility to train in.

On a daily basis I am approached with fantastic feedback from members about how great they feel since they have started training with us. Our friendly inspirational team which includes our personal trainers, group fitness instructors, receptionists and childcare team are here to assist you in yout fitness solutionsa.

I love hearing about people’s journeys and finding out what truly inspires them to be the best they can be. Special moments are when members sharing their weight loss or fitness goal results with me. It is such a rewarding part of my career. Keep up the dedicated work, it’s all about consistency.

The club offers such a diverse range of training, you will never be bored.

I am loving that lots of members are stepping out of their comfort zone and giving it their all. Effort = results.

Settling into the role of Club Manager has been made so much smoother because of my brilliant staff. I commend them all on their passion and drive to be there for our members and fellow staff. Thank you all for your hard work and commitment. You really have been such a huge support to me and I appreciate everything you do. How great it is to all work together as a united team in a club that has an amazing culture. Lucky are we!

What’s next? What surprises do we have in store…..well I guess you will have to wait and see.

Don’t stop loving it, keep sharing your stories and lets #inspireaworldofmovement together.

Cheers, Narelle Club General Manager

What inspires you?

The great, brand new equipment, make me look forward to coming to the gym. The staff are pleasant and help you out so you feel comfortable. The staff don’t look at you and walk away. When I signed up, a staff member called me after my first session to see how I went, you don’t get that type of service often. I am just so happy to be here.

- PAULINE GRAY

Hallowe

een fun

The Classess and instructors are great.

Personal Trainers are so helpful, they create good programs that can easily be modified.

Club atmosphere is awesome. Coming here wants to make you want to work out.

Everyone is friendly, you don’t feel like people are looking at you or paying out on you

MEMBERS SAY:

CESSNOCK

- HELEN REES & SANDRA BAILEY

What inspires us?

The dedication and the motivation of the people around you, to keep improving and achieving results.

The fact that we are getting better each day!

- DENIKA GREEN & NATALIE JOASS

INSPIRED TEAM

COURTNEY – Team Leader

KARINA THOMAS – Membership Consultant

TORI MCDOUGALL – Membership Consultant

C –

Hi, I am Courtney, I am the team leader of reception at Genesis Cessnock. First of all let me start by saying thank you to all the pleasant members I have met so far along my journey in this fabulous club.

I love coming to work because it’s fun and I get to socialise with fantastic people all day. I enjoy inspiring non gym people into loving our brilliant club.

I love being apart peoples life experiences and seeing the positive changes that they make by exercising and changing their nutrition, it’s so rewarding.

Meeting new people and helping them overcome their challenges is a highlight. The team I work with is great and makes coming to work so much easier.

Many of them share their life journeys with me and I feel honored to be part of that. The staff are crazy fun and I love working with them.

M is am Ic st ca ar ac w

Without all the support from you awesome people, none of this would have been possible. My position of being team leader has been such a great opportunity and it puts a smile on my face every day with so much support behind me from all the members and the staff at Genesis. Keep up the good work guys. I am so excited to be a part of all your journeys at Genesis Cessnock #inspireaworldofmovement

T N E M E V O M IREAWORLDOF

#INSP

If ne ha

G

KATIE RYAN – FDC/GFC

I love more than anything, working i others in a social environment. This spired and to always exceed outside

The most satisfying benefits of being personal connection that I can achie This is my passion, not a job. I pinch this state of the art facility.

COREY DUGGAN – Membership Consultant

My passion for fitness and change, my life! I love working in this mazing club, due to the fact, that can help people take the first tep of becoming the best they an be, find out what their dreams re and what they would like to chieve, helping them get there when they think they can’t.

you want something you’re have ever had you must do things you ave never done!

GUNG HO!

in group fitness. I love to motivate keeps our members motivated, inof their comfort zones.

g a group fitness instructor, is the eve with our members. h myself every morning to work at

INSPIRED Member Tanya Allen WHERE HAVE YOU COME FROM? In 2010 I went to a bodybuilding comp and got hooked on the urge to compete in figure comps and my journey had begun.

In 2011 I competed in Newcastle and came 5th in the masters and 6th in novice.

In 2014 I competed in Newcastle and came 2nd in the tall figure comp.

In 2014 I competed in Central Coast and came 1st in the tall figure comp.

In 2014 I went to The Nationals in Sydney, which was last weekend and placements are yet to be confirmed.

MY SUPPORT My family has been a fantastic support. Michael, my husband and my 9 year old daughter, Kayla have been crucial to my dedication and success. That means everything to me.

CLUB SUPPORT Having support from the club where you training in preparation for a comp can make a huge difference to the outcome of your goals and motivations. Having Genesis Fitness Club at Cessnock has made my journey so much smoother.

The club has a positive atmosphere and the support from staff and members has been great.

HELPING OTHERS I have a lot of people approach me and say to me, how I inspire them. This means so much to me and I feel really grateful to be able to make a difference in people’s lives. I am very passionate about helping people find healthy lifestyles and improving their fitness and reaching the goals they want to achieve.

There is a great vibe and experience that comes with figure competitions. It is a huge accomplishment regardless of where you place. It helped me a lot with my confidence and self-esteem. Once you’re out on the stage, you forget about everything else and it’s your time to shine.

WHERE TO NOW I am having some time off from competing, I want to work on my muscle mass and weaknesses. Trying to improve my overall condition for the 2015 September figure comp in Newcastle. I am definitely using Genesis Cessnock to help me achieve these goals, the support has been great!

Why did you become a personal trainer?

I never actually thought I would ever become a ning to personal trainer, I loved helping others and liste in the ing work there needs and wants and found myself ing medical field due to this. After a period of time work ion pass as a nurse I soon came to realise that my true . was to definitely help others but in a different field me a I soon after came to realise that I wanted to beco came person trainer and to use my own knowledge that est to along with my nursing as well as my personal inter rs in drive, motivate and dedicate my life to helping othe this area. I find that I love to give others the ugh information they need to live their best life and thro my encouragement they can achieve anything.

What do you love most ab

out your job?

I get to experience th e results with my cli ents; the feeling of giving someone a second ch ange or to help better them selves in any way is an absolutely priceless an d unexplainable feeling .I like to be apart of so meone’s journey and have that personal relatio nship as their mento r to guide them through the most exciting tim e of their life.

I see my clients recove r from stress and depression with pers onality changes unim aginable. I wouldn’t chan ge what I do for anyt hing in the world.

How many years have you been in the fitness/ health industry?

6 years What advice do you have for someone currently on a fitness journey?

Do this for you…. Be your own fitspiration….!

What kind of training do you like to do with your clients?

Intervals, circuit training, strength and condition, boxing, high intencity, weight loss programs and functional training

Ligia Ly

Personal trainer Cessnock Genesis

PT SPOTLIGHT Where do you see yourself in 10 years?

nock team as a leading I would still love to be working for Genesis Cess ing my knowledge to personal trainer. I will continue studying and grow of sports science in the all areas, I’m currently enrolled to start my batular has always been a dream near future. Working with local hunter athletes trainer. ill be progressing to with in my career as a personal

Why did you pick to work within Genesis Cessnock?

That’s easy, It’s a great club with top of the range facilities; the members are absolutely beautiful with a great sense of community and support behind them.

Genesis Cessnock is the first club to open with the ‘fitness solutions’ programing in place, which reassures me the quality, and the level of care we will be providing each and every one of our members, this is something I knew I wanted to be apart of and execute within the local community.

GOT A FRIEND OR FAMILY MEMBER WHO MIGHT WANT TO TRAIN BUT NOT SURE HOW TO GET STARTED?

INPSIRE THEM WITH THIS:

14 DAY GYM PASS + FITNESS SOLUTION CONSULT + TAILORED PROGRAM + 1 ON 1 PERSONAL TRAINING SESSION + SMALL GROUP FITNESS CLASS + GROUP FITNESS CLASSES

ONLY $29 @ PARTICIPATING GENESIS GYMS Maitland, Gosford, Warners Bay, Coffs Harbour, Mayfield, Rutherford, Toormina, Charlestown, Cessnock, Cooks Hill

ON YOUR BIKE

Schwinn cycle Are all cycles classes created equal?

Definitely not. Schwinn Cycle is an authentic cycling experience where you will be coached and motivated to achieve more than you thought possible. The focus in a Schwinn class is on technique and targeted intensity, meaning that all levels can ride together. Everybody knows what ‘hard’ feels like but the amount of pressure one person needs to find that feeling is different to everybody else. This is why in a Schwinn class you are coached to find the intensity that ’you’ need. It truly is an tailored experience with a group of people.

One day you could be doing a tabata style session and others you could be imagining you are riding through the Pyrenees! What a ride!

The Benefits of your Schwinn cycle workout: Burn Calories A Schwinn cycle workout of 45 minutes allows you to burn an extremely high rate of calories compared to other 45-minute workouts.

However, the amount of calories you burn will depend on the intensity of the workout. You have the full power to adjust your bike according to the intensity you desire at all times through out this workout.

Low impact exercise: Schwinn cycle is a low impact exercise. This means that it won't put pressure on knees and joints, as other aerobic or running exercises may do.

The workout is also recommended for people that suffer from arthritis or other ongoing medical injuries or joint problems.

Relieve stress: Any type of exercise is known to relieve stress. However, a Schwinn cycle class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class environment where you can meet people and socialize.

Schwinn cycle classes are held by fitness professionals that will help motivate you throughout the workout. In addition, there will be music, which will make the class more entertaining and uplifting.

“Never give up�

Build Muscle Tone: The Schwinn cycle workout helps you build muscle tone.

The workout will focus on the core muscles, as well as the buttocks, thighs and calves.

