CD - Australian Fitness Network

THE OFFICIAL PUBLICATION OF AUSTRALIAN FITNESS NETWORK WINTER 2010 

www.fi tnessnetwork.com.au 

ISSN 1832-5548 PRINT POST APPROVED 

NO PP244240/00006 ABN 61 003 325 424

SPECIAL FEATURE 

FILEX CREATES THE CONNECTION 

2 NETWORK WINTER 2010 www.fitnessnetwork.com.au 

FILEX CREATES 

THE CONNECTION 

So, FILEX is over for another year 

– but the memories will linger 

for a long while to come. On the 

weekend of 30 April to 2 May, 

Sydney’s Darling Harbour played host to 

Network’s annual fi tness industry convention, 

and over 2,500 fi tness professionals joined us 

for a superb event. 

This year’s theme ‘Creating Connections’ 

was evident throughout the FILEX weekend 

– from the morning of the Business and PT 

Business Summits on the Thursday, right 

through to the fi nal plenary sessions on the 

Sunday afternoon, the sense of being part 

of an awesome community was tangible. 

It was fantastic to witness so many 

Network members from around Australia 

– and the world – taking the opportunity 

presented by FILEX to reunite with industry 

friends and business acquaintances, and 

to make new connections as well. 

As this year’s convention proved, FILEX is 

truly world-class – the positive comparisons 

to other international events from so many 

delegates and presenters, both local and 

international, just served to reinforce 

this. We can hardly wait until next year – 

the date is highlighted in our calendars 

already, and we suggest you do the same; 

FILEX 2011, 15 to 17 April 2011. See you there! 

“One of the best organised events I have ever attended. Congratulations to the team 

at FILEX, you did an outstanding job. I will defi nitely be recommending the event.” 

CUSHLA, NZ 

“This was my fi rst FILEX and I loved it. It was really well run and the standard of 

presenters was excellent.” 

VIKKI, NSW 

“Paul Brown was outstanding, as were the keynote speakers. Bruce 

Sullivan was totally inspirational. I learnt so much from the three days. The 

convention was extremely well organised.” 

KATE 

“The fi rst FILEX I have been to – thought it was awesome …I 

loved my weekend of 12 lectures and the Expo. I came back 

buzzing with the knowledge I have gained, giving me more 

confi dence. Keep up the great work. Thanks again for giving this 

opportunity to us in the fi tness industry.” 

DAVID, QLD

“Loved Steve Boedt and Petra Kolber – please have them back! Also 

great to see Marcus Irwin return.” 

ANDREA, QLD 

“I attended sessions in fat loss, nutrition, spinal problems, Pilates 

and arthritis and found a wealth of take home information. There 

was not a single session that was in any way boring or not 

delivering cutting edge research. After attending for the last 16 

years and now technically retired from teaching I cannot stay away 

from FILEX – I am still addicted to the buzz I experience from the 

moment I walk in that door.” 

JOAN, NSW 

“I attended some excellent presentations – some of the 

Canadian presenters were amazing, so interesting and 

knowledgable.” 

PAMELA, VIC 

“I got a lot out of all of the sessions that I attended and 

found the whole three days very valuable. The networking 

opportunity was also fantastic.” 

DANIELLE, NSW 

“With 22 sessions for each timeslot, there was so much 

choice. I wish I could have cloned myself on several 

occasions! The presenters were outstanding and generous 

with their time after their presentations. Truly inspiring!” 

DENISE, ACT 

“This was my third FILEX. I thought it couldn’t get any 

better – but it did!” 

RACHAEL, WA 



NETWORK WINTER 2010 www.fitnessnetwork.com.au 

3




“I loved the entire convention, it was my fi rst and my 

head is buzzing from it still ..thanks” 

LOLITA, VIC 

“Excellent coverage of topics and standard of speakers – 

only problem is there is so much going on you can’t see 

everything!” 

HELEN, NZ 

“I thought the whole three days were run extremely well – 

congratulations! I came away full of renewed inspiration and 

enthusiasm and an appreciation of how lucky I am to be 

doing something I truly love!” 

ANDREA 

“The buzz for the whole weekend was great! I feel I learned 

a lot from every single class I attended. I was like an excited 

child when I saw all my clients again, just wanting to share my 

knowledge and help them benefi t from my experience.” 

EMILY, NSW 

“Fantastic range of topics. Really enjoyed the nutrition/weight 

loss sessions.” 

NATALIE, NSW 

“Really enjoyed the keynote speakers both Bruce Sullivan and Jay 

Blahnik. Their energy was just amazing.” 

JODIE 

"Bruce Sullivan was fantastic. Best speaker i have ever heard." 

ISABELLE, VIC 

“It was GREAT. Can I get my ticket for next years FILEX yet?” 

THEO, NSW

BUSINESS SUMMIT 

“I found the Business Summit of great value because it 

dealt not only with the fi tness industry but with business 

trends in general.” 

“I was so impressed with the quality of all the presenters – I fi nd 

Terry Hawkins so inspiring. Can’t wait to go again next year.” 

“Great to have people from outside of our industry and such a 

diverse nature of presentation styles.” 

“Thank you so much for a rewarding, informative and inspiring event. 

Keep up the great work.” 

“I went to the Business Summit and was blown away. The speakers were 

very professional and I got a lot out of them.” 

PT BUSINESS SUMMIT 


“I came along as I have recently gone into business on my own doing mobile 

personal training. I walked away totally fi zzing from the event.” 

“I expected a rewarding and stimulating experience and I was not disappointed.” 

“Andrew kicked the morning off beautifully with an inspiring talk. Paul and Amelia really 

got me thinking about new ideas and ways of running or expanding my business. Petar 

capped off the day brilliantly, with valuable information and lots of laughs.” 

“I would defi nitely do the PT Business Summit again – I got a lot out of it.” 



5

WINTER 2010 

ON THE COVER 

There has been a shift in the fitness industry towards 

studying, viewing, and training the body as a unified whole. 

Michol Dalcourt looks at the evolution of whole body 

integration (WBI) – movement involving multiple planes and 

multiple joints – in his article on page 17. 

Editor 

Oliver Kitchingman 

Associate Editor 

Lisa Champion 

Network magazine is the official quarterly publication of Australian Fitness Network. It is distributed in March, June, September and December. While 

every effort is made to ensure accuracy, Australian Fitness Network accepts no responsibility for the correctness of any facts or opinions. All information 

including prices (quoted in AUD) is correct at time of publishing, but may be subject to change. Where CECs are stated, they may only be applicable 

within Australia. We welcome articles from all industry professionals on the understanding that the author ensures the work they submit is their own. No 

material in Network magazine may be reproduced in any form without the written consent of the publisher. © 2010 All material copyright to Australian 

Fitness Network. All rights reserved. 

ADVERTISING IN NETWORK 

If you are interested in advertising in Network, please phone Oliver Kitchingman on 02 8412 7486 

or e-mail oliver.kitchingman@fitnessnetwork.com.au 

Australian Fitness Network recommends IntoPrint for printing services (ph 02 9979 1877), 

Julieann Howard Photography (ph 0411 725 801) and 

All Smiles Creative (ph 02 9248 0195) for proofreading and editing services. 

Executive Director Ext. 

Nigel Champion 112 

Project Manager 

Analee Matthews 113 

Information 

Oliver Kitchingman, Editor 186 

Jack Lee, Graphic Designer 109 

Membership Services 

Ryan Hogan 

Membership & Sales Manager 123 

Paige Nossiter 

Membership Coordinator 102 

Vanessa Moschioni 

Membership Consultant 101 

AUSTRALIAN FITNESS NETWORK 

Post: PO Box 577 

Crows Nest, NSW 1585 

Street: 47 Hume Street 

Crows Nest NSW 2065 

Ph: 02 8412 7400 

Fax: 02 8088 3842 

Web: www.fitnessnetwork.com.au 

E-mail: info@fitnessnetwork.com.au 

www.facebook.com/ozfi tnetwork 

twitter.com/ozfitnetwork 

Australian Fitness Network endorses the Australian Institute of Fitness as this country’s most established and well 

recognised face-to-face fitness training provider, creating world class trainers across the nation. 


Education 

Alisha Smith 

Education Manager 111 

Jessica Champion 

Education Coordinator 180 

Kathryn Weihen 

Online Trainer 110 

Skye Jones 

Online Trainer 182 

Rebecca Carle 

Career Consultant 134 

Milena Tramosljanin 

Career Consultant 103 

Your 

Network 

membership 

provides 

you with 1 

CEC 

90623FA1209 

AUSTRALIAN FITNESS NETWORK STAFF DIRECTORY 

Every Network team member can be phoned direct; to do so, simply 

insert the last two digits of the person’s extension number to 

02 8412 74__ __. For example, to phone Oliver (ext 186), you can phone 

direct using 02 8412 7486. 

Events 

Amy Bird 

Events Manager 119 

Brooke Campbell 

Events Coordinator 118 

Financial Services 

Noelene Chandler, 

Finance Manager 107 

Michelle Wang 

Finance Administrator 105 

NETWORK HAS 

NEW CONTACT 

DETAILS!

CONTENTS 

SPECIAL FEATURES 

FILEX creates the connection 2 

Australian Fitness Network's 

2010 Fitness Industry Awards 14 

Turning the tide: Obesity 

Prevention Australia 40 

Levi Walz 

Release resistance to exercise with 

Emotional Freedom Techniques 

(EFT) 52 

Maggie Adkins 

Who is responsible for the quality 

of your staff? 54 

Grow your business: Merendi 

Health and Wellness Centres 58 

Heather Smith 

AQUA 

Osteo-fi t: bone-conscious aquatic 

exercise 61 

Connie Jasinskas 

EDITORIAL 

GROUP EXERCISE & MIND BODY 

Yoga for sports conditioning 27 

Kathy Popplewell 

The fi tness thinker 32 

Jeremy Chance 

Step up to the challenge: get back to 

basics and reignite the passion 49 

Ryan Hogan 

NUTRITION 

Maximise nutritional benefi ts with the 

cohesive food strategy 38 

Teresa Doherty 

TRAINING 

Whole body integration with ViPR 17 

Michol Dalcourt 

Flat bench press: the good, the 

bad and the solution 22 

Ulrik Larsen 

The truth about Olympic lifting 43 

Corey Bocking 

It’s that time of year when the Network 

team refl ects on another successful FILEX 

Convention. Thousands of Network 

members recently joined us for an amazing 

weekend at Sydney’s Darling Harbour – 

be sure to check out our round-up of the 

event on the opening pages. 

Something that FILEX really brought home to me this 

year was just how very wide the world of fi tness is. This was 

evident not only in the wonderful diversity of delegates and 

presenters, but also in the sheer variety of session topics. 

This issue of Network, perhaps even more than usual, 

reflects this broad spectrum of fitness ideas and modes of 

training, from whole body integration and yoga for sports 

conditioning, to the powers of EFT and The Alexander 

Technique. Elsewhere there’s discussion on staffing, a call 

to turn the tide on obesity, a look at the ‘cohesive food 

strategy’ and a proposal to revive the basics of freestyle 

step classes. 

REGULAR FEATURES 

Warming up 9 

Greg Hurst 

Fit Facts 11 

Kiwi Korner 13 

Common injuries: 

5 tips to save your shoulders 46 

Paul Wright 

CEC exam information 55 

Product Showcase 56 

Network Community Noticeboard 64 

Network Catalogue 65 

17 38 40 49 

As if FILEX wasn’t enough to keep us on our toes in recent 

weeks, Network has also moved premises, just a few streets 

from our old digs – so make note of our new contact details 

on the facing page – and drop in to say hi if you fi nd yourself 

in our neck of the woods. 

Until next time, 

Oliver Kitchingman, Editor 

oliver.kitchingman@fi tnessnetwork.com.au 

Ph: 02 8412 7486 

PS. After years of legal wrangling, the Copyright Tribunal has just ruled 

that the PPCA can increase fees for playing original artist music in group 

exercise classes by 1,500 per cent. In response to this unreasonable fee hike 

Network has created a solution in the form of the PPCA-free group exercise 

music now available through TRAX Music – visit www.traxmusic.com.au to 

view the full range. 


WINTER 2010 

7

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AUTHOR’S BIO 

Greg Hurst 

�Are under-qualifi ed fi tness 

professionals the biggest 

threat to community health 

since swine fl u? Can only allied health 

professionals save the general populace 

from the terror of personal trainers? What 

can the ‘one or two’ good PTs in Australia 

do against such an army of miscreants? 

I recently had the pleasure of 

participating in SBS’s Insight program in 

which the qualifi cations and practices 

of personal trainers were under the 

spotlight. It started like most TV 

tabloid journalism with the intention of 

discrediting PTs and their qualifi cations 

via secretly shot footage of trainers 

doing their evil deeds, accompanied 

by hyperbolic commentary from a 

self-described expert. For ten minutes 

it looked like the sky would fall in on 

the fi tness industry with all personal 

trainers exposed as frauds. The most 

damaging statement came when the 

‘expert’ claimed that out of 20,000 plus 

registered fi tness professionals she could 

only recommend one or two. Thank 

goodness the country has three saviours! 

Fortunately, before the fi tness industry 

was mortally wounded some true industry 

experts including Andrew Simmons from 

Vision Personal Training, Dominic dos 

Remedios from Fitness First and Lauretta 

Stace from Fitness Australia, among 

others, pulled it back to reality. The fi tness 

industry we spoke about was strong and 

underpinned by thousands of well trained, 

appropriately qualifi ed, professional and 

caring personal trainers. Phew! 

Let’s set the record straight. 

Firstly, some scrutiny is welcome. A 

WARMING UP 

Warming up features the opinions of prominent people within the fi tness 

industry. Here, Greg Hurst, CEO of the Australian Institute of Fitness, 

looks at the scrutiny to which our industry has recently been subjected. 

Greg is the executive director of the Australian Institute of Fitness (NSW) and was a founding director of Network, Les Mills 

International, Zest Health Clubs and Healthy Inspirations. He has competed internationally in kayaking and was the fi rst 

Australian National Aerobics Champion. Greg served on the boards of Fitness Australia and Fitness NSW and has been 

the recipient of a Fitness Australia Award for Outstanding Services to the Fitness Industry. 

minority of personal trainers have no 

qualifi cations, are not registered and 

do not have the skills to deliver safe 

and eff ective practices. However, that 

does not negate the good work of the 

signifi cant majority with qualifi cations, 

who are registered and do provide 

professional services. We should 

welcome government regulation of 

fi tness professionals. Fitness Australia 

does a good job of administering self 

regulation, but the industry would 

be strengthened with the backing of 

government regulation. In fact, it would 

be a pleasant change if federal and 

state governments invested any money 

or attention in the fi tness industry. 

Secondly, we should never put another 

obstacle between the average person 

and physical activity by scaremongering 

the dangers of personal trainers and 

instructors. There is more danger in being 

physically inactive than there is in being 

active. Of course personal trainers should 

screen, refer when necessary and ensure 

that exercise is appropriate – but this is not 

rocket science. 

Thirdly, critics of personal trainer 

courses and qualifi cations should become 

more familiar with the national standards 

and protocols before denigrating the 

great work being done. I am currently 

the CEO of Australia’s largest and 

most successful Registered Training 

Organisation (RTO) and therefore declare 

my vested interest. The Australian Quality 

Training Framework (AQTF) ensures that 

all RTOs comply with standards. Course 

length is not as important as relevance 

of curriculum, quality of lecturers and 

thoroughness of assessment. The 

Australian Institute of Fitness off ers 8, 

16 and 52-week courses to suit student 

experience and mode of delivery. 

Students must meet acceptance criteria 

and gain preparatory experience. For 

those who choose an intensive course, 

the eight weeks only represents the 

formal training and many students take 

longer to complete. It is equivalent to one 

full semester in a university degree. 

One critic’s assertion that everyone 

passes a PT course is evidentially false. 

More than 20 per cent of Institute 

students do not meet the criteria at fi nal 

assessment and require several weeks 

further study to complete. Stringent 

AQTF criteria ensures that more than 10 

per cent never make the grade. 

The show ended up being a 

reasonably balanced discussion on the 

state of the personal training sector. 

Yes, the focus on a few allegedly bad 

examples of exercise prescription gave 

the impression that personal trainers 

are risky, but this type of ‘exposé’ will 

always hype the bad at the expense 

of the good. What can we learn from 

it? We need to understand the facts 

and be cautious about media hatchet 

jobs. It is every fi tness professional’s 

responsibility to be constructively 

critical and positive about ourselves, 

other fi tness professionals and the 

industry. We should never promote 

ourselves by denigrating others or the 

industry. We are all warriors against 

sedentary death syndrome and we 

should stay focused on the real enemy 

– physical inactivity. 

REGULAR FEATURE 


9

FIT FACTS 

Fit Facts is a compilation of recent research fi ndings, industry happenings and fi tness news. As a Network 

member, Network’s free e-news service regularly delivers this sort of information direct to your email inbox. 

GET FIT, GO DRY 

Encourage your clients and members to 

take a break from the booze next month 

and take part in Dry July instead. The aim 

of Dry July is to raise money for charity 

by getting sponsored to abstain from 

alcohol for a month. Now in its third 

year, the charity donates its proceeds to 

hospitals across Australia to improve the 

lives of adults living with cancer. 

Over $1.2m was raised in 2009, 

directly benefi ting thousands of adult 

cancer patients nationally by making 

changes to oncology ward environments 

and equipment. Over 4,000 participants 

rose to the challenge and abstained 

from alcohol for a whole month while 

also gaining the benefi ts of being more 

healthy and wealthy – what better 

incentive for clients and members 

striving to hit their fi tness goals? 

Co-founder of Dry July, Phil Grove 

said, ‘Dry July is a light-hearted approach 

to raising funds for a serious issue. It’s 

no easy challenge to undertake, but the 

far reaching benefi ts are reason enough 

to stay dry. It’s incredible what can be 

collectively achieved when people 

feel part of a community. Show your 

support by joining us and thousands of 

other participants to raise money for a 

great cause!’ 

Get a team together, get dry and 

sign up to Dry July at www.dryjuly.com 

Source: Dry July 

FREE WARM UPS WALLCHART 

With an aim to prepare gym members 

both physically and mentally for a 

workout, Pro-Visual Publishing is urging 

greater awareness of the benefi ts of 

a dynamic mobility warm up prior to 

exercising through its free National 

Guide to Fitness & Health wallchart. 

Produced in consultation with 

Australian Fitness Network, the guide 

encourages gym members to perform 

a dynamic mobility warm up in place of 

static stretching, and provides stepby-step 

advice and illustrations for 

performing the preferred method. 

Dynamic mobility warm ups are 

frequently commended for their 

ability to increase core and muscle 

temperature while simultaneously 

preparing the joints and connective 

tissue for further exercise. 

By displaying the chart prominently, 

gym members and staff have a daily 

reminder of key areas integral to the 

health and wellbeing of all Australians. 

Available to gyms and fi tness facilities 

across Australia, additional copies of 

the guide are available upon request. 

To obtain additional copies of the chart, 

call Pro-Visual Publishing on 02 8272 

2611, email enquiries@provisual.com.au 

or visit www.provisual.com.au 

Source: Pro-Visual Publishing 

BROWN RICE FOR HEART 

HEALTH 

Brown rice is often thought to be 

healthier than its white counterpart 

because of its higher fi bre content, 

and researchers have now furthered its 

credentials with claims that it also has the 

power to fi ght cardiovascular disease. 

When brown rice is polished to make 

white rice, the nutritionally benefi cial 

subaleurone layer, which contains 

oligosaccharides and dietary fi bres, is 

stripped away. 

A team of US and Japanese 

researchers says that the subaleurone 

layer – between the white centre of the 

rice grain and the brown outer husk – 

may provide protection from high blood 

pressure and hardening of the arteries 

(atherosclerosis) by working against 

angiotensin II, an endocrine protein 

which promotes these conditions. 



Satoru Eguchi, associate professor of 

physiology at the Cardiovascular Research 

Centre and Department of Physiology at 

Temple University School of Medicine in 

Philadelphia said, ‘Our research suggests 

that there is a potential ingredient in 

rice that may be a good starting point 

for looking into preventive medicine 

for cardiovascular diseases. We hope to 

present an additional health benefi t of 

consuming half-milled or brown rice as 

part of a regular diet.’ 

Source: The Federation of American Societies 

for Experimental Biology 

11

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and throughout 2010 they will be better 

than ever. Aeromic or Cyclemic - they’re 

the choice of Fitness Professionals and 

still only $495.00 inc GST (Headmic only) 

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We’ve just received deliveries of our brand 

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Memory Stick. The player uses a slot loading 

drive instead of a CD Tray. However, 

now is the time to move your Instructors 

over to use MP3 Music Files on USB 

Memory Sticks. They’re cheap and, with 

no moving parts, they can store many 

fitness class music programs on one $10 

stick. Smart thinking from Fitness Audio 

and only $495.00 inc GST! 

• Employability 

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• 175 NZ facilities 

• Education courses 

• Industry updates 

For information: 

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NEWS AND ANNOUNCEMENTS FROM THE 

NEW ZEALAND FITNESS INDUSTRY 



KIWI KORNER 

GST CHANGES 

While not yet formally proposed by the Government, it is looking increasingly likely that GST will increase to 15 per cent (from 

12.5 per cent) at some stage in the near future. 

How this will aff ect fi tness centre membership agreements is uncertain, and FitnessNZ has recently sent its members an 

update with some advice on wording that can be added into membership agreements that ensure both members and facilities 

are clear about what will happen should GST rise. 

FitnessNZ CE, Richard Beddie, commented; ‘Given that all the signals have been that any GST increase will be more than 

off set by lower income taxes, the consumer will have more money in their pockets. While potentially less than 50c a week for a 

member, the combined impact of this would be substantial should the fi tness facility have to bear the increase without being 

able to pass it on. We will make sure the Government is aware of this when drafting the legislation.’ 

The GST increase issue is likely to only aff ect payments during any initial period, as outside of this, fi tness centres should be 

able to use their standard notice process to change their price should GST increase. 

BUSINESSGROW 

The New Zealand fi tness industry’s annual business summit roadshow is almost here. This year 

BusinessGrow visits nine cities throughout New Zealand and has streams for managers, salespeople 

and personal trainers, all focusing on the business elements of the industry. For full details visit www.businessgrow.co.nz 

INDUSTRY AWARDS 

Votes are now being accepted for the People’s Choice award at the annual New Zealand Fitness Industry Awards. 

Based on initial nominations, the top ten people’s choices have been put forward for voting. Voting is open 

until the end of July, with the winner being announced at the award ceremony held in Auckland in November. 

All other categories are also now open – with an all new online application process at 

www.fi tnessindustryawards.co.nz 

FUTURE SKILLS OF OUR INDUSTRY 

Skills Active Aotearoa has partnered with FitnessNZ to determine the future training needs of the fi tness industry. The process 

involves an online survey, together with direct input from the industry into the current and future issues the fi tness industry 

faces, and what training needs this results in. 

KIWIS FLOCK TO AUSTRALIA FOR FILEX WEEKEND 

Recently almost 100 New Zealand-based fi tness professionals and club managers attended Australia’s largest fi tness convention, 

FILEX, which is held in Sydney each year. The 3-day event, which includes sessions for trainers, managers and group exercise 

instructors, had a record number of delegates, with over 2,500 people in attendance. 

New Zealand’s own conference, GetNZ Active, is held in Auckland each year, and has already generated strong interest from 

presenters, with over 50 sessions already confi rmed for the next event. A brochure will be available for download from mid-June 

at www.getnzactive.co.nz 

13


2010 

�A highlight of the FILEX convention’s opening and 

closing addresses each year is the presentation of 

Australian Fitness Network’s Industry Awards. 

What makes our industry so vibrant and inspirational is the 

passion, enthusiasm and generosity of those individuals who 

continuously go above and beyond expectations to deliver 

incredible fi tness and educational experiences. 

EVENT CREW OF THE YEAR 

AUTHOR OF THE YEAR 

MARIA CALIPARI 

Maria Calipari has been 

volunteering at Network events 

since 2004. Her involvement in 

the fi tness industry began in 1994, 

when she became certifi ed as a 

gym instructor. Maria landed her 

fi rst job managing a gym not long 

after, and within three years she 

found herself managing two gyms. 

In 1997 Maria started competing in bodybuilding 

competitions, which she found to be a fascinating learning 

KAYLA DUKE 

When Kayla Duke was fi rst invited 

to write for Network magazine, 

she said she felt fl attered, if a little 

apprehensive. 

Kayla had long enjoyed 

teaching people to better their 

lives through fi tness, but until 

Spring 2007 when her fi rst article 

was published, she had never considered expanding this 

education via writing. 

The Network team, along with Kayla’s mentor Marietta 

Mehanni, and her own family believed in Kayla and 

encouraged her to write more. This motivated Kayla 


AUSTRALIAN FITNESS NETWORK’S 

FITNESS INDUSTRY 

AWARDS 

These are the people who inspire, encourage and 

connect with others to improve their lives through fi tness. 

From lifelong exponents of aquatic exercise to selfl ess 

event crew, Network takes enormous pleasure in publicly 

acknowledging these leading lights of our industry. We said 

it during the ceremonies at FILEX, and we say it again here – 

congratulations to all our 2010 Industry Award winners. 

experience in terms of both her own training and the 

techniques she could use with her clients. In 2004 Maria 

started her own mobile PT business, training clients in the 

great outdoors, and she has not looked back since. Today, 

Maria also works part time as a lifestyle coordinator in a 

psycho-geriatric nursing home, which she thoroughly enjoys. 

Maria says that during her 16-year fi tness career she has 

been inspired by all the delegates who make the eff ort to 

improve themselves professionally by attending conventions. 

She believes her life is a daily reminder of how lucky she is to 

be able to wake in the morning and truly love the work she 

does and the people she does it all with. 

to continue sharing her knowledge with fellow fi tness 

professionals and develop her writing skills by pushing herself 

to write on a range of topics, from aqua and Pilates, to step 

and aerobics. The result of this undertaking has been an 

increase in Kayla’s confi dence and profi le within the industry. 

Putting her views onto paper has also helped Kayla to clarify 

her own understanding of movement patterns and exercises, 

encouraging her to analyse each class she conducts, and 

ensure purpose in every movement. It has also helped her grow 

as an instructor and as a convention presenter. 

From Network’s perspective, Kayla’s enthusiasm to 

contribute, combined with her effi ciency, attention to detail 

and the empathy she displays with her fellow instructors in 

her writing, makes her a pleasure to work with.

INSPIRATION OF THE YEAR AWARD 

PRESENTER OF THE YEAR 

JOHN DOMANDL 

Despite having just 20 to 25 per 

cent vision and no peripheral 

vision at all, John has been a 

certifi ed fi tness professional for 

over a decade, and has been 

involved in fi tness and sports for 

his entire life. 

He has participated in 

numerous sporting pursuits, from an elite international 

level of athletics at a Paralympic Games, to triathlons 

including the Forster Ironman and numerous Olympic and 

sprint distance triathlons. He has also participated in an 

Ultramarathon, two Sydney Marathons and 15 City2Surfs, as 

well as trekking the Kokoda Trail. 

LIFETIME ACHIEVEMENT AWARD 

PAUL TAYLOR 

An accredited and practicing 

exercise physiologist and 

nutritionist, Paul is also the owner 

and founder of the Personal 

Training Academy Global and the 

Human Performance Institute, as 

well as being the key presenter on 

the television program Body and 

Brain Overhaul. 