When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension, you will work and isolate more muscles.

Increased cardio endurance: Taking part in regular Schwinn cycle classes will build increased cardio endurance. This is beneficial, especially if you want to also increase your all round fitness level, wellbeing, endurance, strength and tone.

Come try a class @ your local gym

Halloween Class with Sophie @ Genesis Maitland

Get Fit Lose weight all in just 4 mins Yes 4 mins that’s all it takes!!

TABATA – Fat blasting, body sculpting workout 4 minute workout with 8 rounds of exercises. 20 seconds maximum effort with a 10 second rest.

The basis of Tabata training is four minutes of Intense Interval training/circuit training which involves working hard for 20 seconds then resting for 10 seconds x 8 sets which equals approx 4 minute rounds.

Tabata Training can be done with a number of different exercises. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata training can be done with barbells, dumbbells, kettlebells, balls, ropes, Bosu, cardio equipment, Rowers and body weight exercises etc.

Tabata is a high Intensity Interval training workout that burns fat fast. Delivers huge results in improving aerobic and anaerobic systems, muscular endurance, cardiovascular fitness and has huge weight loss benefits.

My First TABATA Workout Repeat each round twice.

Round 1 Star Jumps High Knees Push ups Burpees Round 2 Narrow Power Jumps Mountain Climbers Lunge Jumps Wide Power Jumps

“Put one foot in front of the other and move�

Round 3 Crunches Heel Taps Hover Double ended crunch Round 4 Sprints

Example Session = 4 min 20 sec Star Jumps, 10 sec rest 20 sec Squats, 10 sec rest 20 sec High Knees, 10 sec rest 20 sec Alternating Lunges, 10 sec rest 20 sec Tuck Jumps, 10 sec rest 20 sec push ups, 10 sec rest 20 sec Mountain Climber, 10 sec rest 20 sec Wall sit, 10 sec rest

* 1 min rest between each round

30 minute TABATA Workout 1. Burpee = 4 min 2. Medicine Ball throws against wall (push out from chest)= 4 min 3. Kettlebell swings = 4 mins 4. Deadlift into upright row into shoulder press = 4 mins 5. Push up, then outside knee to elbow (L), outside knee to elbow (R) back to plank = 4 mins 6. Jump Squats narrow to wide = 4 mins * 1 min rest between rounds

Why Everyone Should Try Pilates Think Pilates Isn’t For You? Think Again!!

For all of you skeptics who think that Pilates has nothing to offer you, think again! Almost one hundred years since Joseph Pilates (1880-1967) created and refined the exercises of his namesake, more and more people continue to practice Pilates around the world.

Pilates, when done correctly, offers major fitness benefits, requires mental focus, connects the mind and body, and truly does sculpt the abs like nothing else.

What are the health benefits of Pilates?

Research has shown that Pilates improves: Spinal mobility Flexibility Muscular endurance Posture Body awareness Lower back pain Bone density One's ability to properly engage the transverse abdominals (the deepest core muscles)

Do I have to be fit to do Pilates?

Can I injure myself doing pilates?

No. Pilates is suitable for people of all levels of fitness. Practitioners say it's a more gentle way of raising your activity levels, especially if you have poor mobility, aches and pains or an injury.

Pilates is a gentle, low-impact form of exercise.

Injuries are uncommon. However, it's important that you find a qualified teacher and a class suitable to your level to ensure that the routines aren't too challenging.

If you don't exercise already or you're recovering from injury, it's advisable to check with your GP, a health professional and the Pilates teacher before starting a class.

What is Pilates?

There's more to pilates than developing "strong abs" or "core strength". Pilates is an exercise system that focuses on stretching and strengthening the whole body to improve balance, muscle-strength, flexibility and posture

Try this classic Pilates exercise:

Flat Abs: Pilates Hundred

This classic move helps flatten the tummy by using your abs efficiently. Hold on behind the knees, scoop the belly in, and curl down to the floor to get into position. Now curl the head and shoulders up slightly, lower back still pressed to the floor. Pump the arms up and down in small motions at your sides. Breathe in for five and out for five until you hit 50 pumps. Sit up and repeat for a total of 100 pumps.

(Sources: Live Well – NHS Choices, sparkpeople.com, WEBMD)

Men’s Health In your 50s

For many, this is a decade where you may start to slow down and perhaps start enjoying some travel or semi-retirement. But as far as your health is concerned, your 50s is a time when you may be more prone to lifestyle diseases and should be taking your health a little more seriously.

BE GOOD TO YOUR BOWEL: A diet high in fibre is important for good bowel health and you should get a regular check up with your GP. Help to prevent bowel cancer by including 2 serves of fruit, 5 serves of vegetables and legumes, plus wholegrain cereals and breads.

So what should you be doing in your 50s to maximise life and minimise disease?

PROTECT YOUR PROSTATE: Again, an annual checkup is a must. Reduce your risk of prostate cancer by including antioxidantrich foods such as berries, tomatoes, capsicum, citrus and kiwi fruit.

BATTLE THE BULGE: weight gain, particularly around the middle increases your risk of insulin resistance, type 2 diabetes and heart disease. Base your diet on wholegrains, lots of colourful fruit and vegetables, low-fat dairy and lean meats. Keep your alcohol intake to a minimum and get active!

FIGURE OUT YOUR FATS: Knowing which fats are what and getting the right balance is important for heart health. Keep saturated fats to a minimum, particularly those from processed and fast foods. These can block your arteries over time and contribute to unwanted weight

gain. Include poly- and mono-unsaturated fats which can help lower cholesterol and have some anti-inflammatory effects.

But remember, all fats have a high kilojoule content and should only be used in small amounts.

Sally Macklinshaw, Accredited Practising Dietitian Raw Performance Fitness & Nutrition Need help with finding the right Balance? Email us and we will make sure Sally gets in contact with you.

ROLLA DERBY

Inspired Movers

Newcastle Roller Derby League is a not-for-profit sporting organisation run by the skaters, for the skaters. We are dedicated to and passionate about the advancement of women’s flat track roller derby, and we pride ourselves on providing a safe and supportive environment in which our members can develop their skills both individually and as part of a team.

Roller derby is a full contact sport played on quad roller skates on an oval shaped track. A game consists of two 30 minute halves which are broken down into smaller periods of time called jams. For each jam, teams will field five skaters, four of whom are designated as blockers, and one as a jammer (identified by a star on her helmet). The jammer begins behind the group of blockers (or pack).

Working as a team, it is the job of the blockers to simultaneously run offence and defence to help their own jammer make it through to the front of the pack while preventing the opposing jammer from doing the same.

Points are awarded to the jammer for every opposing team member she passes.

Modern roller derby is fast-paced, strategic and very exciting to watch. Since its revival in Austin, Texas in 2001 it has become the fastest growing sport in the world. The culture of roller derby is based heavily on diversity, inclusiveness, family and community spirit. At NRDL, our skaters come from a huge variety of backgrounds, but the one thing that binds us is the love of our sport. It challenges and inspires us in surprising new ways every day, and we endeavour to share our positivity and enjoyment with our fans and the wider community as much as possible.

For more information about roller derby and how you can become a part of it either on or off skates, contact your local league today. They’ll be happy to hear from you!

MOXIE DIOXIDE Public Relations Newcastle Roller Derby League

Insight to Genesis Fit and the benefits of Functional tra

Functional training is a type of exercise that prepares the body for various forms of activity common in our daily lives.

Originally founded by physical therapists and rehabilitation specialist to help restore strength and repair the body afte

Functional training has helped assisting with a variety of different day-to-day activities through increasing the range o ability for the individuals. Things such as lifting, bending and back strength benefit enormously from functional trainin against injury now and into the future, as well as providing a host of benefits to your fitness level. Functional training joint stability, in turn decreasing your risk of injury as a result. Functional training does indeed work the muscles, bu for your physique.

For those who like variety, there are plenty of types of exercises you can take part in for functional training within Gene body weight and even cable machines are all highly effective and used through out this 45-minute class. One of the be training is with a Genesis Fit coach. As professionals who understand both your level of fitness and what areas for imp Genesis Fit coach or trainer can really help you understand where your focus should lie and when it is time to transitio for you.

This class is designed and catered for ALL FITNESS LEVELS guided by your coach to give you the form, technique an motivational and inspirational environment.

With a proven track record in improving a person’s quality of life, now is the time to make Genesis Fit and functional t

Functional training benefits within Genesis Fit: *Building "inner strength and tone" *Endurance *Improve balance *Improve range of motion *Decreasing your risk of injury *Joint stability *Over all fitness *Wellness *Weight loss *Flexibility

aining

. er accidents.

of motion, movement, strength and ng, therefore this is a great way of warding can lead to better muscular balance and ut creates lean and stronger muscle mass

esis fit. The use of dumbbells, kettle bells, est ways to get the most out of functional provement you may have, working with a on to different exercises and what is right

nd guidance you need while in a safe,

training part of your lifestyle.

Congratulations Warners Bay! Happy 5th Birthday!

5 years ago, Newcastle was introduced to a whole new era of training facilities. Genesis Warners Bay opened and was a standout facility that still to this day boasts as one of the most popular gyms to become a member of.

I would like to take this opportunity to thank and congratulate the staff and members for becoming part of Genesis Warners Bay, especially to those who have been with us since we opened. Since 2009, we have always been pleased and excited to be able to provide everyone with the best possible environment to obtain your personal health and fitness goals and more recently, our mission to inspire a world of movement is catching on like hot cakes!

Over the years, Genesis Warners Bay has been involved in and seen a great deal of changes. We focus on the positive changes by sponsoring community events, offering life changing challenges, provide and maintain a 5 star facility and strive to motivate individuals who just need that little bit of a kick start. The most exciting

changes that we see are the life changing journey’s that our members have shared with us on a daily basis. This is what drives our staff to wake up every day and to make a difference. An extremely positive step towards achieving our mission was the introduction of Fitness Solutions to Genesis Warners Bay. Fitness Solutions is all about providing our members with the knowledge, guidance and support to achieve their health and fitness goals. We have been able to provide this through a number of levels of assistance which includes free initial support to members when they get started. We are able to highlight areas of our facility such as group fitness classes and personal training which assists the member with both motivation and understanding of how to reach their goals.

To celebrate the amazing and unforgettable 5 years at Genesis Warners Bay, we will be holding a 2 day birthday celebration in November which will be loads of fun for all members of the club.

Here are a bunch of photos of memories over the last 5 years.

Peter Do Club General Manager Genesis Fitness Warners Bay

WARNERS BAY

5

5

‘Did someone inspire you to move? Pay forward the favour to someone else. #inspireaworldofmovement’

TRAIN THE TRAINERS The session was the latest of our in-house PT development sessions occurring on a weekly basis to ensure all our trainers are truly at the forefront of the training industry.

training. These PT development sessions are quickly becoming a popular tool for trainers to up-skill, share experiences and learn from one another in what is an ever-advancing industry.

Headed up by Genesis Warners Bay personal trainer Andy Moriarty, this weeks session saw a major focus on strength, one of the four fitness solutions. Andy, a certified Australian Strength and Conditioning coach runs a small group training program at Warners Bay called Raise the Bar which focuses on similar methods of training for superior strength and overall fitness.

Of course the session ended with a challenge set by Andy, between the three participating clubs; Cooks Hill, Warners Bay and Mayfield.

This weeks challenge saw Cooks Hill bringing home the gold in an intense battle lead by fitness division coordinator Mitchell Bird, with Warners Bay taking second place and Mayfield “cruising” into third. Mayfield will be looking to make amends in the coming weeks as the challenges heat up, whilst Warners Bay have stated they will not lose again.......

The session focused on techniques to aid individual client development including the latest in mobility improvement and functional weight and cardio

Only time will tell!! #inspireaworldofmovement

3

Simone is one of our newest Personal Trainers here at Warners Bay. Her background is in childcare. Simone has always had a passion for fitness and has been a member of Genesis for 3 years. Whilst training and working in childcare she decided to do follow her passion in helping others achieve their fitness goals and got her Cert 4 in fitness.

2 Simone Brennick

Favourite Exercise: Push Ups There is three different ways of performing a standard push up, so make sure you pick a level that is comfortable for you to perform: 1st Level: This can be performed against a wall. This is good for elderly people who can not get down on the ground or people who may have bad shoulders and wrist. Placing your hands on the wall a little wider then shoulder width apart. Lower your torso towards the wall, then return back to starting position.

2nd level: This one is to be performed down on the ground on your knees with your hands placed slightly wider then shoulder width apart. Lower your torso towards the ground whilst keeping your head facing forward.

Then return to starting postion.

1

3rd Level: This is an advance level and this will be performed on your toes.

Again placing your hands a little wider then shoulder width apart you will be in a plank position, lower your torso towards the ground whilst keeping your head looking forward. Be sure not to drop your hips, so keep in a flat plank position. Then return to starting position.

FEATURED STAFF

Ben Crieighton

My passion is to help people achieve their personal goals. I love that everybody has different goals that they want to achieve and different motivations for achieving those goals.

I have currently been heavily involved in the 5 week Bodyblitz challenge at Genesis Warners Bay that is coming to a close. I have thoroughly enjoyed working with all different fitness levels, and have also enjoyed the challenge of making up the sessions so it accommodates everybody.

QUALIFICATIONS: CERT 3 & 4 in Fitness, NHFA Trainer, Level 1 sports Trainer, Cert 3 in sport and Recreation.

I specialize in Weight Loss, Sports Specific Training, Body Transformation, Lifestyle Coaching, Strength and Conditioning.

Favourite Exercise: Lat Pulldown Tips on how to perform this: The lat pulldown is one of the best exercises to increase back strength with the added benefit of working out the entire upper body, when performed correctly.

This is a versatile, compound exercise that targets different muscles in the back, aside from the latissimus dorsi or "wings", by varying grip, position and handle/attachment. This simple exercise adds a "V shape" to the back, creating a slimmer looking waste.

It is suitable for beginners and more advanced trainers and is essential to any strength training program.

FEATURED MEMBER

Claire Owen How long have you been a Genesis Member?

In October its 3 years (or is it 4?)

What’s your fitness Solution & why?

Fitness, strength & toning, weightloss or wellness I think like life – a good mix of everything is the key – try to have a variety of training solutions – whether its personal training (strength), walking the dog for an hour by the lake (fitness), eating better (weightloss) or just getting a regular massage at Yendor Massage with Rod every month (wellness) – why not have it all – just space it out, don’t over do it and rest when your body is asking you to!

Whats your favourite thing at the gym?

I love love love my training sessions with Jacob Hughes –what an inspiring, gentle, kind hearted soul. We have trained together for over 2 ½ years – this year has been the most successful (see my balance formula above). Jacob continually helps me push my boundaries and has me leaving with a pride and awe in myself that I can actually do it! If you’ve never tried personal trainers before – I can’t recommend it highly enough – it is an investment in yourself and your future. Why not try and see how high your sights can go! Check out the board of trainers and go with who you are most drawn to..

Favourite food?

My diet has changed so much this year – my favourites are still a good BBQ’d steak or salmon with a load of fresh crunchy salad.

Breaky treat is poached eggs with shortcut bacon, tomato and mushies with and bit of pesto sauce …. No more snags or hashbrowns!…. And even though I still have the odd bowl of sweeties (icecream and Danish mmmm) –it’s a lot smaller and less frequent.

Message from you as to how you inspire people to get started on their fitness

Ive spent most of my life in and out of gyms – never quite finding the right combo for what I needed (mostly weight loss). This year it has all come together – I have finally realised that its not one thing that makes you strong/fit/ well/slimmer – its many factors – and for the first time in a very

very long time, I finally have the calculation worked out! Its about your mind, body and spirit being in sync together – find the balance in all areas of your life.

For my fitness this year my balance is – consistency, PT and diet. For home – its happiness, fun and effort. For work – success, passion and persistence.

These are working for me – and I am loving life and seeing the results. Im about ½ way in my weight loss goal and working with Sally Macklinshaw (Raw Performance) has been a godsend – for me accountability has been imperative and her advice, food planning and friendship has been invaluable.

What do you for work?

After 25 years working full time in Administration type roles – I had a life changing event just a few months ago accepting redundancy from the corporate big company scenario (yaaah). Since then I’ve been able to focus on my passion and dream – my own small business – Cobalt Blue Oil Company – featuring doTERRA Essential Oils and all things Aromatherapy. I am a fully qualified Aromatherapist, a doTERRA Wellness Advocate, I am qualified in Aromatouch technique and I am a fully qualified Remedial Massage Therapist.

My passion is to educate through Wellness classes and 1 on 1 consults. This may appeal to you.

I must warn you – you may become addicted.

Rachel Leonard Category: Fitness

Rachel May Whitten Category: Bikini What inspires me: My inspiration to become a competitor is my coach, Renee <3

INSPIRED LADIES

What inspires me: As cliche as it sound I have always been grateful to have such resilient and driven people in my life because it's those who work hard on their goals even when others aren't watching that inspire my work ethic. I also thinks it's important to inspire yourself consistently pushing beyond what you thought were limits and seeing your improvements is what keeps me purposed and passionate.

Kaelene Maloney Category: Swimsuit model What inspires me is being surrounded by positive, strong and motivating people. Being involved in the right environment inspires me to push hard and reach my goals.

FITNESS MODELING Ebonnie Thomas Category: Fitness Working in the fitness industry, I'm surrounded by health conscious people like myself & finally decided it was time to see what limits I could push myself to physically & mentally & see how my body shapes up at its best.

Holly bowen Category: Bikini Model Inspiration: Knowing if I push myself harder I'm one step closer to my goal.

Want to get into fitness modelling? Ask any of your friendly staff members at your local gym and they should be able to put you in the right direction. All featured ladies train with Renee Brady from Genesis Fitness.

How long should I wait to train after a treatment Advanced massage therapist Rod Mawson of Yendor Massage Warners Bay recommends clients avoid strenuous excercise for at least 24hrs after a body work session. “Excercising after a session can increase muscle soreness and compromise the benefit of the work just received“. By strenuous excercise It could include running weight lifting aerobics etc.

Low impact exercises such as walking and swimming, gentle stretching is ok for healthy individuals. A widely accepted view supporting the 24hr recovery period is that sustained pressure on connective tissue makes it more gel like. The technical term is thixotropic effect, this state of increased softness lasts about 24hrs , so high intensity exercise may pull or move the tissue back to old

Special offer for #inspireaworldofmovement readers: Introduction to myofascal cupping $69 (Normally $99) Limited spots. Call 0414 487 818 ask about the “inspired offer”

patterns or even induce new strain patterns” “ I suggest that you take it easy that evening and the following day, unless it is a sports specific massage which is tailored to your sport and specific to your phase of training. In any case 2 litres of water at a Minimum within the 24 hrs to hydrate and flush the toxins from the system. if dealing with an injury of any type then the advice would be adjusted to the individual.

“Healthy individuals use dot rigorously excercising 5-6 days per week sometimes find these recommendations challenging if this is you then possibly consider training at some stage before your treatment allowing the recovery the following 24hrs” Rod Mawson Yendor Massage

Where Fitness is headed in the next 5 years?