KERRI PARKINSON 

Kerri Parkinson has been a 

longstanding fi xture in the 

Australian fi tness industry. In fact, 

when you think of aqua exercise in 

this country, it is very diffi cult not 

to think of Kerri. 

Of Kerri, Hollywood 

heavyweight Nicole Kidman says; 

‘I trained with Kerri for several years while rehabilitating my 

knee following surgery. She is a true professional and a joy 

to be around. A huge congratulations on this very special 

award, to someone so deserving.’ 

Similarly, Paula Castile, a less famous, although equally 

grateful client of Kerri’s, says; ‘In 1999 I had been told that I 

In addition to his participation in team and individual 

sports, John’s professionalism has led to him receiving formal 

recognition over the years, including being named 2003 NSW 

Fitness Professional of the Year, and in 2000 he was honoured 

with the role of Olympic/Paralympic torch bearer. 

John also trains people with intellectual and physical 

disabilities and those with mental health conditions, through 

his own studio, Eleebana Fitness, located on the Central Coast 

of NSW, which provides a range of services for people of all 

ages and abilities. 

A very humble winner, upon receiving his award John said 

he ‘didn’t feel inspirational’. However, Network would beg to 

diff er, as did John’s two thousand fellow fi tness professionals 

present at the award ceremony. 

Paul has developed a science-based computer program for 

BioAge testing and, as a partner and agent of My Brain Solutions, 

he facilitates online functional brain testing. He practices a 

system that he describes as ‘scientifi c holism’, which is a holistic 

approach to health and wellbeing that integrates physical and 

mental analysis to develop evidence-based fi tness programs. 

By combining his detailed scientifi c knowledge with a practical 

approach to training and a sense of fun, Paul has gained a 

reputation as an irreverent, charismatic international speaker and 

educator, with ensures. 

would lose the use of my legs within fi ve years. Finding Kerri was 

like fi nding the sun after a very long and cold winter. Within a year 

or two she had me walking normally without a walking stick and 

experiencing a lot less pain. I remain eternally grateful for the gifts 

she has given me, as well as her friendship, fun and kindness.’ 

Kerri’s fi tness instructor career started in 1987, when she 

realised she could teach aqua classes and be paid for doing 

what she already loved participating in. Once she started 

teaching, her natural enthusiasm and passion fuelled her to 

tell the world about the amazing benefi ts that water-based 

workouts can provide for every body. 

Resplendent in one of her trademark aqua-coloured 

outfi ts, Kerri commented that if she could be remembered 

for anything other than her swimsuits, it would be for her 

inspiration and integrity. Network could not agree more. 



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Creating the body you desire


Michol Dalcourt 

�In the Autumn issue of Network, 

Michol Dalcourt looked at how 

the ViPR training system can 

aid preparation for running events. After 

the popularity of his sessions at FILEX and 

the subsequent interest generated in ViPR, 

Michol returns to explain the evolution of 

functional, full-body training equipment. 

INNOVATION 

There has been a collective shift in 

the fi tness industry towards studying, 

viewing, and training the body 

as a unifi ed whole. It’s a relatively 

new concept in current training 

methodology, but has been rapidly 

adopted for its ability to quickly 

produce results. Whether you want to 

lose weight or mitigate stress when 

training – Whole Body Integration (WBI) 

is an eff ective way to achieve your goals. 

There are myriad ways to incorporate 

WBI into your workouts. Any movement 

that involves multiple planes and 

multiple joints is considered integrated. 

Movement patterns that are integrated 

are always best performed without 

equipment fi rst so that correct 

patterning can be established without 

excess challenge. With this foundation, 

weight can be added to the integrated 

pattern in lots of diff erent ways. 

The ViPR was developed as a safe 

and versatile tool to provide eff ective 

WBI. It has been tested with diff erent 

WHOLE BODY 

INTEGRATION WITH 

ViPR 

Michol is an educator, author, trainer, inventor and industry leader in the areas of human movement and per formance 

training. As a personal trainer, he has worked with athletes of all levels, from college pitchers to professional hockey and 

lacrosse players and Olympic gold medallists. Michol works with trainers and therapists in San Diego, California (USA). 

levels of fi tness participants, from 

individuals in need of rehabilitation to 

elite athletes, for the past four years. 

As with all products, advancements in 

understanding and utility off er diff ering 

perspectives allowing for innovation. 

This innovation is the genesis of 

products that have been designed to 

work within a WBI training philosophy. 

FREEDOM OF MOVEMENT 

Based on the concept of freedom of 

movement, ViPR is challenging how we 

interact with training tools. ViPR is an 

acronym for Vitality, Performance, and 

Reconditioning – three key concepts 

that could defi ne any exercise program. 

ViPR was created to allow training 

and exercise to be more purposeful 

and free. There needs to be an 

objective (beyond counting to 12) 

behind every exercise that you 

perform and prescribe. Think of daily 

tasks such as putting shopping away, 

playing sports, carrying heavy bags – 

they all have an objective. 

Many movements and exercises 

performed in gyms lack concrete 

objectives and purposes. Performing 

multiple repetitions of these exercises 

robs individuals of the opportunity 

to achieve fi tness for life. Our bodies 

lift things, shift from place to place, 

and rotate to achieve optimum 

performance. Isolation training doesn’t 

often exist in real life because it’s too 

ineffi cient and ineff ective – the body 

and its parts would wear out far too 

quickly because it is designed to spread 

forces and stress out into the system, 

through each joint and tissue. The more 

eff ectively this is accomplished, the less 

injury will plague the system. ViPR, with 

its unique design, off ers one option to 

accomplish these objectives. 

EXERCISING WITH THE ViPR 

Made of rubber and available in 

seven diff erent weights, the ViPR 

has an abundance of exercises to 

challenge any ability level. It can 

be carried, tilted, dragged, thrown, 

fl ipped, stepped on and rolled. 

Each movement has been carefully 

organised into elements according to 

the application. If you want to improve 

strength in functional lifting, then 

choose a ‘lift series’ of exercises. If you 

have a desire to improve coordination, 

then a ‘rolling series’ of exercises will 

accomplish this goal. 

The special design enables the ViPR 

to be used inside and out – with elite 

athletes and beginners alike – and as 

an adjunct tool in a training session or 

by itself. 

The secret to the eff ectiveness of 

training with ViPR is that every exercise 

performed with this tool must be done 

using WBI. 


TRAINING 

17

TRAINING 

ViPR EXERCISES 

WHOLE BODY INTEGRATION WITH ViPR 

ViPR CYLINDER LIFT 

Benefi ts: Facilitates full body strength and timing. 

Movement: Begin in a squat position, drive the legs into 

triple extension as you stand, rhythmically begin into a series 

of pulses where you slide your hands down the ViPR and 

transfer force from the squat into a ViPR lift. 

Voted UK’s top workout 

for 2010 ViPR 

Successfully launched 

at FILEX 2010 

 

Be the first to be Certified 

in ViPR 

Contact QPEC for more 

information on 07 3219 2966 


ViPR HIP SWAYS 

Benefi ts: Designed to give the benefi ts of integrated strength 

and multi-dimensional movement through the hips. 

Movement: Begin with a wide foot stance, load the hips 

comfortably and sway back and forth side to side, maintain a 

tall spine and move through the hips. 

Quality Products, Education and Conditioning 

07 3219 2966 | www.qpec.com.au


ViPR TRANSVERSE PLANE ICE SKATER 

Benefi ts: Great for anyone who needs better movement ability, explosive power, and dynamic stability. 

Movement: Step in the transverse plane and plant on one leg. Allow the opposite arm and leg to load across the body (as 

shown). Bound back to the original position. 

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19

TRAINING 

ViPR ONE-LEG MEDIAL REACH TO 

BALANCE 

Benefi ts: Develops strength in the hip 

and foot. 

Movement: Begin balancing on one 

leg and arm reach to the open side (as 

shown). Return to a standing position 

and hold. 

ViPR SHOVELLING DRILL 

Benefi ts: Increases rotational ability 

and strength. 


Movement: Begin with grip shown. 

Squat and allow the lead hand to 

cross the body (as shown). Generate 

movement from the hips and maintain 

movement in the trail foot as you rotate 

the pelvis to end position. 


ViPR LATERAL TILT WITH LATERAL 

SHUFFLE 

Benefi ts: Develops improved 

coordination and dynamic balance. 

Movement: Shuffl e to one side and 

allow the ViPR to tilt. Decelerate the 

ViPR tilt and shuffl e to the opposite side.

“835 NEW 

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DRIVES. 

ENOUGH SAID” 

What Are The Major Benefi ts Of Doing A CFM Campaign? 

Their really innovative marketing actually, which is what appealed to me. Very much guerrilla type marketing, 

which was very out of the box sort of stuff. It wasn’t your standardised marketing, which the area had 

been basically overdone with. So they come up with these great ideas, just things like chalk markings on the 

pathways, even to the different fl yers they put around the place and all that sort of stuff. Just really innovative. 

How Do CFM Differ From The Competition? 

We did a lot of research on marketing organisations and what we found with CFM is they deliver on what they 

say, so that’s why we went with CFM. 

How Did The CFM Staff Fit Into Your Gym? 

We did a lot of research on marketing organisations and the good thing about Creative Fitness Marketing is that 

they literally come to us fi rst up, see how we work and then they fi t into the process. Not so much the club 

turning around and fi tting into their needs, it’s that they come and fi t into our needs which is really helpful. 

Would You Work With CFM Again? 

Without a doubt. 

If anyone actually wanted to give me a call, I’d be more than happy to go through the steps with them and the 

reasons why we went through CFM with a fi ne toothcomb ourselves and have used CFM for our fourth 

campaign now. We’d use them again and again.


TRAINING 

FLAT BENCH PRESS: 

THE GOOD, THE BAD AND 

THE SOLUTION 

Ulrik Larsen 

�Among those who keep up 

with sports science research, 

the standard fl at bench press 

is fast becoming the black sheep of 

gym exercises – and for good reason: 

it is widely reported as being the most 

common cause of shoulder injuries 

in the gym. Yet despite the growing 

recognition of this risk, the exercise 

remains very popular with personal 

trainers and strength and conditioning 

coaches. It is time for a serious 

reappraisal. 

The fl at bench press is an extremely 

good way to grow a big chest 

(pectoralis major), hence its abiding 

popularity with members and clients. 

The same levels of pectoral growth 

cannot be achieved with standing 

cable presses or single arm dumbbell 

presses on fi tballs, even though 

biomechanically they are profoundly 

safer, as they spread the load across 

numerous body parts. So, rather 

than try to outlaw an exercise that is 

likely to remain extremely popular, it 

makes sense to learn how to overcome 

its dangers with some intelligent 

modifi cation. 

POOR BIOMECHANICS FROM THE 

BENCH = POOR RESULTS + PAIN 

The high levels of injury associated 

with the fl at bench press are primarily 


An Australian Sports Physiotherapist specialising in sports injury management, Ulrik has decades of experience 

working with personal trainers and their clients, including elite athletes and their coaches. His passion for giving fi tness 

professionals competence to manage clients with injuries led him to develop the Rehab Trainer course which is now 

delivered internationally through his network of similarly-minded physiotherapists. For more information visit 

www.rehabtrainer.com.au or call 0423 861 342. 

caused by the bench itself, and its eff ect 

on the movement of the shoulder joint. 

It is not uncommon to fi nd that a client 

will experience shoulder pain when 

performing the fl at bench press, but 

none if they are doing normal prone 

push-ups. This is because the eff ect of 

most benches is to severely restrict the 

movement of the scapula (also called 

the socket or the shoulder blade), 

thereby artifi cially exaggerating the 

movement of the glenohumeral (ball 

and socket) joint. 

Alongside pain, muscular 

development will be inhibited and 

distorted. Pectoralis minor will begin 

to dominate the press movement over 

pectoralis major, preventing the chest 

from developing as it should. The 

excessive glenohumeral movement 

(sometimes termed ‘lurching’) will 

ensure that the pectoralis major does 

not have a strong base from which to 

operate, again preventing its normal 

development. Instead the shoulders 

become rounded, and the anterior

deltoids and triceps sometimes become over-developed in 

relation to pectoralis major. 

Personal trainers, therapists and strength coaches should 

know how to activate or enhance the protraction and 

retraction movements of the scapula in order to prevent 

rotator cuff overload and shoulder pain. Good push-pull 

biomechanics require synergistic movement of the scapula 

with the humerus. This notion is at odds with the school 

of thought which emphasises ‘locking back’ the scapula 

at all times as a sign of good scapular control. While there 

may be an argument for ‘locking back’ early in the training 

regime of a client with very poor muscular development and 

body awareness, research and anecdotal evidence strongly 

suggests that the scapulae should not be locked if one wants 

to protect the fragile structures of the glenohumeral joint and 

develop the muscles of the shoulder optimally. Rather, the 

scapula must move synergistically with the arm, so the rotator 

cuff is not over-worked. As soon as the client grows in their 

awareness, the trainer should teach them how to move the 

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shoulder and the arm together in order to prevent injury. This 

is easily done with cable push machines, single arm dumbbell 

chest press or even the simple push-up. 

It is my contention that the majority of rotator cuff 

problems that develop in the gym are due to poor scapular 

movement during push-pull exercise rather than because of 

a rotator cuff weakness. Standard ‘turn-out, turn-in’ exercises 

for the rotator cuff are of no real and immediate help for most 

of these situations, as the client will simply return to their 

poor technique and continue to overload the cuff tendon. 

TWO SIMPLE SOLUTIONS 

The following two approaches will allow you to start the 

process of correcting bad mechanics and enforcing good 

movement patterns without the need to ban the bench press 

from the client’s exercise repertoire. The fi rst physically alters 

the bench to give the client a chance to use their scapula; the 

second gives movement feedback to challenge the client to 

isolate and activate key muscles. 