The future of health and fitness

The future of health and fitness has come a very long way in the last five years so where is the industry headed in the next five years?

As it is already, it is anticipated that the internet, social media and technology will heavily influence the future of health and fitness. A much stronger integration of personal trainers in communities and their client offerings are also focus areas of the future of health and fitness.

As consumers become more aware of their own fitness personalities and preferences, we can expect to see new fitness and exercise trends to emerge that complement their lifestyles.

The internet is already playing a huge role in health and fitness and will massively do so in the future as we turn to quick, readily available and effective information which is always just a click-away.

Expect this to become more profound in the years to come as we hungrily seek out exercise and nutrition advice from varied sources.

By AIPT

Social media is already earning its stripes in the world of health and fitness as destinations such as Facebook and Instagram become outlets for motivation, support and exercise information.

Already we are seeing fitness and health ambassadors drawing crowds of people to their social media accounts for inspiration, motivation and advice – this will continue and be more pronounced in the years to come.

Technology has come in leaps and bounds especially in the health and fitness space.

Today many fitness facilities are offering virtual classes to accommodate all lifestyles and work-out preferences and gaming consoles companies are jumping on board with fitness games for the family to work out in the comfort of their own home.

It doesn’t stop there as we can now integrate wearable fitness into our lifestyles with wrist-bands, jackets and watches with computer chips and sensors built in to collect data on our exercise habits.

Mobiles are no longer just about making and receiving calls, no these smartphones are becoming our pocket personal trainers with apps available to monitor how much we walk, run and our calorie intake.

Online workouts are expected to grow in profile as more and more people participate in online fitness challenges and weight loss contests. You Tube is also another platform that will become more prolific replacing the once prominent instructional DVD.

Web sources: www.w2.lesmills.com www.fitness.org.au www.smh.com.au www.fitnesscareers.com.au www.theaustralian.com.au

It is also making its mark with interactive systems that quantify fitness and links exercise with gaming making their way into gyms. Through the use 3D cameras, motion sensors and TV monitors, these technological fitness advancements can track and quantify a range of exercises from squats to push-ups using cost-effective yet highly accurate sensors within the gym floor. It is envisioned that in five to 10 years, we won’t be able to go into gyms without them having this kind of exercise experience especially as we adopt requirements to track and quantify everything we do.

We can only anticipate that these areas of technology will continue to play a big part in our health and fitness future.

Earlier this year Fitness Australia predicted that the future of health and fitness lies in the integration of fitness in schools, retirement villages, office environments and homes. This will see the role of a personal trainer take on a much more dynamic and solutions based profile in the community and of course, open up doors for more qualified, population focussed personal trainers. This prediction ties in with the future of health and fitness relying on more solution focussed initiatives to combat obesity and health-lifestyle diseases such as diabetes and heart disease.

By having fitness leaders engaged and integrated at a grassroots level, it will undoubtedly have a profound effect on the concerning health and wellness of our peers. As the role of personal trainers become more merged at grassroots levels, we anticipate their role alongside allied health and medical professionals to increase and will become more ‘team-orientated’ in treating and solving health issues.

Body weight training is becoming more popular and it is forecasted that this fitness trend will become much more commonplace in the years to come due to its use of minimal equipment requirements making it easy to do anywhere and of course, affordable.

HIIT will continue to be dominant as its quick exercise programs make it very flexible

with lifestyles. Incorporating â&#x20AC;&#x2DC;recoveryâ&#x20AC;&#x2122; exercise into fitness regimes will also increase in popularity as fitness fans choose to mix lower impact activity in with their high intensity work-outs to allow their body some rest and are seeing the powerful effects of Yoga to stretch, soothe and nourish the body.

To find out more aboutbecoming a Personal Trainer and helping people continue training Please call 1300 880 255 and speak with the REAL educators in fitness, The Australian Institute of Personal Trainers. www.aipt.com.au

MAYFIELD Kelly Moriarty: Our yoga instructor Kelly is a power vinyasa trained teacher who is also studying Iyengar yoga. This means that her classes are a fun blend of strong poses, flowing sequences, deep stretches and good attention to alignment and safety in postures.

Kelly was born in England and grew up in Brisbane, QLD. She attended the University of QLD graduating from veterinary ...science and then spent 2 years in Western Australia treating small and large animals before moving to the East Coast and travelling, finally settling in Newcastle. Her husband Andy is a personal trainer and her passion for yoga and health became so strong that she decided to give up her full-on vet job and become a full-time yoga

teacher. The lifestyle change has also allowed her to pursue singing and she now performs in an acoustic duo on weekends.

She loves introducing people to the benefits of yoga practice, both the obvious physical effects but particularly the subtle positive changes that begin to creep in to your everyday life even after your first session a reduction in anxiety and stress and a general increase in feelings of happiness and calm.

Yoga at Genesis Mayfield is open to EVERYONE. All levels, all ages, all injuries, so please come along and introduce yourself, everyone can benefit from yoga!

others to achieve there goals no matter what they are. Through my experience anyone can achieve what they want to achieve, you just have to be willing to give it all you got.

Training with me: Even though my personal training back ground is in gaining muscle mass and strength training. I have had great success with alot of weightloss clients due to the intensity I bring to the session and my never give up attitude to training.

Justin Thomas Personal Trainer Background: My experience in the gym comes from my own experience, when I started my own training 10 years ago I wanted to do what most young guys do these days and add as much muscle mass as I could.

When I first walked into the gym my starting weight was 59kgs. I found it hard to gain muscle and size, but with persistance and hard work over the last 10 years I have changed my own body to one I am now proud of. Which is one of the reasons I became a personal trainer is to inspire

Favorite training activity: My favorite training activities would have to involve Hi intensity Interval Training or strength training. I often like to combine the two in circuits.

Clients feedback – Jade Price When I was looking a personal trainer I wanted someone that really listened to what my goals and aspirations were. I wanted a trainer that I felt comfortable around, that really cared about doing whatever they could to help me achieve these goals, and that would push me, even when I was being stubborn, exhausted and thought I couldn’t do better.

I have been a client of Justin Thomas’s since he started at Genesis earlier this year and I train with him 2 times a week.

When I first met Justin he sat down with me and we discussed my fitness goals, what I do and don’t like about training, my budget and when I wanted to achieve these goals. From there he not only worked out a plan that suited my budget, but in asking what I didn’t like about training he also made it fun and enjoyable every time. He often even trains with me. It doesn’t stop there.

Justin goes beyond the typical personal trainer stereotype and provides me with free dietary advice, tips on using the right supplements, protein and pre workout. All of which I wouldn’t have known where to start without his help. Today I have achieved my goal of visible abdominals, have competed in my first fitness challenge, and with the help and guidance of my Personal Trainer I will soon be preparing my body to compete in my first Body Building Competition.

Without Justin Thomas I would not have been able to achieve what I have today and what I will in the future.

Congrats to all these awesome people who are now advanced kettle bell qualified

Inspired

CHARLESTOWN The people I train with :) - Alex Sanderson

People that never give up!

- Marisa Payne

My Fitness Family - Robyn Brazil Cannon

My Sons - Ronald Dixon

ARMY AND MOTORCROSS - Gary Innis

To keep up with my babygirl!!

- Aden Price

My Daughter <3 - Alexandra Osmanovic

THE WILL TO SUCCEED - Jackson Richards

Being better than YESTERDAY! - Adam Shields

TO BEAT BRAD AND ADAM - Brent Taylor

THE UNDERDOG - Brad Crouch

INSPIRED TEAM Kat Soffer

“Making a difference and seeing results” How long have you been working at Genesis for?

6 months.

What’s your favourite exercise?

Schwinn cycle classes. I love the constant struggle, burn, and feeling of accomplishment that comes with every cycle class.

What’s your fitness solution?

Strength and Tone.

What inspires you?

I am inspired to be better than I was yesterday. Proving proving people wrong when they tell me I can't. But most importantly knowing that I can help change people's lives for the better on a daily basis.

What does inspire a world of movement mean to you?

Helping as many people as I can to particpate in regular exercise and live an active and healthy lifestyle.

What do you like about your job?

I love having the opportunity to help people change their lives and reach there goals. There is nothing more satisfying and fufilling than knowing you are helping people. Too many people suffer from obesity and eating problems that effect and limit there confidence and participation in life. My job gives me the chance to help people challenge and overcome these dilemas, which is a really special feeling.

Genesis Charlestown have been inspired by the amazing results of Charlestown Central football team.. This was the first year they have had 3 teams in the finals since 1987!!!!

We are very excited to continue working with the team in preparation for next year and to assist with their training and nutrition moving forward to achieving bigger and better goals.

We have also been supporting Parkrun (Lake Mac, Lake View and Blackbutt) in the local community and had the honour of sponsoring them for their 10 year anniversary event. We attempted on breaking the world record for the most people taking part in a 5k at

one time. Although we missed out on the record we were the fourth largest parkrun in Australia!!! With 459 runners taking part in the free event!

Talk about inspiring a world of movement!!!

In September we welcomed Kat Soffer to our Charlestown team. Her passion and enthusiasm for helping people achieve their goals is infectious.

Have a great day!

Emma-Leigh Club General Manager Charlestown

INSPIRED TEAM We are proud to introduce John Jungnickel as the newest member of our team. Genesis have teamed up with Castle Personnel to assist in offering those with a disability the chance to gain employment.

John is our very own cleaner and maintenance man and also an avid trainer himself. Please make John welcome and thank him for the amazing job he is doing here in the club. Due to his outstanding and high level of work ethic John has helped create opportunities for others to gain employment in our other Genesis clubs.

MAITLAND Hi and welcome to Inspire Month at Genesis Fitness Club Maitland. As you will have noticed our Summer Body Blitz challenge is well under way and has been received well by all participating members. There are some fantastic results coming out of this and some fun competitive sides also shining through.

We’ve had a few new additions to our staff and what a positive vibe these guys have brought to us. It’s so inspiring to be around a full team of people so passionate and dedicated to our mission to inspire a world of movement.

My question to all: What role do you play in inspiring a world of movement?

Steve Cook Club General Manager Genesis Fitness Maitland

Zumba Masterclass On Saturday 27th September Genesis Maitland hosted a Zumba Masterclass with guest instructor Camilla da Silva from Sydney. Camilla is half Brazilian and has moves that make you go WOW! Zumba fans traveled from all over the hunter region (Muswellbrook, Singleton, Newcastle, Nelson Bay and of course Maitland/Rutherford) to partake in this exciting fitness event. There were party lights, glow sticks, smiling faces, fabulous music and people moving continuously for 90 minutes.

“Just wanted to say how awesome the Zumba extravaganza was last night! 90 minutes of latin fun was awesome. Thank you so much and let's do it again soon!”

“Awesome night of Zumba” “Last night was so much fun” - Members comments from the night We have another Masterclass planned for November with guest instructor Darryn Milan Medjeri

The Rohoseink Family Here at Maitland we are striving to inspire a world of movement. Individuals and families alike are encouraged to train together, at all ages and abilities to improve their health and fitness.

Pictured left is the Rohoseink Family who all train here at Genesis Maitland. Mum, Dad and the kids all understand that a healthy lifestyle is paramount for a happy family. We are very proud to be associated with families who have the same vision as we do.

AIPT - Australian Institute Of Personal Trainers We have just launched our October intake and we have new 15 students booked into the AIPT course taught by our very own PT Danny Roberts. We are striving to produce the best possible trainers for the Hunter region so they too can assist in inspiring a world of movement. These current students are the future trainers in our Genesis clubs and it is fantastic to see some of our own members taking the leap to learn how to inspire others.

Commiting to push ups this November

INSPIRED MEMBER

2000 CLASSES

Genesis aims to inspire everyone to gain better health and fitness through exercise.

George B typifies our commitment to this by his unwavering motivation to his training and to Genesis Fitness.

He has attended Genesis Maitland more days than any other member and is also close to reaching 2000 Schwinn bike classes. George also combines three 3 kilometre swims a week to top off his training.

George is a quiet achiever who goes about his training rigorously and unbeknown to other members has fought off medical and personal issues to reach his goals and has proven his dedication to this lifestyle and still gives his time to help and motivate others.

George is the most loyal member and has done a lot behind the scenes to help promote and reinforce our commitment to the betterment of our members.

- Steve Cook Club General Manager Genesis Maitland

The Kettlebell Swing with Danny Roberts

This is a posteriochain exercise

â&#x20AC;&#x153;This exercise has many many benefits from weight loss through to sports specific requirementsâ&#x20AC;?

1.Grip the kettlebell

and stand upright with legs slightly wider than shoulder width apart and knees slightly bent.

2.Bending forward at

the hips and push your buttocks back as if to sit on a chair behind you.

Remember this is not a squatting movement.

3.Begin with a half

swing with both hands keeping the kettlebell close to the groin.

4.Now swing the

kettlebell between the groin and shoulder height using powerful hip drives or thrusts from the hips, squeezing your glutes at the same time to ensure back stability.

5. When the kettlebell

reaches shoulder height allow the kettlebell to fall between the legs and returning to the same position as in point two.

This then uses the downward momentum to return the kettlebell to shoulder with continuous hip drives/ thrusts.

For more info on these please contact reception to get put onto the appropriate trainers

The 8 Colou

To help you get to know your fitness type, Experience Life health and fitness magazine outl online and try out some activities that best suit your personality. “You might even discover y ROARING RED – NOW!

Reds (ESTP, ESFP) are quick responders with high energy. They like to be where the action is, living in the moment. “Reds never zone out and disengage during a workout,” Brue says. You won’t see them reading a book or watching TV while on a treadmill.

In fact, you’ll rarely see them on treadmills at all, she says — because Reds find them boring.

Motivation: Friendly competition is a great motivator for Reds. Pickup basketball games, beach volleyball, mountain-bike rides with pals — these are the activities that sound fun to them — and fun is essential. If you’re a Red, stock your trunk with equipment to keep exercise an exciting, entertaining and easily accessible part of each day.

Suggested Activities: Basketball, tennis, racquetball, in-line skating, Frisbee, mountain biking, soccer, skiing.

GOLD STANDARD – JUST THE FACTS

Golds (ESTJ, ESFJ) are traditional and conservative.

They trust the suggestions of authority figures such as doctors, fitness instructors or personal trainers.

They rely on proven methods to achieve the results they desire. “It’s especially important to Golds to work out in a friendly, positive environment,” Brue says. They get attached to certain classes and teachers they like and may quit a class if their favorite instructor leaves. Golds also value precision. They want to be sure that they’re executing correct form at all times.

Motivation: Golds will benefit from setting clear, specific goals and from having good, accessible fitness role models. They should make a point of telling others about their results and successes. “Be careful in large group classes,” Brue warns, “since your desire to interact with others might detract from your workout.”

Suggested Activities: Swimming, Pilates, yoga, tennis, one-on-one personal training, hiking (with a goal, such as reaching all the highest peaks in your region).

SAFFRON – MAKING WORKOUTS INTO PLAY

Saffrons (INTP, INFP) strive for clarity, vision and truth in all that they do. They’re represented by a burnt orange hue that commands attention in a warm, comfortable way, without glitz or extravagance. Saffrons are bored easily and struggle with motivation if they aren’t in the mood for something. They enjoy being around like-minded people.

Motivation: Music and location are huge motivators for Saffrons. They go for classes that sound challenging, and it’s important to them to find fitness instructors whose personalities appeal to them.

If you’re a Saffron, consider seeking out multiple workout environments (fitness clubs, cycling studios, dance studios). Ideally, find a few options near home and near work so it’s easy to work out whenever the mood strikes. When you’re on a cardio machine, listen to favorite tunes and cover up the display so you don’t see your results until the end — watching the miles and calories slowly tick away can take the fun out of your routine Suggested Activities: Music-filled classes such as group cycling, Body & Soul, Zumba, Nia, yoga, dancing (salsa, belly, ballroom, jazz, folk — whatever appeals).

ROYAL PURPLE – PURSUERS WITH A PLAN Purples (ENTJ, ENFJ) are outgoing and confident, and although they’re extroverted, they often thrive when they keep interaction to a minimum during workouts or limit it to a regular workout buddy. They always have a plan and aren’t easily deterred from their goals. “They can walk into an unfamiliar gym and easily figure out what they need to do,” Brue notes. But their routines can get stale over time without their noticing, and they need help bumping up the intensity to achieve their goals.

Motivation: Purples like uncomplicated routines that are easy to replicate, such as 20 minutes of cardio followed by 20 minutes of strength training. To avoid plateaus and overuse injuries, try new machines and train a variety of muscle groups each workout. Map out what you plan to do ahead of time so you feel confident and focused. Occasionally bump up the incline or speed, or hire a trainer to push you further.

If you have the space, set up a home gym or workout area so you can exercise more frequently.

Suggested Activities: Lap swimming, cardio and strength training, running, cycling.

urs Of Fitness

lined each of the eight fitness colors below. Read the descriptions, take Brue’s 8 Colors quiz you are well suited for a sport that you never even thought of trying,” says Davis-Ali. QUICK SILVER – FLUID AND FLEXIBLE

Silvers (ENTP, ENFP) are energized by new ideas and possibilities. They readily embrace novel concepts and opportunities. Group-fitness instructors are often Silvers, Brue observes. Music and a fun atmosphere often energize them. But if something interrupts their flow, they can get distracted and look for something more interesting.

Motivation: Silvers do best with convenient workouts that maintain constant momentum and demand constant focus. Weight training, with its starts and stops and weight changes, may prove distracting. “If you’ve planned to attend a noon yoga class, don’t check your email one last time before you walk out the door — you’re too likely to get thrown off track and skip the workout entirely,” Brue advises. Another suggestion: Show up at the gym in your workout clothes, ready to go.

Suggested Activities: Tai chi, bicycling or jogging with a group, Zumba, Nia, yoga, group-cycling classes, ChiRunning, Nordic skiing.

GOING GREEN – NATURE BECKONS

For Greens (ISTP, ISFP), the desire to be outdoors overrides all other motivations to exercise. They prefer to be alone and are in tune to all the vivid details of the natural world. “Greens are great navigators,” Brue says. You won’t see them in gyms very often unless they’re working toward a specific goal, such as training for a mountain climb or backpacking trip. In doing her research, Brue met a few Greens who trained on a stairclimber while wearing a weighted backpack to more closely replicate their climbing experiences.

Motivation: Greens should look for appealing outdoor challenges and keep time open in their schedules for adventure. Set a goal — say, a mountain peak or charity bike ride — put it on your calendar, and begin training for it. Consider joining a local outdoor club that takes regular trips in your region.

Suggested Activities: Hiking, orienteering, backpacking, mountain or road cycling, kayaking, rock climbing, windsurfing.

WHITE CANVAS – VISIONARIES

TRUE BLUE – TRIED AND TRUE

Motivation: Whites are best off hitting the gym during off-peak hours so that they can have space to relax and zone out without talking to people. Tuning in to a custom MP3 playlist or TV screen can help free your mind. You’re best off avoiding personal trainers or classes that require intense verbal instruction or interaction because you may feel jarred by interruptions.