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TRAINING 

© SERG Holdings, LLC & FFP 


23

TRAINING 

FLAT BENCH PRESS: THE GOOD, THE BAD AND THE SOLUTION 

1. IMPROVE SCAPULA 

RETRACTION-PROTRACTION WITH 

THE SIMPLE POOL NOODLE 

The client lies supine on the bench, 

with the noodle placed longitudinally 

under the length of the spine (including 

the head and pelvis). Get the client to 

perform a set or two using only the bar 

to get used to the sensation. Gradually 

add weight, taking care to not allow the 

bar to fall sideways – it will feel quite 

unstable. 

During this simple modifi cation 

of the bench press, the scapulae will 

be able to protract and retract, which 

you should encourage by using cues 

such as ‘Open your chest’ while the 

elbow travels beneath the level of the 

bench. As the scapulae retract to their 

limit, the elbows should not descend 

any further, thus preventing even the 

slightest ‘lurching’. 

This should not be a temporary 

measure to ‘retrain’ patho-mechanics 

after which the client simply returns to 

the standard bench press: they should 

continue to perform the exercise with 

this modifi cation, as the bench will 

always create a problem. 

The noodle 

This is a long cylindrical foam fl oat, 

widely used in aqua fi tness classes. 

You will need one that is 100mm 

or less in diameter and ideally has 

some ‘give’ in it. A half-circular foam 

roller will also work, but a full one 

is too high. The noodle needs to 

run the length of the client’s spine, 

so that head to pelvis can lie on it 

during the exercise. If the noodle sits 

too high off the bench, it makes it 

too unstable to perform the exercise 

safely; if it is too soft (e.g., a hollowcore 

pool noodle) it will not act as a 

stimulus to change the movement of 

the scapula. 


2. IMPROVE GLENOHUMERAL STABILITY WITH RUBBER TUBING (ISO- 

INTEGRATION TECHNIQUE) 

The purpose of this technique is to activate (isolate and integrate together, hence 

‘Iso-Integrate’) the subscapularis and serratus anterior muscles in order to improve 

the internal biomechanics of the shoulder during the movement. 

Set up the client to perform the bench press (with the pool noodle as well), 

using a low weight on the bar. Ask the client to hold on to each end of the tubing 

at the loop handles, or alternatively fi x the ends of the tubing to the ends of the bar 

outside the weight plates. Position yourself at the head-end of the bench, holding 

the middle of the tubing with tension. 

Rubber tubing set up for L arm enhanced gleno-humeral stability. 

As the client performs their bench press, gradually increase the pulling force on 

the tubing, creating additional ‘torque’ (rotary force) around the shoulder. Be careful 

not to pull the client’s line of push out of alignment (the forearms should remain 

vertical). It should be easy for the client to resist the force and continue their bench 

press. The more muscular the client, the more rotary torque is required to overcome 

any muscular imbalance, and the harder you need to apply tension. It is usually 

advisable to use red coloured tubing initially. 

This activation mechanism is extremely eff ective at removing pain and creating a 

new sense of stability in clients who experience shoulder pain when pressing. Many 

people feel more safe and strong in the shoulder when it is under load, and many 

will achieve the pectoralis major gains that they strive for.

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TRAINING 

FLAT BENCH PRESS: THE GOOD, THE BAD AND THE SOLUTION 

Rubber tubing 

Acquire some low-resistance therapeutic rubber tubing. Be 

sure to use the round hollow core tubing; stretchy elastic 

bands sheets are not suitable for this purpose). Make a 

loop at either end for the client to hold onto. 

Every trainer has clients who suff er shoulder pain, so it is a 

small but worthwhile investment to get some simple tubing 

and a pool noodle in an eff ort to minimise this. Start carefully 

to avoid injury, and progress slowly to ensure improved 

proprioception and movement. 

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REFERENCES 

‘Recruitment Patterns of the Scapular Rotator Muscles 

in Freestyle Swimmers with Subacromial Impingement’, 

D Wadsworth and J Bullock-Saxton, University of 

Queensland, Australia 

‘Dynamic EMG Analysis of the shoulder muscles during 

rotational and scapular strengthening exercises’, Post M, 

Morrey BG, Hawkins RS (eds) Surgery of the Shoulder, St 

Louis CV Mosby; 1990 

‘Intramuscular EMG of the subscapularis’, MP Kapada, A 

Cole, ME Wotten, P McCan, M Reid, G Mulford, E April, L 

Bigliani; Orthopaedic Engineering and Research Center, 

Helen Hayes Hosp, New York, USA 

‘Subscapularis muscle activity during selected 

rehabilitation exercises’ Decker MJ, Tokish JM, Ellis 

HB, Torry MR, Hawkins RJ; Steadman-Hawkins Sports 

Medicine Foundation, Colorado, USA 

‘Functional Stability of the Glenohumeral Joint’, Sally Hess; 

Dept of Physiotherapy, University of Queensland, Australia 

‘Relative Balance of Serratus Anterior and Upper Trapezius 

Muscle activity During Push-up Exercises’; Ludewig 

PM, Hoff MS, Osowski EE, Meschke SA, Rundquist PJ; 

Program of Physical Therapy, Uni of Minnesota, USA 

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YOGA 

FOR SPORTS CONDITIONING 

Kathy Popplewell 

�Yoga can make a great 

addition to almost every 

client’s fi tness timetable, 

whether they are professional athletes, 

sports enthusiasts or a working mum or 

dad who wants to improve their overall 

health and fi tness. 

In the fi eld of sports conditioning, 

yoga not only helps to balance 

strength, fl exibility and stability, it can 

also be used as a form of cross training 

to improve athletic performance and as 

a self maintenance tool to reduce risk of 

injury and burnout. 

The benefi ts of using yoga for 

sports conditioning include developing 

body awareness, lengthening tight 

muscles, balancing muscle strength and 

developing a calm and focused mind. 

In addition to clients and members 

attending dedicated classes, you could 

introduce yoga sequences as a warm 

up, recovery or cool down within your 

training sessions. As you explore the 

options, you will discover that yoga is a 

fantastic sports conditioning tool and 

a great athletic workout within itself. 

With the many benefi ts of yoga now 

becoming widely recognised, many 

professional athletes and sporting 

teams are including it as an essential 

part of their training regime. 

A lover of life, free spirit and mind body specialist, Kathy is passionate about helping people to live, love and laugh – 

naturally! She is currently sharing her love of yoga, laughter, dance and personal development by facilitating programs 

across Australia. Kathy is the founder of Tribal FyouSION and Vibrance, a business which helps people to transform 

stress into wellbeing naturally. To fi nd out more visit www.vibrance.com.au or call 0405 147154. 

Standing yoga poses are great for 

both beginners and athletes as they 

use most of the major muscle groups 

and help participants develop a deeper 

sense of body awareness and control. 

When working with new 

participants, remember to keep it 

simple. Instead of trying to instruct 

complicated postures that participants 

cannot perform and could get 

frustrated with, use basic postures (and 

include options for easy and advanced 

variations if appropriate), adding 

challenge by fl owing the poses one 

after the other. 

To get started, try the following 

sequence with your group class or 

sports conditioning clients, paying 

attention to the breathing during the 

movements. 

MOUNTAIN 

Start standing with the feet hip-width 

apart and feet parallel, imagine you 

are standing on a set of train tracks 

(encourage participants to measure the 

hip width from hip bones not hip fl esh). 

Stand tall, shoulders back and broad, 

breastbone lifted and tummy long and 

hollow (photo 1). As you inhale, fl oat 

the arms overhead and balance on your 

toes (photo 2). 


MIND BODY 

1 

2 

27

MIND BODY 

YOGA FOR SPORTS CONDITIONING 

CHAIR 

As you exhale bend the knees, stick your bottom back and tilt 

the upper body forward, bringing your hands together in front 

of your chest (photo 3). 

BABY BACKWARD BEND 

Inhale as you push down through the soles of your feet as you 

stretch your whole body up and slightly back, keeping your 

hips centre and the weight even over both feet. Exhale as you 

return the hands to centre (photo 4). 

SUMO SQUAT 

Step or jump the feet apart and turn the big toes out to 45 

degrees. As you exhale bend your knees until the ankles are 

directly under your knees. Open the pelvis while working the 

knees back, tucking the bottom under and lengthening through 

the top of your head with the shoulders broad. Breathe (photo 5). 


3 

6 

STANDING PYRAMID 

As you inhale sweep the arms out to the sides and overhead, 

lengthen both legs and stretch tall through the whole body. 

Balance on your toes to add more challenge (photo 6). 

FORWARD BENDING BALANCE 

Turn your big toes in, hand to hips and keeping the chest 

open. Exhale as you bend forward from your hip bones to half 

way, lengthening out through the top of your head. Inhale as 

you come back up (photo 7). 

TRIANGLE POSE 

Turn the left foot out to 90 degrees and the right foot in 

slightly. Grip the leg muscles into the bones and reach the 

arms out at shoulder height. Inhale, reach to the left side and 

as you exhale take the left hand to the left leg, right arm up to 

the sky. Inhale as you come back up (photo 8). 

4 

7 

5 

8

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15 

CEC 

POINTS

MIND BODY 

YOGA FOR SPORTS CONDITIONING 

WARRIOR II 

Take the feet a little wider apart, and as you exhale bend the 

left knee, keeping the ankle directly under the knee. Allow the 

arms to continue to stretch out at shoulder height, but relax 

the shoulders away from the ears (photo 9). 

SUN WARRIOR 

Inhale, fl ip the left palm and reach for the sky, exhale as you 

sink deeper into your lunge, working to keep even weight on 

both feet (photo 10). 

CRESCENT LUNGE 

Return the arms to centre and exhale as you pivot onto the 

ball of the right foot, turning your hips to the left and taking 

the hands to the hips. To add more challenge as you inhale, 

bring the palms together and reach the arms overhead, 


9 

12 

stretching all the way up through the upper body, and back 

through the lower body (photo 11). 

PLANK 

Exhale, sweeping the arms out to the sides and down to the 

fl oor on either side of the front foot. Inhale as you step the left 

foot back, placing the feet hip-width apart (photo 12). 

DOWNWARD DOG 

As you exhale, lift the hips high to the sky and bend the knees 

slightly as you lengthen the spine and relax the head. Walk or 

jump the feet up to your hands and roll up through the spine 

back to standing. Repeat on other side (photo 13). 

To watch this sequence in action and get a free video 

tutorial visit www.vibrance.com.au/fi tnessnetwork 

10 

13 

11


MIND BODY 

THE FITNESS 

THINKER 

Jeremy Chance 

32 NETWORK WITNER 2010 www.fitnessnetwork.com.au 

Jeremy has studied and practiced the Alexander Technique since 1969. An international presenter, he runs a successful 

teacher training program from two campuses in Japan. With BodyChance, Jeremy brings the proven science behind 

the Alexander Technique’s discoveries to today’s health and fi tness professional. He has featured in the Sydney Morning 

Herald, Woman’s Weekly and on ABC television. For more information call 1300 305 737 or visit www.bodychance.com 

�Have you ever considered that how you think about 

fi tness training is as equally important as what you 

are actually doing? 

By how, I mean the quality of your human consciousness 

– which involves your intent, your focus, what you are in 

contact with, what you know about it and the feelings that 

you experience while training. The originator of the Alexander 

Technique, F Matthias Alexander, was a pioneer in this subject 

of mind body connection. Through understanding his 

ideas, an extraordinary additional layer of fi tness training is 

available. 

Firstly, understand this: the quality of your consciousness 

while training is a key factor that will determine whether or 

not you have an injury-free outcome when training. This is not 

the mumbo jumbo of pop psychology – it all revolves around 

the physiological concept of ‘recruitment’. 

Every individual voluntary muscle is comprised of a 

diff erent ratio of white, fatiguable fast-twitching type IIx or 

IIb muscle fi bres (using anaerobic glycolytic respiration) and 

red, non-fatiguable, slow-twitching type I muscle fi bres (using 

aerobic oxidative respiration). What is not as well understood 

are two key operational outcomes from this multi-layered 

structure of muscle fi bres: 

1. RECRUITMENT 

The quality of our intention is the prompt our nervous system 

uses to decide the recruitment mix of these two kinds of 

fi bres within each and every muscle. 

2. CONVERSION 

We have another kind of white, fatiguable fast-twitching (type 

IIa) fi bre which, under two simultaneous conditions (active 

and stretched muscular activity) will be genetically triggered 

to morph into a red, non-fatiguable, slow-twitching (type I) 

muscle fi bre – and it is also the quality of our behaviour that 

decides when this conversion will occur, and whether it will 

persist. 

RECRUITMENT AND CONVERSION 

When we require great strength, speed or power for short 

durations of time, our system will recruit the fatiguable white 

muscle fi bres. Because of their method of respiration, they 

are able to deliver us a burst of power over a short period of 

time. They are also wired into the ‘motor command’ system 

of movement, an intention-driven mechanism in the human 

brain designed to deliver us power over a short period of 

time, but with an unusual quality of then ‘faking’ a perception 

so that we cease the behaviour that initially prompted our 

demand. An example is the phenomenon of carrying a heavy 

bag. Initially it feels easy enough, but over time it appears 

to get heavier. Of course, it doesn’t get heavier, but our 

perception is that it has, so eventually we stop carrying it. 

On the other hand, a need for long-term sustained support 

will prompt our nervous system to recruit the non-fatiguable 

red muscle fi bres. This may be postural, such as sitting 

upright at the computer for hours, but it could also be active, 

such as long distance running. We can then easily carry on 

the behaviour for long periods of time without fatigue. The

deep intrinsic muscles of our spine, for 

example, ‘should’ be predominantly 

comprised of these non-fatiguable 

fi bres. I say ‘should’ because it is often 

the case that the necessary conversions 

of white fi bres to red fi bres have not 

occurred within these muscle groups 

for reasons too complex to explain here. 