Motivation: Blues will benefit from keeping a training log or wearing a pedometer or heart-rate monitor.

They like familiarity and cleanliness and will prefer an exercise space or gym that is organized, safe, predictable and clean.

Whites (INTJ, INFJ) have a connection to their subconscious that yields an endless stream of ideas and abstractions. They’re a blank canvas, receptive and creative. “Whites like to zone out and let their minds wander,” Brue says. They’re independent and crave familiarity and routine in their workouts so they don’t have to think too hard about what their bodies are doing. They often find it hard to adjust to unexpected changes.

Blues (ISTJ, ISFJ) are loyal, traditional, dependable and straightforward. They are committed and conscientious, especially about safety and consistency. “You’ll see Blues habitually using the same gym equipment all the time,” notes Brue. “They like to monitor their heart rate and keep track of their progress.” They also like to create their own space and are likely to read books or magazines while on a treadmill.

Suggested Activities: Rowing, running, walking, yoga, interval training.

Suggested Activities: Hiking, running, yoga, cardio, strength training alone at the gym.

As fitness-personality typing catches on, both Brue and Davis-Ali expect that gyms nationwide will include it as part of their fitness evaluations and personal training. They predict it will become as important as checking body composition and heart rate. But unlike more scientific measures of success, fitness-personality evaluations are closely linked to enjoyment. And isn’t that what exercise should really be about?

The article is sourced from www.experiencelife.com, written by GINA DEMILLO WAGNER.

10 tips to bypass the

Christmas pudding belly â&#x20AC;&#x201C; from Sophie

1. Pick one dish you 4. Bypass packet

really love and create a healthy version.

2. Participate in

xmas day activities such as backyard cricket or football.

food. Fresh and homemade is the best.

5. Start the day with

an early morning walk.

3. Go in with a game 6. Skip second

plan, preparation is the key!!!

servings, 1 plate is enough.

10. Enjoy a treat and savour it

7. Minimise soft

drinks & alcohol.

Alternate alcoholic drinks with a glass of water.

8. Sit away from the

nibbles!!!

9. Make enough

food for that day only.

Avoid left overs or boxing day becomes xmas day all over again.

RUTHERFORD

MEMBERS CHRISTMAS PARTY Sunday 7th December 11am

Maitland Park

Scavenger hunt followed by BBQ lunch and games with a visit from Santa Family friendly day out.

RUTHERFORD A big congratulations to Selina Archibald who is our winner of this year 5 Week Summer Body Blitz Selina lost 7.31% of her body weight in 5 weeks.

She won a Metabolic trainer valued at $280 thanks to Joyce Mayne Rutherford.

Our total club weightloss in the 5 weeks was 53.70kg!!!

INSPIRED TEAM

Sam Jackson Group Fitness Instructor Genesis Rutherford Was bored in my old job then I was encouraged by a Genesis staff member to do my Cert 3. I had been going to various gyms for 15years. At 40 this was a scary prospect but I jump right in with both feet. I have now been teaching with Genesis for 12 months n love it.

The constant training n help I get from other staff members is awesome and I am learning constantly. But most of all I love when a member comes up to me with a big smile n says thanks, that was a great workout

S W E N D R O F R E H T RU

During the month of September we had 78 members and people from the community join our team for Steptember. We had to walk, run or skip through 10000 steps per day everyday for the month of September to raise money for Cerebral Palsy. As a tram we raised a total of $310 for this amazing charity. Thanks to everyone involved for such a great effort!!!

- Lisa Wingrove Club General Manager

INSPIRED MEMBER

In 2002 I injured my back at work. I spent 18 months off work and along the way I was told by a specialist that I would not work again play sport and not to lift more than 5kgs or lead what you could call a normal life.

At first this was hard to take but then I thought I was not going to let this beat me. So I got on with my rehab and not long after got myself a job.Over the up next few yrs I continued with rehab and stated along the weight loss road. Then around 2 yrs ago I meet Michael Harridge and we stated working on some new programs.

Cathy Dawn

I have now started a strength training programs. I am now able to dead lift 85kgs. I still had my set back which frustrated my greatly with each set back it just made me more determined to not let it beat me.

With Michaels help we just start again to get back on track and aim for bigger and better things. So for anyone else out there who has some sort of injury just remember there is a way to work with it.

COFFS HARBOUR One of Genesis Coffs Harbour strengths is the community involvement, or staff members love being in the middle of all the action and it’s great to get behind our friends and family of members.

- Scott Lambert Club General Manager

Coffs Harbour Running Festival For the third year running Genesis Coffs has been a huge supporter of the Coffs Harbour Running Festival. The event has seen well over 1500 participants and even more turning up to cheer on runners that come from all over Australia to be a part of the action.

The running festival has events from the young of age to the young at heart and caters races from 3km, 5km, 10km and half marathon and draws a people of the likes of city to surf winners to Olympians Steve Monagetti. “Its a fantastic track and one of the best I have run on”, “great to see the event increasing every year and its one event I will be back again next year”, Steve Monagetti.

The Coffs Running Festival is an event to put on your exercise calendar.

On Ya Bike Day Come and join Coffs Harbour City Council and Genesis Fitness for on ya bike day Sunday 2nd November. We are encouraging the community to ride their bikes to the Botanical Gardens Glenreagh Street from 7am and continue the day with the Sustainable Living Festival. It’s a great day out for the family and you can learn so much from this event. Come down, have breakfast and promote healthy living and living smarter.

If you have any community event or fundraising Genesis Fitness will do its part to give back to the community please contact the club on 66 511 172 and we will do our best to support you and your cause.

Photo credit: coffscoastadvocate.com.au

Lorna Jane Active Nation Day The Active Nation day demonstrated a great partnership between Lorna Jane and Genesis Fitness by providing some free events around Coffs Harbour.

The aim was to get the community active with a ladies only Bootcamp to bring awareness and importance for health, exercise and well-being.

We have over 30 girls participate in a free community event and it was great to see everyone from first time exercisers to experienced.

INSPIRED TEAM

IT’S ALL IN YOUR HEAD positive you are, the brighter the colours will be.

The body you have is just a shell for something far more unique and special that is inside of you. It is a mix of strength, determination, self-belief & acceptance, attitude, drive and love of life.

Your heart might keep you going, but remember that your mind is stronger than any other part of your body. It controls how you feel, act, respond, react, think and treat others as

well as yourself.

Your mind can be your greatest asset or your worst opponent. It can have you feeling on top of the world, or at the bottom of a pit. It can help you train hard, or it can talk you out of it. It can fill you with self belief and confidence or it can fill you with worthlessness. Your mind is like a colour chart and the more

INSPIRED STAFF

You can be controlled by your weaknesses or driven by your strengths.

You can be infected by your own toxic pessimism, or empowered by your enthusiasm and positivity. Remember that what you give yourself, will be contagious to others.

Fill your mind with amazing thoughts and optimism; the will to live a longer, healthier and fitter life and watch what occurs. Society these days is so full of what is aesthetically pleasing. As long as you look good, then you automatically must feel good. Despite

what we fuel our body with, as long as the end result is what we like to see, then that’s what’s important right?

WRONG! You need to look after yourself from the inside out so that you are happy from the outside in; and a positive mind plays a huge role.

When you wake each day, be grateful for what you have. Inhale the good and exhale the toxicity.

Surround yourself with positive thoughts and people and give your body the nourishment and respect it deserves.

Give yourself permission to be amazing, because you are.

Get Infected With Life!

TOORMINA Summer is here! Congratulations to all of our dedicated members who recently completed our 5 week Summer Body Blitz! At Genesis Toormina we really are the Fitness Club for everyone.

In October we launched two great new sessions to our timetable. The First, GenFIT Youth for our 12-17yr olds! A 45 minute functional training session designed specifically for our young people in the club. Your teens are in the very capable hands of our strengthening and conditioning Coach Mel Roach. To quote a parent of one of our regular Genfitters, ‘My boy now walks with his shoulders pulled back and has a confidence I’ve never seen in him before.’ GenFit Youth will run during school terms in 2015. Call the club to find out how your 12-17 can get involved.

Our other new session is our Over 50’s Group Exercise Class. Held on Wednesday mornings, Trainer Claire has said this is her favourite session to run! A gentle exercise class that caters for all fitness levels. Haven’t tried it yet? Why not? Book your first session today!

Our new GenesisFIT functional training centre is taking group exercise to the next level! We’ve seen some amazing results since we opned the facility in February, Our head coach Coll and I are busy planning some exciting stuff for GenFIT in 2015. So please stay tuned!

Most of our members know me well enough by now to know that I have quite the competitive streak in me. So needless to say the Genesis Push Up Challenge got me excited! This is a challenge that EVERYONE can participate in. Love seeing PB’s being smashed and friendly banter amongst mates. The best thing though? Seeing the looks on your faces when you realise you can do something you never knew you had in you!

Featured in this edition are two special members that warm my heart each and every day.

Bernadette is the winner of our 2014 Your New Beginning 12 Week Challenge. Berni had the original goal of being able to go to a theme park with her children and not be turned away at the rides because she didn’t fit the harness. Losing 18.9kg and 89cms is inspiring enough, but seeing the smile and spark ignite in her eyes as she started to come alive was humbling. Now, 6months on Berni is in the club most days continuing her journey and inspiring others to make a change. You’re a special woman Berni, well done!