In these cases, people fi nd it almost 

impossible to sustain long periods of 

upright sitting. 

Comprehending these basics of 

muscle fi bre recruitment enables us to 

understand how human consciousness 

infl uences the quality of our movement. 

By thinking forcefully about your 

fi tness training regime, you will cue 

your nervous system to recruit the 

fatiguable, white muscle fi bres. How 

benefi cial – or detrimental – this may 

be is dependent on what you are 

attempting to achieve. 

A popularised concept in fi tness 

training is that of ‘core muscles’. This 

refers to the more deeply-situated 

intrinsic musculature of our locomotive 

system that functions to maintain 

the stability of our structure while 

we are stationary or in movement. 

Complimentary to these intrinsic 

muscles is the more superfi ciallysituated 

extrinsic musculature that 

functions to move our limbs or torso 

according to our wish at the time. 

The composition of red and white 

muscle fi bres within intrinsic and 

extrinsic muscles should be weighted 

towards the function of each, with the 

larger, more powerful muscles in our 

body recruiting greater amounts of the 

fatiguable white muscle fi bres, and the 

core muscles heavily recruiting with 

the non-fatiguable, red muscle fi bres 

(whether these fi bres are available in 

suffi cient numbers for recruitment is 

an outcome of the conversion process 

mentioned in point 2 earlier, the subject 

of another article). 

Put your arms in the air 

Try this experiment. Get a stop watch or clock with an alarm or a second hand that 

you can easily see. Set it for one minute. Now, hold up your arms for 60 seconds 

(or 30 seconds if that is too long). You will repeat this exercise two times. 

FIRST TIME 

Raise both arms, and take the attitude that it is an easy thing to do. Remember 

your arms are part of the whole support system of your body, and be aware of 

the space around you, with your arms resting in this space. Trust that every part 

of you is involved in giving support to the arms, so you can ‘let them be’ while 

you take in information from everything that surrounds you. 

When your timer goes off, put your arms down, noting how they felt and how 

long it felt you had them in the air. 

SECOND TIME 

After resting, repeat the arm-raising movement, change your attitude and start 

thinking about how diffi cult it is to hold your arms up. Focus narrowly into only 

your arms. Forget about the room, your body – just think of your arms and the 

muscles that must work hard to keep your arms in that position. Keep thinking 

‘I have to make an effort to hold my arms up, I have to keep telling them not to 

drop down’. 

When your timer goes off, put your arms down, noting how they felt and how 

long it felt you had them in the air. 

The fi rst time was probably much easier than the second time, because your 

attitude caused the non-fatiguable red fi bres to come into play. The second time, 

your attitude caused the fatiguable white fi bres to come into play. Remember: 

every muscle has both kinds of fi bres, but the more our attitude changes, 

the more we start developing the red non-fatiguable fi bres to give support to 

everything we do. 

FITNESS TRAINING THINKING 

Bearing in mind the above experiment, consider what happens when I start 

demanding that my core muscles give me stability – when my attitude towards 

developing my core muscles is that I must put a lot of eff ort into it; a number of 

harmful things occur. 

Firstly, there is confusion for my nervous system. Support is not a function of 

direct motor command, but when we think this way, motor command is the system 

we are using, so we are already confusing the design of our system in thinking this 

way, building up harmful tendencies which paradoxically lead to the atrophy of our 

core muscles. 

Secondly, once we stop thinking in this forceful way – which our motor 

command is encouraging us to do against the very wish of our own training – the 

core muscles stop supporting us in the way we want them to, because we actually 

trained them to behave this way. The result is the opposite of our initial training 

intention. As long as we keep up the eff ort, there is no problem. However, once 


MIND BODY 

33

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MIND BODY THE FITNESS THINKER 

we stop we can experience dramatic 

levels of atrophy of the core muscles 

(intrinsics), which further prompts the 

extrinsic musculature to take over the 

function of our core muscles. 

Thirdly, this way of ‘eff orting’ 

ourselves also disengages one of the 

critical conditions necessary for the 

conversion of white muscle fi bres to 

red muscle fi bres: the need for stretch. 

We have contraction, but we do not 

have stretch. So type IIa fi bres continue 

to be genetically programmed to 

remain as the fatiguable type IIa fi bres; 

not a good thing for ‘core support’. 

Fourthly, this in turn becomes a 

source of injury. A lack of appropriate 

tension, rather than excessive tension 

in our core muscles, is often the source 

of injury. So when the larger, grosser 

(extrinsic) musculature begins pulling 

us around, we no longer have the 

protective intrinsic holding to ensure 


appropriate coordinated behaviour. 

Fifthly, this creates another 

experiential challenge. When our 

extrinsic muscles begin to habituate 

themselves to carrying on the work 

of an atrophied core system, it leads 

to gross and excessive pressures at 

inappropriate joints, guaranteeing wear 

and tear issues beyond the normal 

demands of our locomotive system. 

Finally, the inappropriate distribution 

of our muscular workload leads to 

a feeling of disconnectedness. We 

feel isolated points of soreness and 

pressure, and lack a sense of holistic 

connection and the sense of wellbeing 

which accompanies it. 

HOW TO BE A FITNESS THINKER 

The increasing occurrence of back pain 

and injury resulting from a zealous 

application of ‘making’ the core muscles 

work more is a telling indicator that

something is not working in the way we 

imagine it is – and the science is there 

to explain why. We are developing a 

mindset that promotes rigidity, telling 

our core muscles in a conscious and 

deliberate way to work harder, despite 

the fact that this goes against the 

neurological design of our nervous 

system. 

There is a defi nite need for core 

muscle support and stability in our 

movements, but the methodology that 

is currently accepted as appropriate to 

achieve this aim is debatable. So, if not 

that way, then how? 

To understand how is to experience 

F Matthias Alexander’s discovery that 

head movements integrate vertebral 

coordination. This simple concept 

gives us a means to coordinate core 

muscle activity with the demands of 

bigger movements. Even if we try to 

impose our own idea on the actions 

of our core muscles, it won’t work in 

the way we want it to. Instead, we 

need to integrate our coordination 

by including a holistic perception 

of movement, involving the head’s 

primacy as an integrating factor, and 

from there fl owing into the specifi cs 

of whatever exercise we are exploring. 

Put simply: head movements integrate 

vertebral coordination which, in 

turn, integrates speech and limb 

movements. 

This involves being with your whole 

self to encourage the integration of 

the specifi cs of our exercise with the 

unity of our locomotion. It is essential 

to unify these two sides of one whole 

in our intention/attention, and to do it 

in the order of our whole self in relation 

to the parts we are exercising, i.e.,from 

unity down to specifi city. The direct and 

eff ortful way of only thinking about the 

THE FITNESS THINKER 

MIND BODY 

specifi cs of an exercise, and pushing 

core muscles to rigidity without any 

awareness of how this is aff ecting the 

holistic integration of our locomotive 

self, is a sure way to generate soreness, 

pain and eventually injury. 

On the other hand, if we are aware 

of our holistic locomotive self, specifi c 

exercise training takes on a benefi cial 

new dimension due to the genetically 

triggered production of more nonfatigable 

red type I muscle fi bres which, 

in turn, generates increased stamina, 

strength and wellbeing. 

Alexander’s discovery was that this 

whole complex system is rendered 

simple by our integrating head/spinal 

coordination happening in a unifi ed 

fi eld of attention – a fi eld in which 

you see, hear, smell, taste and feel 

what you are doing. Put simply: we 

operate our intention/attention and 

our locomotive system integrates 

with that, including our core support. 

So, next time you are training a client 

or exercising yourself, try thinking of 

the body as a whole, directing your 

attention to your head, neck and spine 

while being aware and interested in 

how much or how little tension you 

may be generating. You may just 

discover a new gear in your exercise 

performance and wellbeing. 

Want to know more? 

Network is willing to publish more 

articles on this and other alternative 

health and wellbeing strategies if 

there is suffi cient member interest. 

Email Network’s editor at oliver. 

kitchingman@fi tnessnetwork.com.au 

to let us know your thoughts. 


35

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NUTRITION 

MAXIMISE 

NUTRITIONAL BENEFITS WITH THE 

COHESIVE FOOD STRATEGY 

Teresa Doherty 

Teresa is a nutrition expert with over 16 years’ experience in the health and fi tness industry. She has worked as a freelance nutritional therapist and 

fi tness instructor, as well as a college lecturer and assessor. She is also the founder of Green Apple Nutrition, offering solutions for a healthy diet 

and positive mental attitude (www.greenapplenutrition.co.uk) 

�Did you know that eating certain foods in 

combination can enhance their nutritional value? 

Foods and their nutrients work together as a cohesive 

dynamic team where they enhance or reduce another’s nutrients 

action. Some nutrients remain passive until another nutrient 

has made them active and some inhibit or promote absorption; 

along with this, there are probably hundreds of plant chemicals 

whose functions are yet to be discovered. Here are some of the 

ways you can achieve food synergy. 

Calcium is the most abundant mineral in the body: 

the contraction of muscles, release of neurotransmitters, 

regulation of heartbeat and clotting of blood all rely on 

adequate calcium absorption. Calcium interacts with a 

number of minerals, but it best functions in combination 

with magnesium – although an imbalance in one can aff ect 

absorption and metabolism of the other. 

Vitamin C from food has more value than from 

supplements – research has shown that ascorbic acid from 

natural citrus extract, containing biofl avonoids, proteins 

and carbohydrates, is more slowly absorbed and more 

bioavailable (able to reach the body’s circulation) than 

synthetic ascorbic acid from supplementation. The eff ects of 

grapefruit juice are complex and have been widely studied 

– it provides good levels of vitamin C and helps to protect 

against cardiovascular disease and cancers. 

Research has found it 

to be an inhibitor of the 

intestinal enzyme 

system P-450, which 

is responsible for 

the metabolism 

of many drugs. 

The coingestion 

of grapefruit juice 


with drugs such as diazepam, simvastatin and prednisolone 

increases their bioavailability and therefore their side eff ects. 

For this reason, grapefruit juice ingestion should be avoided 

with certain drugs. 

Iron is critical for human life. It plays a central role in 

the formation of the haemoglobin molecule in red blood 

cells, where it functions in oxygen and carbon dioxide 

transportation. Iron also functions in several key enzymes in 

energy production and metabolism. 

Dietary iron is available from two distinct forms: ‘haem’ 

iron, which is bound to haemoglobin and myoglobin in 

animal products (effi ciently absorbed) and ‘non-haem’ iron, 

which is found in plant food (poorly absorbed). It has been 

reported that the absorption of iron from rice was only one 

per cent and 1.3 per cent from spinach. It appears that the 

phytic acid in grains and the oxalic acid found in vegetables 

bind to the iron and reduce its absorption. 

Vitamin C has been shown to optimise absorption of 

dietary non-haem iron by keeping it in its ferrous condition. 

Research has shown that the iron of maize, rice or black beans, 

which is normally poorly absorbed, was used 

2 to 3.5 times better when vitamin-Crich 

caulifl ower was added to the 

meal. Further studies showed 

that adding 150g of papaya 

containing 66mg of vitamin 

C increased iron absorption 

fi ve-fold. The amino acid 

cysteine binds to the iron 

and infl uences absorption 

up to two-fold by carrying it 

across the intestinal membrane. 

Good sources of cysteine are onions, garlic, 

oats, wheatgerm, broccoli and Brussels sprouts.

Research has shown that the 

absorption of iron from plant food is 

enhanced threefold by the presence 

of 100g of fi sh in the diet and twofold 

by the presence of 50g of meat. Tea 

and coff ee contain plant polyphenols 

that bind to iron and inhibit non-haem 

iron absorption, with tea having the 

stronger eff ect. The eff ect is reduced if 

the beverage is taken well away from 

mealtime. 

• A cup of tea reduces iron absorption 

by 75 to 80 per cent. 

• A cup of coff ee reduces iron 

absorption by 60 per cent. 

Vitamin E food sources provide 

the diff erent forms of this fat-soluble 

vitamin. A defi ciency in fat from a 

very low-fat diet or fat malabsorption 

syndromes, such as coeliac and Crohn’s 

disease, can lead to vitamin E defi ciency. 

In supplement form, natural vitamin 

E containing mixed tocopherols, 

including the tocotrienols, off ers 

the greatest health benefi ts. Studies 

have also shown that natural vitamin 

E supplements are better absorbed 

than synthetic varieties. Vitamin E 

supplements should be taken with food 

to improve availability. 

Vitamin E interacts extensively 

with the other antioxidant nutrients, 

especially vitamin C and selenium. 

Selenium has been shown to be an 

essential trace mineral in maintenance 

of the pancreas and for the formation 

of pancreatic enzymes and thereby 

improves the uptake of vitamin E, 

whereas vitamin C assists in the 

regeneration and recycling of vitamin E. 

Eating a breakfast combining porridge 

oats for its selenium with fl axseed or 

NUTRITION 

almonds and a handful of berries will 

ensure good bioavailability of vitamin E. 

There isn’t one single food that will 

provide us with all of our nutritional 

requirements and there isn’t one food 

that will prevent disease. However, by 

consuming a diet that provides good 

levels of vegetables, fruit, wholegrains, 

essential fats, fi bre and lean sources 

of protein, you can achieve a good 

nutritional status. 

By understanding how to mix 

certain foods together and ensuring 

the diet is varied and well balanced, 

optimal health can be achieved and 

retained. 

Food synergy 

• Tuna combined with a green 

salad of broccoli, watercress and 

asparagus gives good levels of 

calcium, magnesium, potassium, 

essential fatty acids and inulin 

• Cook chick peas with tomatoes, 

spinach, garlic and onions for 

improved iron absorption 

• Wheatgerm, fl axseed, almond and 

almond oil, soya bean oil, rapeseed 

oil, borage seeds and avocados are 

all natural sources of vitamin E. 