Dave joined our Club a year ago. He was referred by his sister who said he had recently become a single fulltime parent to his two gorgeous children. He had low self esteem and was struggling to gain weight and find a healthy balance in his life. On the day he joined the Club he said to me, ‘people won’t tell you when you’re over weight, so why do they believe its ok to tell me I’m too skinny?’ Well one year on and Dave is nearing the end of his 1st year of study to become a primary teacher, he’s is strong, confident and known to add the odd selfie to instagram! You inspire me Dave and your kids are proud.

Well thanks for reading guys! I really am privileged to spend my days with you all, helping to spread the #inspireaworldofmovement vision. Have a safe and happy festive season!

Christy Club General Manager Genesis Fitness Toormina

Bernadette Bland

INSPIRED MEMBER

Winner – your new beginning challenge 2014 Berny lost 18.7kgs and 58.9cm and her journey continues. Now her entire family are members at the club and both Bernadette and Neil are completing the Summer blitz challenge.

What inspires me?

That’s a simple question to answer, my greatest inspiration is My Family. I want to be able to watch my kids grow up and more than that I want to be able to participate in life instead of watching life as I have done in the past. I want to be a role model for my kids and teach them that a healthy and active lifestyle is fun and the only way to live.

I have lost 20kg so far this year and my journey isn’t over, losing this weight has inspired me to be more active with my family. Together the 4 of us are leading a more active life, we Kayak together and we have family gym nights at Genesis Toormina where we might do a boxing session or do a circuit together. I went to Europe with my son and went to the top of Mt Vesuvius with him. My daughter and I are going on a 3 day 33km hike through the National Park next weekend.

All of these things wouldn’t have been possible if I was still 20kg heavier.

I felt tired and unmotivated all the time and was just watching life from the sideline now I feel like I am living life. My husband is on this journey as well, together we are becoming more active and healthy and teaching our kids that this is the way life should be.

INSPIRED STORY Dave Hopwood Minimal inspiration and personal motivation were weak points in my personal mindset this time twelve months ago. Family and friends were all motivated to join a “gym”. Hearing this talk was a point of frustration for me.

I wasn’t “buying what they were selling” but it seemed like a good meeting point for some fun.

Genesis took time to understand me and what I was hoping to achieve.

At first goals were small as was my confidence. This soon grew. I started to meet the Genesis community of members. Everyone was encouraging and I could see their own personal commitments and drivers. This only inspired me more.

Prior to joining I had separated from my wife and my health and confidence was at rock bottom. I weighed in at an unhealthy weight that carried and unhealthy mind. I was negative and not an ideal person to be around. In less than twelve months I have achieved more than I ever thought possible. I am the healthiest I have ever been and its evident in peoples comments.

My personal confidence has increased, my decisions and life choices are made with more confidence. I cannot wait to see what the next twelve months brings!!

COOK

KS HILL

Howzat Newcastle welcomes Genesis Fitness Group It is with Great Pride that Genesis Fitness Clubs has now moved in to the Newcastle City area with the acquisition of Howzat Newcastle and Howzat Indoor Sports. Howzat is the largest indoor sporting centre in Newcastle and the indoor competitions include Soccer, Netball, Cricket and Beach Volleyball catering to a variety of ladies’, men’s, mixed and junior teams.

John Pirlo has so much planned for this centre and he is very excited about what the future holds. ‘We have exciting times planned with the Howzat facility. The vision for this centre is to become an absolute leaders again in Newcastle for movement, not just for training but also for a fun training facility for kids and adults alike. With the development coming, we will be creating a place where adults can ‘play’ alongside their kids and get exercise without even thinking about it. This is very personal for me. It will become the catalyst for all of our clubs to be redeveloped with this philosophy head of mind.

We have been extremely happy with our new team of staff that has joined the group too. They are inspired and passionate and truly love the members at the club. A huge welcome and thankyou to them. Gung Ho.’ Howzat is located on the corner of Darby, Tooke and Brooks Streets in CooksHill. The centre comprises a 10,000 square metre facility (yep that’s right, 10000 square metres. That’s 5 times the size of our Maitland and Wbay clubs) incorporating group fitness, weights, personal training, massage, yoga, childcare and all the indoor sports mentioned above.

As well as indoor sport competitions, you can also just casually hire a court for a whole a range of sports.

Want a kids Party? Try an active kids party with either a sports theme, or even gymnastics. There is so much variety in this centre Members of our other clubs come and try our newest addition before we commence the redevelopment.

“It’s great to have fun with mates and just get involved” – Jared, Kareem Abdul Jabar.

A proud history of ‘inspiring a world of movement’ When it comes to sport and fitness facilities Howzat has overtime become a pillar in the local landscape. Howzat Newcastle was established in 1983 and is still one of the largest multi-purpose sports and fitness centres in the country. For over 30 years we have helped Novocastrians enhance their quality of life.

There are teams and individuals that have been a part of Howzat competitions for decades and we are always pleased to welcome new players. The competitions cater to a wide variety of skill and fitness levels providing opportunity for everyone to be involved.

Here are just some of our fantastic teams and finalists from our recent competitions.

Rack City – Ladies Netball

Barefoot Bandits – Beach Volleyball

Onetouchables – Men’s Soccer

“

5 Great Reasons to play indoor sport at Howzat Newcastle 1. Sport 7 days a week.

The centre offers competitions every weeknight and facilities are available for casual hire throughout the entire week.

2. Fun & friendly atmosphere.

“There are a lot of different sports and it’s always great to meet new people” – Daniela, D.J.

Howzat aims to provide a social atmosphere where everyone feels comfort able in his or her chosen sport.

3. Skill development & fitness.

The competitions provide for a wide variety of skill and fitness levels catering to everyone from social players aiming to improve fitness to those with a more competitive flare that wish to hone their skills.

play “It’s great to et a sport & me new people” – Caitlin (Pog City)

4. Play in front of your biggest fans.

Even when things are heating up Howzat can help you keep your cool.

Our ‘Big Ass Fans’ will blow you away!

5. Newcastle’s only indoor beach.

“I’ve played here since 1989. It’s a great location and we can play in all weather day or night”.

- Tony (Shanthea)

All the fun, fitness and friendliness of beach volleyball without having to battle the elements outside (bikinis optional).

“The big fans are awesome!”

– Dani, Netball Umpire.

Get involved. Our current competition is underway now.

Call 4926 4488 for more info or www.howzatnewcastle.com.au

Willy Swingers – Cricket

Pog City – Mixed Soccer

D.J. – Beach Volleyball

#inspireaworldofmovement November looks to be shaping into a big month for Genesis Gosford! We have a few major changes coming into effect that we have put in place to help our members get the best possible experience when visiting our facility.

We would like to welcome Kathy Stewart, our new Fitness Manager to our team. Kathy has over 17 years experience in the Fitness Industry, both in the private sector and in training up and coming Personal Trainers in their Certificate 3 & 4 through Tafe. Kathy is looking forward to making sure we deliver the highest quality facility and fitness products to all our members all of the time. Please stop and say hello when you see her at reception or on the floor.

Kathy’s addition to the team now enables us to have a Genesis Manager on duty at all times Monday to Friday, ensuring we have someone who can help you with all your questions and making sure we can always give you nothing but the highest level of service.

November also means the Genesis Push Up Challenge! Be sure to Drop and give us 20 on your way into the gym at the designated “Push Up Station” Just one more way we help #inspireaworldofmovement.

- Coz Vallelonga Club General Magaer Genesis Fitness Gosford

GOSFORD INSPIRED MEMBERS

Last year I was an verweight, unhealthy, unhappy woman.

I joined Genesis Gosford in June 2013 and reclaimed my life. I've lost over 40kg using the old fashioned eat well and train hard method.

Emma

Watching the smiles on my kids faces as they watch their new active, healthy and fit mum get up off the couch and LIVE. I'm no longer watching life from the sidelines. It helps to reflect from where I started because the journey was not without hurdles and stumbles - but it was every bit worth it.

Some of you mightn't believe this but I'm actually quite a shy person and have had to challenge my confidence since I was at a young age.

I started modelling 9 years ago, fitness instructing 5 years ago and competitive body building last year. All this to challenge myself each time I am on stage.

I still remember running across the stage after bawling my eyes out in fear at my first catwalk experience back in 2005.

We all start some where and I still have so much room for improvement on stage but I'm so motivated by where I started... I hope all of you step out of ur comfort zone in any way u need to build on yourself as a person.

Tammy

D

INSPIRED INSIGHTS

Jake’s insight

Jake

From the trainer

From the person I was in 2012 smoking and binge drinking, unmotivated with no goals or ambitions on a death bed. I have majorly transformed my life and I couldn’t be any happier. I’m driven to succeed and more confident with endless motivation and consistently defying the odds and what I’m medically advised as not possible.

I have cystic fibrosis which is a chronic lung illness which controlled my life up until the point I met Dan of Prosperity Fitness. I didn’t know back then that my journey would of got to where I am but it’s been the best experience training with my personal trainer and now close friend and mentor. Its hard as I still battle my condition daily with hospital visits, physiotherapy but at least I can say it doesn’t control my life anymore and I’m able to lead a normal one.

What motivates me is the constant support off Dan, the fellow trainers and members of Genesis Gosford and my family and friends. I can’t wait to compete in bodybuilding one day soon. I want to become a figure one day who can talk and motivate others to reach their best when the odds are stacks against them.

- Jake Cole

Jake was first introduced to me by his mother, weighing 45kg at the age of 18 as a sufferer from the chronic illness Cystic Fibrosis. He had his head down with no confidence, refused to follow medical advice and support for his condition and was situated on a death bed, regularly smoking and drinking without taking his medication. At this point both of us were very unsure how personal training would influence his life.

It's been a committed, dedicated and tough 2 years.

But you only need to take one look at this amazing person to see just how far he has come.