39 

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TURNING THE TIDE 

OBESITY PREVENTION AUSTRALIA 

Levi Walz, BHSc 

�Fitness facility owners and 

managers are at the frontline 

in the ongoing battle against 

obesity and overweight. A large 

proportion of members will have joined 

your facility with the aim of losing 

weight, and with the right environment 

and support, many of them will do so. 

However, despite the increase in gym 

memberships over the past decade 

and improved awareness about health 

nutrition, the media continues to report 

alarming – and growing – obesity 

statistics. So, what can be done to turn 

the tide of obesity? 

At some point you have probably 

found yourself wondering how, or if, it is 

even possible to: 

• reverse Australia’s rapidly rising 

obesity rate 

• stop the development of chronic 

metabolic disease that is crippling 

our nation and choking our health 

care system and hospitals 

• reduce the availability of 

nutritionally defi cient, highly 

processed foods 

• protect our children from all of the 

above while providing them with the 

skills, habits and support required to 

grow up healthy? 

BARRIERS TO SUCCESS 

In order to make progress towards 

achieving any of these goals, we need 

to ask a few pertinent questions. Is it 

possible for parents who are currently 

failing in their own eff orts to stay 

healthy and maintain their weight to 

stop the trend, and raise fi t and healthy 

children without help? With budget 

restraints, a health care system that is 


Levi is the CEO of Obesity Prevention Australia and has been a qualifi ed personal trainer since 2001. He is a founding 

director of FITKIDS Australia and is also a nutritionist, naturopath, and trainer and assessor. 

already overburdened and an ageing 

and increasingly ill population, will the 

government be able to fund a solution? 

Will school education departments 

include nutrition education within their 

curriculum when literacy and numeracy 

levels are sliding, and teacher’s 

schedules are already full? 

SOLUTIONS 

Prevention or cure, proactive or reactive 

– which approach will provide long 

term change? There appears to be a 

plethora of potential solutions, but are 

any worthwhile? 

REACTIVE 

• Subsidised gastric banding for 

anyone with a BMI over 35 (don’t 

laugh – this suggestion has been put 

forward). 

• More hospitals, doctors, cheaper 

medication and more surgery. 

• Crossing our fi ngers and hoping a 

new super pill will be developed 

that will allow us to continue leading 

unhealthy lifestyles without negative 

consequences. 

PROACTIVE 

• More government funding focused 

on prevention and education 

programs. 

• Awareness campaigns and 

community education. 

• Subsidised gym memberships, 

fi tness sessions and tax deductions 

for all health purchases. 

• Stronger laws and restrictions on 

the foods/drinks that can be sold to 

minors. 

If current trends continue, it is 

estimated that 80 per cent of all 

Australian adults will be overweight 

or obese by 2020. This is a potential

statistic that everyone within the allied 

health and fi tness industries must fi ght 

together. The proactive, preventative 

approach is surely the only one capable 

of making long term health changes 

and reversing the current obesity rate. 

INTRODUCING OBESITY 

PREVENTION AUSTRALIA 

Obesity Prevention Australia (OPA) Inc 

is a non-profi t organisation committed 

to reversing the obesity and inactivity 

epidemic that is debilitating our 

nation. OPA believes that Education 

+ Implementation + Awareness = 

Empowerment. The more a person 

knows, the more they act upon that 

knowledge – and the more they refl ect 

upon the results of their actions, the 

more empowered they become. 

Although many industries are 

making gestures to improve the health 

of Australians, it seems as though these 

aren’t having much eff ect. Funding is 

needed to create change, but there is 

simply not enough funding available 

for the government to implement the 

necessary wide scale preventative 

initiatives required for real change. For 

this reason, Obesity Prevention Australia 

has committed to raising the funding 

required to implement programs that 

educate and empower all Australians. 

OBESITY PREVENTION WEEK 

Starting in October 2011, Obesity 

Prevention Week will involve schools, 

corporate business, government, 

health professionals, councils, sports 

clubs and, most importantly, the entire 

Australian public. 

Plans include: 

• Gyms off ering free entry for the 

week and running other promotions. 

• Personal trainers off ering free or 

discounted sessions. 

• Schools across the nation 

participating and raising money 

for the cause while getting their 

students active and eating healthily. 

• A nationwide two-month weight loss 

challenge (October to December) 

where participants will ‘donate their 

fat’ to charity in an attempt to raise 

money for healthy lifestyle awareness 

programs. As they lose weight they 

start to create healthy habits. 


• Food suppliers such as Woolworths, 

Coles, IGA and local fruit markets 

raising money within their stores, 

promoting the healthy lifestyle 

message and removing highly 

processed foods from their sales 

counters for the week. 

• Federal, state and local governments 

helping to provide support and/or 

funding. 

• Sports clubs making a push for new 

members and running ‘come try’ 

days within the week. 

• Corporate Australia helping to 

raise funds for Obesity Prevention 

Australia programs or providing 

support and involvement 

throughout the week. 

Imagine, during this week, that not 

one Australian could do their shopping, 

meet with their friends, turn on the 

television or send their children to 

school without: 

• becoming immersed in the healthy 

lifestyle message 

• feeling compelled to get active and 

improve their diet 

• being off ered no-cost solutions that 

promote long term lifestyle change 

rather than quick fi xes 

• being able to get involved easily 

• increasing their knowledge and 

awareness of healthy lifestyle 

actions. 

GETTING INVOLVED 

In addition to the positivity that 

comes with helping to provide a 

service and using your expertise 

to change the future health of our 

country, fi tness facilities can capitalise 

on the opportunity presented by 

Obesity Prevention Week to sign up 

new members. Meanwhile, personal 

trainers can also take advantage of the 

heightened awareness to recruit new 

clients, and generate new leads from 

people searching for their services. 

It is over a year away, but if you 

are interested in becoming involved 

in Obesity Prevention Week, visit 

www.obesityprevention.com.au and 

become a supporter, or visit the Obesity 

Prevention Week section and register 

your services for the event. OPA will 

then contact you with more information 

about becoming involved. 


41 

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TRAINING 

THE TRUTH ABOUT 

OLYMPIC LIFTING 

�Elite athletes have used 

Olympic-style lifts and their 

variations such as power 

cleans, hang cleans and power snatches 

for strength training for many years. 

By being incorporated into a regular 

training program, however, this style 

of lifting off ers numerous benefi ts for 

clients of all ages and abilities and with 

varying training goals. 

Olympic-style lifts have enormous 

potential for myriad clients, whether 

the desired outcome is power, strength, 

hypertrophy or fat loss. 

Olympic lifts have been criticised 

by some trainers and coaches who 

doubt that these advanced strength 

training methodologies have any 

direct correlation to improved physical 

performance. However, I strongly 

believe that such lifts are extremely 

valuable, and that ignoring them 

potentially limits one’s training 

potential and outcomes. 

Olympic lifts and their variations 

off er the following benefi ts: 

• They are performed standing. 

• They are whole body compound 

movements. 

Deadlift start position 

• They replicate movement patterns 

crucial to movement, performance 

and sport. 

• They have high levels of motor-unit 

recruitment. 

• They increase range of movement 

and improve posture. 

PERFORMED STANDING 

This is important for a number of 

reasons; mostly because the majority 

of sports and everyday activities are 

performed in standing. Standing and 

dynamic movements require you 

to stabilise the spine and to either 

produce or receive force. Training while 

standing also develops proprioception 

and spatial awareness – benefi cial 

for teaching the body to support and 

stabilise itself. In all standing sports 

and activity, force is generated from 

the fl oor and is transferred to the lower 

limbs and up through the kinetic chain. 

WHOLE BODY COMPOUND 

MOVEMENTS 

Olympic lifts are whole body 

compound movements, which are 

vital to quality athletic performance. 

Performing compound movements is 

extremely important for athletes who 

Deadlift midpoint 

have team training, skills practice, speed 

work and conditioning with limited 

time for strength training. Olympic lifts 

and variations can be considered ‘best 

value for money’ exercises because they 

can achieve notable results and don’t 

require lengthy sessions in the gym. 

For example, performing a power clean 

develops leg, hip, back and shoulder 

strength while also developing core and 

torso stability and strength. During the 

catch and recovery phases, the ability 

to absorb load is trained, so too are the 

stabilising muscles around the spine, 

shoulder joint, legs, hips and back. 

REPLICATE MOVEMENT 

PATTERNS VITAL TO MOVEMENT, 

PERFORMANCE AND SPORT 

Olympic lifts replicate natural 

movement patterns of running, 

jumping, throwing, punching and 

tackling. The main pattern that is 

trained in Olympic lifting and replicated 

in other sports is the phenomenon of 

‘triple extension’. Triple extension is 

defi ned as the simultaneous extension 

of the ankle, knee and hip that 

occurs when performing lower body 

movements like running, jumping and 

hopping. In addition to triple extension, 

Deadlift fi nish position 

43

TRAINING 

Isometric back strength 

THE TRUTH ABOUT OLYMPIC LIFTING 

during Olympic lifts force is translated into the fl oor, through 

the torso and limbs. This helps develop a strong and stable 

torso. 

Most sports require the ability to absorb load, i.e., when 

catching, being tackled or being hit. Eccentric deceleration 

is vital for both absorbing load and for tapping into the 

elastic potential of muscle. The ability to absorb load and 

to eccentrically decelerate forces are trained in the catch 

and receiving positions of the Olympic lifts and their power 

variations. 

HIGH LEVELS OF MOTOR RECRUITMENT 

Speed is a key requirement for the majority of sports. 

Neuromuscular recruitment, the ability to recruit and 

contract as many motor units as possible, is crucial for the 

development of speed. Olympic-style lifts are fantastic 

speed developers because training explosively with fast 

movements will make you faster. Power cleans, for example, 

will develop speed, strength and power if performed quickly 

and explosively. 

INCREASE RANGE OF MOVEMENT AND IMPROVE 

POSTURE 

As trainers, we know the benefi ts of working through optimal 

range of movement and the importance of posture and 

how these two factors relate to athletic performance. When 

range of movement is limited and posture is poor, muscles 

are not able to fi re correctly, meaning that performance is 

limited and the chance of injury is greatly increased. Olympic 

lifts and their variations have the ability to both increase 

range of movement across the body and improve posture. 

The hip range of movement is greatly improved; just picture 

the bottom position of the clean or the snatch. Stability and 

range is greatly developed across the shoulder joint, and 

the thoracic spine is greatly strengthened. In fact, all the 

‘postural’ muscles, which support the spine and the pelvis, are 

developed with Olympic lifts. 

With these benefi ts of using Olympic-style lifting and its 

variations, it is surprising that these exercises are not more 

common among personal trainers. The deadlift from the fl oor, 


in particular, is extremely benefi cial, especially for improved 

athletic performance and in the rehabilitation of back injuries. 

So why do many trainers refrain from using exercises such as 

deadlifts, clean pulls and clean variations in their training? 

There are three main factors that often deter trainers from 

using these advanced lifts: 

• safety 

• sequencing, progressions and regressions are not 

understood 

• limited exposure to these lifts. 

SAFETY 

Many trainers believe that Olympic lifts are unsafe. At the 

Performance Training Institute we have developed, and 

now teach, the following fi ve prerequisites for trainers 

to understand and develop the confi dence to use these 

extremely benefi cial exercises with suitable clients. 

CHECKLIST FOR OLYMPIC-STYLE LIFTING 

Prior to conducting a program involving advanced strength 

training, the following screening process should be 

undertaken to ensure that the participant is ready to begin. 

1. Single-leg squat 

Participants should be effi cient in performing 10 single-leg 

squats, maintaining proper alignment through the ankle, hips 

and knees. 

2. Thoracic extension 

With arms overhead, the participant should be able to reverse 

their thoracic curve. This is particularly important in any 

overhead lift. 

3. Deadlift 

The participant should be able to maintain optimal technique 

throughout the deadlift movement, also maintaining proper 

postural alignment. 

4. Isometric back strength test 

Have the subject lie prone over a fi tball, arms outstretched 

holding onto a fi xed object. The subject’s legs should then 

be raised into a position that places them parallel to the fl oor. 

The participant needs to be able to hold this position for at 

Hang clean + power clean catch

Front squat start 

THE TRUTH ABOUT OLYMPIC LIFTING 

least two minutes, but ideally between 

three to four minutes. 

5. Training age 

Only participants who have been 

training for at least six months 

should begin a training program that 

incorporates Olympic lifts. 

If a client cannot successfully perform 

all of the above steps, they need to work 

on and develop the required ability 

before undertaking Olympic-style lifts. 

When clients are ready and the 

exercises are performed correctly, 

Olympic-style lifts are completely safe. 

The key is to ensure correct technique, 

progressions and proper loading 

parameters. A person’s injury history is 

also extremely important – you must 

know your client’s limitation, strengths 

and weaknesses. 

SEQUENCE, PROGRESSIONS AND 

REGRESSIONS 

It is extremely important that correct 

sequencing, progressions and 

regressions are understood and applied. 

Having identifi ed that your client can 

achieve the fi ve necessary prerequisites, 

you know where to start and can 

determine the next progression. 

Knowing when to regress an exercise 

is equally important. For example, if a 

client is struggling to fully extend their 

hips in a hang clean, you would need to 

regress them back to a clean pull. 

TRAINING 

The following progressions should 

be adhered to; 

Front squat � back squat � push press 

deadlift � clean pull � hang clean � 

power clean 

LIMITED EXPOSURE TO THESE 

LIFTS 

As a trainer, time with your clients is 

often limited and these Olympic-style 

lifts can take time to learn and develop 

properly and safely. This is where some 

of the variations of the Olympic lift are 

useful, as the learning curve is shorter 

and you can build from the simple 

exercises to the more complex; using 

your knowledge of progressions. 