Highly respected by the fellow personal trainers and members in the club and community. Jake is a proud and confident 20 year old inspiration now weighing 65kg and deadlifting 2.5 times his bodyweight, with his sights set on buying a home and competing in his first fitness/ body building competition.

Through the course of the 2 year training period with Personal Trainer Dan, Jake has endured multiple hospital visits which should of ruled him out of training. Been told by specialists he would not be able to attain muscle mass and live a normal life. He works a regular working week to supports himself and his goals ahead. He cooks and prepares all his advised meals each week and turns up early for each session 5-6 days per week. His instagram page is a reflection of the commitment he applies to what he loves which inspires others to lead a healthy & happy lifestyle as he now does.

- Dan Ballard (Prosperity Fitness)

Trainer: Mark Ramsey Exercise: Wide Grip Pull up “engaging the lats whilst keeping stable through your midline, this is good for developing strength and the width of the upper back”

INSPIRING

Trainer: Scott Madden Exercise: Back Squat “a great compound exercise to build a strong foundation for more advanced movements”

G MOVES

Trainer: Matty Krug Exercise: Deadlift “a great movement to increase strength for the posterior chain; lower back, glutes and hamstrings”

Trainer: Sarah Rhodes Exercise: Kettlebell Swing “Great tool to incorporate in a total body workout; use the KB swing to engage and strengthen the posterior chain”

The Man Who Found His Fitness

- A Story by Jacob Fackler

Bob Branson was not happy with his shape.

He was too round and pudgy for his liking. One morning he awoke and decided, “Today is the day! I’m going to do something about these lumpy lumps!” Bob looked through his closet, found some old clothes and promptly went out walking. He did this every morning at 5am.

His motivation lasted three weeks.

On the fourth week he woke up and said, “This walking business isn’t working! I need to do something else.” It was then he noticed a sign out his window, World’s Toughest Fitness: Hardest Exercises, World’s Best Results. “This is exactly what I need!” said Bob. He waddled over to their Base Camp and after signing a few liability forms/death waivers he jumped into the World’s Toughest Workout.

When Bob woke up the next morning, he couldn’t move. “What a great workout! I’m going to be the fittest man ever!” Bob went the next day and had the same result. “Fantastic!” said Bob, “I’ll be super fit in no time!” After his third workout Bob quit.

“This is waaay too hard!” said Bob, as he limped his way home.

A couple weeks went by. Bob still wanted to change the shape of his body, but had no idea how to do it. It was then he received a phone call, “Hello, Bob!” said the person on the other end of the phone. “This is Bryan from Genesis Fitness. Your friend Ben said you had been doing some exercise and might be interested in checking out our club. What kind of exercise have you been doing?” Bob told Bryan everything, even how sore he felt from the World’s Toughest Workout.

“That’s terrible!” said Bryan, “has anyone talked to you about Fitness Solutions?”

“Fitness what?” replied Bob. Bryan explained the free initial support all Genesis members receive. How Bryan would get to talk with a personal trainer about his goals, how they would not only show him how to exercise, but also show Bob how he could achieve his goals.

“Great!” said Bob, “When can I get started?”

Bryan helped Bob get started that very night.

He even introduced Bob to Bianca, who would design Bob’s fitness plan.

As Bob turned to leave that night, he smiled “I can do it this time!” he said to himself. Then he saw his friend Ben and went to tell him everything.

“You’re in good hands Bob.” said Ben. “I went through the same journey as you, although I never signed that death waiver.” They both laughed, knowing Genesis Fitness and it’s friendly staff were there for both of them.

That was how Bob learned to change his shape and found his fitness.

Bob isn’t real, but his story is. Fitness is about motivation and knowledge. The motivation to try and the knowledge of what to do. Many people want to change their bodies, but don’t know how. Their journey involves an ebb and flow of motivation. I know successful walkers and successful extreme fitness athletes. The question is not “What is the best exercise?” but “What exercise are you willing to do?” Meeting a few friends along the way helps. As someone who has been in the industry for four years in a diversity of roles: personal trainer, group exercise instructor, basketball coach and Membership & Operations Training Specialist, I know first-hand the difference a friendly face makes. It can be the difference between finding your fitness or continuing the search.

- Jacob Fackler Fitness Solutions Consultant Genesis Fitness Warners Bay

5 Weight Loss Tricks to help you stay on the straight and narrow!

Before heading to the cookie jar in the cupboard ask yourself if you are really hungry or just bored?

Plan your shopping list and meals for the week – avoid being caught out, feeling vulnerable and heading straight for the drive-thru!

Eat dinner at the table and turn the TV off. Avoid other distractions and focus your attention on enjoying your meal.

Brush your teeth straight after dinner – it can help deter late night munchies.

Keep a food diary – note times, places, who you were with, your mood and scale your hunger and fullness. This can help you to identify why you eat what you do and when your weakest moments are.

Sally Macklinshaw

Accredited Practising Dietitian | Raw Performance Fitness & Nutrition | www.rawperformancefitness.com.au

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MOVE, EAT, LIVE

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High source of Instant sustained energy without the down Melts fat and builds muscle Sustains your hunger Improve brain function Good for skin and nails Transport vitamins A, D , E and K

Coffee benefits

Coffee has received an undeserved reputation as being unhealthy, when in reality it improves brain function, scavenges free radicals, and decreases your risk of disease.

It’s a rich source of polyphenols and antioxidants. The caffeine in coffee can increase memory and improve glucose tolerance, fat loss, and exercise performance.

Coffee can improve memory and brain function.

Coffee is an excellent source of antioxidants.

Coffee can improve insulin sensitivity.

Coffee can accelerate fat loss.

Coffee can improve exercise performance.

Fresh Juice Phytochemicals benefits High Vitamins and minerals Detox and cleanse Raw food movement – energizing body food Ability to eat 5 vegetables in one word Core espresso is located inside Genesis Fitness Warners Bay

Below are some reviews on footwear cho

Asics Gel Nimbus The Nimbus is one of the most cushioned shoes on the market.

Containing ridiculous amounts of gel in the heel and the forefoot to absorb every point of impact on the foot. Being of a more protective nature this shoe weighs a little more to help provide the foot with a softer more plush feeling. Ideal for heavy use, repetitive impact and long distance running.

Lightweight VS Protectio

The notion of which shoe suits w It has become even more preva shoe for the right person is of m practicality? Are those shoes suit

Hoka One One The Hoka range are inspired by a maximal design. Total impact absorption. These shoes have been designed to ultimately protect the foot and lower limbs from all forms of stress. Often used for people training for distance events like marathons, ironman but also recommended by medical professionals to reduce stress on major joints like knees, ankles and back.

These awesome shoes are available from our friends at Pure Performace Sports @ Warners B

oices that suit different types of activities.

The ON Racer A lightweight flexible racing shoe suitable for short distance, fast paced running. This shoe provides a sleek foot fitted construction with minimal cushioning through the base.

Designed to give you a more natural closer to the ground feeling to help you run as fast as possible to achieve that PB time.

and flexible on and support

what is constantly being debated. alent most recently that the right most importance but what about table for that activity?

Mizuno Wave Hitogami This firm yet super light racing shoe is designed with forward motion technology. A Plastic wave plate aids in propelling the body forward at speed to help run as fast as possible.

Being a plastic/Eva foam base this shoe is incredibly light giving a more natural feeling and keeping you low to the ground.

Bay and Cooks Hill | www.pureperformance.com.au | 49 293 374

TEST DRIVE

STRAVA App

The Strava app is great for runners and cyclists alike.

Offers a depth of useful stats, plus some unique social and tracking features that make it an addictive app for serious runner/cyclists. There are plenty of apps that map and log your ride data, but Strava takes smartphone GPS to the next level, with a huge catalog of “records” for courses and you can set up your own. The basic free app gives you lots to do, but you can also upgrade to the premium version for $5.99 per month. www.strava.com

Edge® 510 Train on the Edge The touchscreen Edge 510 is designed for the competitive cyclist who seeks the most accurate and comprehensive ride data. It offers connected features¹ through your smartphone, including live tracking, weather and social media sharing.

Whether you’re training, racing or touring, Edge 510 tracks the details of your ride, and you can view it later on a map at Garmin Connect™. Compatible with GPS and GLONASS satellites for faster satellite acquisition and improved signal lock, the 510 is suited for the most challenging conditions, such as canyons. hwww.garmin.com/en-AU/

UP3 So you’ve been tracking your steps and sleep for a while, but what if it’s not enough for you. What if you want to track way more stuff? That’s where the Jawbone UP3 comes into play, with heart rate tracking and new bioimpedance sensors.

The UP3 is also the smallest Jawbone UP wristband to date, smaller than the original Jawbone and the UP24.

The UP3 packs in loads of sensors for the next generation, with a new three-axis accelerometer so the app has a better idea of how you move; a skin and ambient temperature sensor; a heart rate sensor to track your resting and active heartrate and more detailed sleep sensors.

The UP3 is landing in stores from “early November”, and it’s going to run you $229.99.

Using all these new sensors, the UP app and UP sensor will be able to give you a better look at how you live than ever.

Pioneer SE-D10E Headphones

Jawbone will still sell the old UP24 band $179.99, as well as the new UP Move for $69.99. www.jawbone.com

Active Fit headphones for active fit people.

securely in place even during the most intense movements.

As well as delivering powerful beat playback, the SE-D10E comes with a set of features tailored to active people such as a new type of ear clip with Skull Fit Hanger Function that goes around the ear to ensure that the headphones stay

Dual coiled cords offer more flexibility and can be tied at the back of the neck for added convenience. The headphones have a sweat-proof design with an IPX2-rated² moisture protection grade.