You should, personally, be able to 

successfully demonstrate the lifts; you 

don’t have to be able to front squat 

200kg, but you do need to be able 

to do a squat with the bar in order to 

effectively demonstrate and coach 

the lifts. 

I believe that everyone can benefi t 

from some form of advanced strength 

training exercises, with the goal being 

to teach the body to transfer force from 

the ground up. When used correctly 

in a simple or complex strength 

development program that includes 

rotational and unilateral strength 

development, you and your clients 

will be well on your way to athletic or 

functional success. 


45 

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COMMON INJURIES: 

5 TIPS TO SAVE YOUR SHOULDERS 

Paul Wright, BAppSc (Physio), DipEd (PE) 


Paul is the owner of Get Active Physiotherapy with clinics inside Fitness First clubs at St Leonards (Sydney) and Kotara 

(Newcastle) and can be contacted on 1300 891011. His DVD range (including a session on Shoulder Injury Rehabilitation 

and Injury Prevention for Health Professionals) can be previewed and purchased at www.getactivephysio.com.au . 

Paul has also recorded a CD titled How to Increase Profi ts from your Health Business, which all Network members can 

access for FREE at www.healthbusinessprofi ts.com/freecd 

�Shoulder pain is one of the most common problems 

treated by physiotherapists and sports physicians, 

and is particularly common in those who participate 

in health and fi tness-related activities. 

In past articles I have talked about some of the most 

common conditions that we see related to the shoulder, 

including referred pain, dislocation and impingement; 

however, in this article I will give a more general overview of 

the recommendations we make to our physiotherapy clients 

to assist in the prevention of shoulder related injuries. 

ANATOMY AND PHYSIOLOGY 

In basic terms, the glenohumeral joint (the joint between 

the humerus and the glenoid fossa of the scapula) is a multiaxial 

ball and socket joint that allows an amazing degree of 

movement. However, this freedom is achieved at the expense 

of stability and security and is often the cause of many 

dislocation and instability-related issues. 

Due to the relatively shallow socket provided by the 

scapula, the glenohumeral joint requires support and 

assistance from other structures to improve stability. These 

support structures include the glenohumeral ligaments, 

glenohumeral joint capsule and a thin rim of fi brocartilage 

around the glenoid called the glenoid labrum. These support 

structures assist in keeping the humeral head in contact with 

the glenoid fossa during movement of the shoulder joint; 

however, they do not prevent dislocation. 

The glenohumeral joint is supported and controlled by four 

small muscles that make up the rotator cuff group – these are the 

supraspinatus, infraspinatus, teres minor and the subscapularus. 

These small, but very important, stabilisers are easily overloaded 

and injured due to poor program design or exercise technique. 

Many of the following injury reduction techniques focus on 

reducing the load on these small joint stabilisers. 

Supraspinatus 

Spine of Scapula 

Teres Minor 

Humerus 

Infraspinatus 

TIP 1: LIMIT OVERHEAD EXERCISES 

Many gym training programs involve extensive overhead 

pressing movements. Intensive overhead movements are 

often overrated and can lead to shoulder problems. 

When you look more closely at the available range 

of motion in the typical military press, at the start of the 

movement the shoulders are already in 70 to 80 degrees 

of abduction, and, depending on the width of your grip, at 

the end of the pressing phase you may only be at 130 to 140 

degrees. This equates to a movement of only 60 degrees at 

most. If you subscribe to the ‘time under tension’ philosophy 

for hypertrophy, then it stands to reason that this reduced

ange of motion will reduce available ‘tension time’ and, thus, 

reduce results. 

A better and more shoulder-friendly exercise is the closer 

grip barbell shoulder press, dumbbell shoulder press, or 

Arnold press, in which the movement begins lower down and 

follows a fl exion/extension plane rather than the abduction/ 

adduction plane. This allows a greater range of motion but 

also keeps the hands closer to the centre of the body and 

reduces shearing forces around the shoulder. 

TIP 2: BEWARE OF THE DISLOCATION POSITION 

A common test when evaluating shoulder joint stability is the 

Apprehension Test. This involves laying the patient supine 

with the humerus at 90 degrees of abduction, and then slowly 

externally rotating the humerus until the patient becomes 

‘apprehensive’ – this is most often seen when the patient grabs 

you by the throat with the healthy hand and tells you to stop! 

The patient becomes apprehensive because they feel that 

the shoulder joint is becoming unstable and may dislocate if 

taken any further into external rotation. This test reveals to us 

that the dislocation position (and apprehensive position) is in 

abduction and external rotation. 

Exercises which place clients in this dislocation position 

include press behind the neck, rear wide grip pulldowns, 

90/90 pec dec machines, and many shoulder press machines – 

particularly those with the seat well in front of the actual handles. 

To reduce stress on the shoulders, eliminate exercises that 

place clients in this position, especially machine-based versions, 

as the machines are less forgiving and force the adoption of 

positions that the body cannot adjust to. Dumbbells and cables 

are less constrictive, so provide more freedom. 

A fi nal tip that helps test whether the dislocating position 

has been reached is whether or not the hands can be seen 

throughout the entire duration of every exercise. 

TIP 3: BEWARE OF SMALL MUSCLE OVERLOAD 

It is easy for the stabilising muscles to be overloaded, especially 

by those who do hard gym training three to four times a week. 

These small rotator cuff muscles are easily fatigued if you do 

a routine such as chest on day one, shoulders on day two, 

and back on day three; even though it seems that you are 

only doing shoulder exercises on one day, the actual shoulder 

muscles are involved in all of these workouts. 

I recommend that more advanced trainers group the 

pressing movements into the same workout and never do 

shoulders as a stand-alone body part. The deltoid group as a 

whole will get plenty of training eff ect from a solid chest and 

back routine so they will rarely, if ever, require individual and 

intensive training. 

Be especially aware if you and your clients are involved in 

other shoulder-related activities such as tennis, swimming 

and surfi ng, as these activities will also drain your recovery 

powers and lead to overloading of the small stabilisers. 

TIP 4: INCREASE THORACIC SPINE MOBILITY 

I am yet to see a shoulder-related problem that cannot be at 

least partly eased by the introduction of exercises to increase 

the mobility of the thoracic spine. The thoracic spine plays a 

signifi cant role in loading (or unloading as the case may be) 

the glenohumeral joint. 

I encourage all trainers to include a basic thoracic spine 

mobility test in all their pre-exercise screenings. One of the 

simplest tests involves asking the client to sit on the edge of 

a bench and raising both arms as far as possible over their 

heads. If the patient cannot reach at least 170 degrees of 

shoulder fl exion they should not be given overhead exercises. 

It is clear to see that this reduced range of motion would lead 

to massive stresses being placed on the glenohumeral joint 

during most overhead pressing exercises. 

Dislocation position: pulldown to the back of the neck Dislocation position: press behind the neck 



47


COMMON INJURIES: 5 TIPS TO SAVE YOUR SHOULDERS 

It is also important to include exercises which encourage 

thoracic extension and rotation in all training programs. Some 

of my favourites include ball pullovers, one-arm dumbbell 

rows and standing one-arm cable rows. 

There may also be some limitation in techniques for sports 

practiced by your clients that need to be addressed in their 

sports coaching sessions. Some examples of sports technique 

modifi cation to reduce shoulder stress include increased body 

roll in freestyle swimming (again requiring thoracic spine 

mobility), modifi cation to the ball toss in the tennis serve, and 

improving the follow through in cricket fast bowlers. 

TIP 5: KEEP OUT OF THE IMPINGEMENT POSITION 

If abduction and external rotation is the ‘dislocation position’ 

then abduction and internal rotation can be described as the 

‘impingement position’. 

Impingement is the term given to describe the ‘pinching’ 

or ‘jamming’ of tissue between the acromion (the end 

point of the scapula) and the humerus. This jamming 

usually occurs as the arm is abducted at the shoulder 

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and is especially evident when the humerus is internally 

rotated. Chronic impingement can lead to a swelling of the 

aff ected tissues and a further reduction in the size of the 

space between the acromion and the humerus (this space is 

referred to as the sub acromial space). 

Common exercises that place the shoulder in the abducted 

and internally rotated position include the upright row 

(especially with close grip and high pull positions), lateral 

raises with thumbs to the fl oor and some barbell bench press 

techniques – especially with the a high bar position almost 

under the chin. 

SUMMARY 

The shoulder joint is a joint that can easily be overloaded and 

damaged in poorly constructed health and fi tness programs, 

so it is essential that the health professional understands the 

anatomy, physiology and common risk areas and exercises. 

Take particular note of the abovementioned points if your 

client has any past history of shoulder pain or pathology, as 

past history of injury is the biggest single indicator of injury 

risk in the exercising population.


STEP UP TO THE 

CHALLENGE: 

GET BACK TO BASICS AND 

REIGNITE THE PASSION 

Ryan Hogan 

An accomplished fi tness manager and instructor, Ryan is passionate about sharing the lessons he has learnt with others. 

As the membership and sales manager for Australian Fitness Network he has been integral to the organisation’s shift 

towards online marketing and sales. Ryan is also a master trainer for the I.C.E indoor cycling program, and teaches group 

exercise in some of Sydney’s leading fi tness facilities. 

�2009 marked the 20th anniversary for what is still 

one of the world’s most popular forms of group 

exercise: step. If you’ve been in the industry for a 

while, you might remember the early 1990s when Gin Miller 

and the crew from Reebok University came over from America 

and trained the fi rst troupe of Aussie step master trainers. They 

visited most major cities and towns around the country and 

happily trained the masses, who at that stage were craving 

new programming. The group exercise world (or ‘aerobics’ as 

it was called then) was an entirely diff erent industry to today, 

with programs being few and far between, and step certainly 

brought a much needed injection of energy. 

Petra Kolber, an international fi tness presenter who recently 

presented at the FILEX convention, was one of the original 

master trainers for Step Reebok, and says about the early days 

of step; ‘Step is what got me into the fi tness industry! I was a 

professional dancer in Florida at the time when I received a 

fl yer in the mail for this workout called Step Reebok. It actually 

turned out to be the very fi rst step workshop that was off ered 

by the Reebok team. At the time no-one knew what step was, 

but I sensed it was going to be huge. After the workshop I went 

around to several facilities off ering to bring step into their club 

and no one was interested; but, fi nally, in Atlanta I found a gym 

where they agreed to put it on the timetable – and the rest is 

step history!’ 

Step was hugely successful in pretty much all of the 

markets where it debuted and a big part of that success was 

the sense of immediate achievement that every participant 

could enjoy, even after their fi rst class. Petra says, ‘Step 

choreography was easy to follow and as we were using 

higher step heights there was an immediate feeling that 

this workout was awesome for everyone involved’. Step 

was a ‘grunty’ workout with muscle, and it delivered what it 

promised!’ Lesley Gray, FILEX presenter and educator, says, 

‘Step was strong, simple, athletic and physically demanding. 

Intensity came from the height of the step instead of the 

choreography.’ As time went by, however, participants – and 

instructors – began demanding more complex movement 

patterns and choreography. 

While choreography was becoming more complex, some 

instructors, and even educators, began ignoring some of 

the original guidelines. The use of very fast music, lower 

step heights and diffi cult-to-execute movements became 

part of the norm in step classes and – lo and behold – 

participant numbers began to drop off . Combined with a 

lack of entry-level classes and introduction of new group 

exercise programs like indoor cycling and prechoreographed 

workouts, it seemed like the end of step was imminent. 

However, around the world a handful of presenters 

and educators continued to spread the word about this 

phenomenal program – and to stay true to its roots. Marcus 

Irwin, Petra Kolber, Gabriela Retamar, Rob Glick and Rebecca 

Small, to name a few, preached the value of a solid base 

of teaching skills and respect for industry guidelines and 

continued to present step education to sold-out crowds 

around the world. Slowly, but surely, instructors have 

reignited their passion, and while choreography today 

continues to be complex, it is mostly taught using logical 

and progressive learning curves, which has revived the 

participants’ ability to slowly grasp little movement changes, 

instead of standing in their spot, eight counts behind! 

For step to grow as a program, and regain even a degree of 

the popularity it had in the early 90s, the following will need 

to take place; 


GROUP EXERCISE 

49


STEP UP TO THE CHALLENGE: GET BACK TO BASICS AND REIGNITE THE PASSION 

1. Entry level step classes need to be reintroduced, where 

participants can obtain instant success. In a world where 

most people want instant gratifi cation, learning complex 

movement patterns and choreography can frustrate – and 

even disappoint – step newcomers. Petra says; ‘Even if there 

is one entry level class a week, it allows the instructors to give 

the members a place to go and master this amazing workout’. 

Min Lomo, a FILEX presenter and fi tness facility manager says; 

‘Health club owners and managers need to take the risk and 

reintroduce a graded system of classes, where participants 

can go from simple, to intermediate and beyond’. 

2. An athletic, gutsy and strong step class format needs to be 

created and off ered, where the focus is on intensity rather 

than choreography. It is scientifi cally proven that the action of 

lifting your bodyweight off the ground in a vertical manner 

will substantially contribute to improved cardiovascular 

fi tness, so this class format has the potential to bring back 

people who regularly attend more athletic group exercise 

classes, but are not interested in learning complex movement 

patterns. This athletic format can also form a nice stepping 

stone from which people can move on from the entry-level 

classes to something more challenging, but not necessarily 

fi lled with complex choreography. 

50 NETWORK WINTER 2010 www.fitnessnetwork.com.au

3. Instructor education needs to be relaunched. To get 

people excited about this program, it’s time to reeducate 

current and upcoming instructors about what made it 

so popular in the fi rst place: a simple, athletic workout 

that delivers the results your members come for! Fitness 

training organisations must take this responsibility 

onboard and begin to preach the virtues of the program 

by including basic teaching skills as part of their 

curriculum. Min says; ‘Step education needs to be rebuilt 

from the grassroots level. The instructor pool is drying up 

and the only way to build it back up is by having education 

available all year round.’ 

4. ‘Dance’ or ‘Moves’ classes need to be rebranded, so 

that every participant knows what level of class they 

are attending. This is because despite preaching the 

eff ectiveness of simple, athletic-based workouts, there 

are still members who want complex choreography. An 

awareness campaign inside your club where there is a clear 

understanding of class complexity will greatly help your 

members choose which level of class they wish to attend. 

STEP UP TO THE CHALLENGE: GET BACK TO BASICS AND REIGNITE THE PASSION 

In short, step is still a very valuable and strong program 

that continues to excite members and instructors alike, 

and will continue to be part of many fi tness facilities group 

exercise timetables. 

As an industry, if we can help by taking on these four 

points, we will be able to look back in 2019 and congratulate 

step on its well deserved 30 th anniversary! 

20 years and Stepping strong! 

On an interesting note, at the recent FILEX 2010 

convention there was an amazing session called ‘20 

years and Stepping strong!’ Featuring industry legends, 

Marcus Irwin and Belgian superstar Steve Boedt, along 

with local talents Min Lomo and Stephen Parker – it made 

the heart pound to see 150+ people stepping up a storm. 

With the focus fi rmly on fun rather than overly complex 

choreography, the session was proof that step is still alive 

and kicking in clubs around the world. What a rush! 



51



RELEASE RESISTANCE TO EXERCISE WITH 

EMOTIONAL FREEDOM 

TECHNIQUES (EFT) 

Maggie Adkins 

First things fi rst – what is EFT, and how 

does it work? EFT stands for Emotional 

Freedom Techniques and involves 

focusing on a negative belief, trauma 

or event and then stimulating release 

points on the body by gentle tapping. 

It is often called ‘acupuncture without 

the needles.’ By tapping on the body’s 

energy system, balance is restored and 

negative emotions are released. 

Joan’s story may be surprising to 

some, but it is quite common. EFT does 

not involve drugs of any kind, can be 

learned by young and old alike and 

often works when nothing else does. 


Maggie is one of only 29 EFT Masters in the world. She conducts all levels of EFT training throughout Australia and 

organises EFT Extravaganza, Australia’s most comprehensive EFT conference. Maggie is passionate about discovering 

what empowers her and then sharing it with others. For more information visit www.maggieadkins.com.au or email 

earthwomandreaming@bigpond.com 

�‘I wanted to exercise. I knew I should exercise. But I 

just couldn’t make myself do it. This had gone on for 

months when I met Maggie Adkins. After chatting for 

only ten minutes or so, Maggie assured me that EFT could help 

release what was holding me back from making the life choices 

I wanted to make. I was sceptical to say the least, but decided to 

make an appointment with her. 

I was amazed when, after only one telephone session with Maggie, 

I was motivated and excited to get to the gym. My resistance melted 

as Maggie guided me through several issues with EFT. 

One major issue was that I felt like a failure because I could not 

keep an exercise program going for more than three months at 

a time. Maggie helped me see that I had unrealistic ideas about 

What also separates EFT from many 

other techniques is that people are 

taught how to do this technique for 

themselves in the moment, when it is 

needed. They do not have to repeatedly 

go to a therapist in order to fi nd relief. 

When Joan came to me about her 

resistance to exercise, it was easy to 

determine that she had unrealistic 

goals for herself. We fi rst talked about 

her belief that she had to be perfect. 

As we determined the life situations 

that created this need for perfection, it 

became easy to use EFT to release the 

past and shift into more appropriate 

myself and my body. Until our session, I had no idea of how very 

hard I had been on myself. My super critical voice sabotaged 

just about everything good I wanted to do for myself. Once we 

uncovered what Maggie called my ‘false beliefs’ about why I had 

to be so perfect, it was easy for EFT to help me get back on track. I 

can’t tell you what a diff erence this has made for me in every area 

of my life. 

I now have the motivation to exercise both at home and the gym 

because I am not comparing myself to others and always coming 

up as a failure. In the past, wanting perfection made it impossible 

for me to keep going – it was all just too hard. I now enjoy the 

actual exercise as well as how much better I feel and look.’ 

Joan, Sydney 

goals for her. Joan, like many others, 

was responding to someone else’s idea 

of how she had to look and be rather 

than her own. When we released the 

need for approval from others and she 

created her own approval of herself, it 

seemed like her whole world shifted. 

While Joan had her own specifi c 

challenges regarding physical activity, 

there can be many reasons for 

resistance to exercise. One of the most 

common is what I call the ‘Why bother’ 

syndrome. If a client has previously 

attempted an exercise regime which 

has not achieved the desired results,

that client will often ask the all-important question, ‘Why 

would I bother going through all that again when I already 

know that I will get to a point where I can’t keep going and 

I’ll feel like a failure and hate myself?’. ‘Why bother’ syndrome 

can arise in relation to various aspects of our lives. It can 

happen with diets, weight loss and exercise programs as well 

as career, relationship, self esteem and many other issues. 

Some clients feel acute embarrassment about; 

• how much they weigh 

• how their body looks 

• their inability to keep up with others in an exercise class 

• real or imagined expectations of their personal trainer. 

All of these conditions can turn someone away from the 

very things that would help them achieve increased selfesteem 

and more joy – a good exercise and nutrition program 

that is right for them. Fortunately, these conditions, and more, 

can be treated with EFT. 

One of the biggest surprises people have when learning 

about EFT is the ease with which cravings or urges for 

food and drink can be decreased. A favourite EFT group 

demonstration of mine involves giving everyone a piece of 

chocolate and then leading them through an EFT routine 

to release the urge to eat that chocolate. First they smell 

the chocolate. Next, in order to heighten their craving for 

the chocolate before they do EFT, they taste the chocolate. 

During one session, after only fi ve minutes of doing EFT, one 

participant stated that he could not remember not wanting 

chocolate before. His craving was totally gone. Not only can 

cravings be eliminated, after doing EFT for a few minutes, 

clients are often asked to smell and taste the chocolate. More 

than 50 per cent – and sometimes as many as 80 per cent – of 

the group typically says that it does not smell or taste as good 

as it did prior to EFT. 

Using EFT on cravings is a fi rst step to releasing addiction. 

It is also important when working with addiction to eliminate 

whatever is actually creating the urge to begin with. It is easy 

to think the addiction is the problem, whereas in fact, it is 

the distraction from the problem. At the core of addiction 

is almost always a ‘feeling’ that the client does not want to 

experience. High on the list of these feelings are negative and 

false beliefs about themselves and the world. Sometimes with 

addictions there is a specifi c pattern involved. Many smokers, 

Location of the acupoints used in Emotional Freedom Techniques 

for example, want to smoke after a meal or fi rst thing in the 

morning. If the client has an addiction, it is wise to work with 

more than simple cravings and to initially have the guidance 

of a skilled EFT practitioner. 



EFT is not limited to fi tness training and addiction, but can 

also be used to overcome anxiety, panic attacks, depression, 

relationship issues and many other emotional issues. It can be 

used to help fi tness trainers and other small business owners 

obtain greater success and income from their business. 

There is a mantra in the world of EFT which goes ‘Try it on 

everything!’ 

EFT is the fastest growing energy psychology technique in 

the world today and for good reason. It is powerful yet gentle, 

it can be learned by young and old alike and the best part – it 

often works when nothing else does. 

Want to know more? 

For more information about Maggie and EFT visit 

www.maggieadkins.com.au 

Network is willing to publish more articles on this and 

other alternative health and wellbeing strategies if there 

is suffi cient member interest. Email the editor Oliver 

Kitchingman at oliver.kitchingman@fi tnessnetwork.com.au 

to let us know your thoughts. 

Image courtesy of Marcus Wieman and Gerald Stiehler, via Wikimedia Commons 

53


WHO IS RESPONSIBLE FOR 

THE QUALITY OF YOUR STAFF? 

�The 2010 Australian Fitness 

Industry Survey produced 

by Ezypay provides club 

owners and managers of Australian 

fi tness clubs with insights into club 

operations, staffi ng, sales, marketing 

and fi nance along with the thoughts, 

feelings and perceptions of the 

members of their clubs. 

In this series of articles, a panel of 

leading industry professionals discuss 

some of the major outcomes from this 

year’s survey results. 

The survey outcomes showed 

that over 48 per cent of club owners/ 

managers found fi nding quality staff to 

be an issue of concern. 

WHO IS RESPONSIBLE FOR THE 

QUALITY OF YOUR STAFF? 

I personally believe the quality 

GG of staff is the responsibility 

of club owners and managers. I think 

the RTOs have a responsibility to 

produce the best candidate possible, 

but as I see it I’m looking to hire on 

four principles – attitude, character, 

personality and emotional intelligence. 

They are the four things I can’t change. 

I can help refi ne their skills as a PT 

and a membership consultant, but it’s 

the hiring cycle where the problem 

lies; a lot of people are hiring out of 

desperation – it’s driven by the ‘burn 

and churn’ mentality. 

When working for the YMCA NZ 

SH we operated a more consistent 

approach to membership sales over 

the year. This resulted in a number of 

membership consultants developing 

their skills and experience and not 

burning out. This eventually saw them 

working their way into other positions 

and two are now club managers. 

At the Institute we engage with 

GB ‘career partners’ – a selection of 

The 2010 AFIS expert panel included; 

Grant Gamble (GG) Owner – Bodywise 

Justin Wilshaw (JW) CEO – Contours 

Gayle Brimble (GB) Training Team Captain – Australian Institute Fitness 

Megan Craw (MC) Business Manager – Christchurch City Council, NZ 

Jamie Hayes (JH) Managing Director – Healthy Inspirations 

Edel Kilmartin (EK) Director of Operations – Curves 

Justin Tamsett (JT) Managing Director – Active Management 

Simon Hall (SH) CEO - Marketing Manager – Ezypay 

Celeste Kirby-Brown (CKB) Sales & Marketing Director – Ezypay 

clubs. One of the expectations they have 

is that someone is going to come fresh 

from a course and be a great PT. The 

reality is, as an RTO there is only so much 

we can do; someone can miss sessions or 

arrive late, but if they sit that fi nal exam 

and are competent at a base level we 

have to issue a certifi cate. The industry 

needs to have an approach of hiring on 

not only qualifi cations, but attitude and 

personality as well. 

We advise our franchisees 

EK to employ based on pride, 

passion and personality and to then 

empower them through training. We 

have our own quality training within 

the Curves University which all our staff 

are required to attend. They must attain 

this level before they are placed in front 

of a member. 

We are taking our staff down 

JW a more traditional approach, 

but all our staff members are required 

to have a Certifi cate III in Fitness. We 

counsel our franchisees and tell them 

that while it is tough to fi nd quality staff , 

it is worth going through the pain to fi nd 

people with all the correct attributes. 

Then it’s totally the club’s responsibility 

to motivate, to develop, to train them 

and to keep hold of those quality staff . 

At Healthy Inspirations our 

JH focus is weight loss, and the 

Certifi cate III just doesn’t cover it. We 

have our own training, which at the 

moment doesn’t require them to have 

a Cert III or Cert IV. I think globally the 

challenge of fi nding good staff can be 

looked at in reverse with staff fi nding a 

good manager. 

The majority of owners don’t 

JT have any human resources 

background – and clubs need that 

now more than ever. So, what can we 

do to improve? We need the structure, 

education and management tools to 

manage people and manage HR. 

I think one of the big 

GG problems is the PT side 

of things; the employed versus the 

contracted system. I’ve changed 

from contract trainers to employed 

trainers so I have more control. I can 

mandate that they attend training and 

follow protocol. I think the number of 

contracted trainers does cause a whole 

lot of problems and is a big pressure 

point in clubs. 

That’s why you fi nd a lot 

GB of long term ‘employees’ 

changing careers and training to 

become personal trainers. They 


| | www.fi tnesssurvey.com.au | | 2010 2010 AFIS AFIS Expert Expert Discussion Series Series – Quality – Quality

come into the industry and say ‘I’m 

not earning as much but, man, I’m 

enjoying my life’. A lot of Y generation, 

however, are coming in and saying ‘I 

want this, I want that, I want it now and 

I want a massive pay increase’ – their 

expectations are not the reality of what 

a business can provide. They then fi nd it 

too hard and go onto something else. 

The 2010 Australian Fitness Industry 

Survey discussion series covers critical 

fi tness topics including, staff quality, 

social media, membership fees, 

retention and growth and the concerns 

around membership contracts. To see 

this article in full and view the full series 

go to www.fi tnesssurvey.com.au 

What are the most signifi cant issues you think the industry faces? 

49.5% 

49% 

48.5% 

48% 

47.5% 

47% 

46.5% 

46% 

45.5% 

45% 

44.5% 

44% 

PPCA Being recognised 

as a quality 

provider 

The quality of 

qualifi ed staff 

Adult obesity 

NETWORK’S ONLINE CEC HOME STUDY EXAMS 

Enjoy reading ‘Who is responsible for the quality of your staff?’? 

Enjoy it even more by earning a CEC for your efforts! 

You can access Network’s exclusive CEC exams online. And once you complete an exam, 

you can instantly print your certificate – no more waiting for it to arrive in the post! 

Simply go to www.fitnessnetwork.com.au/cecs, scroll down to the list of Recognised CEC 

Exams and select ‘Australian Fitness Industry Survey’ from the list – or click on any other CEC 

exam that you wish to do. Read the linked articles online, successfully complete your exam, 

print your certificate and you’re done! 

For further information please e-mail info@fitnessnetwork.com.au or call 02 8412 7400. 

90624FA1209 

* Successful completion of three exams 

per year will earn New Zealand members 

10 NZ CECs 



55


PRODUCT 

SHOWCASE 

From retention systems and innovative training equipment to industry information and healthy-snack 

vending machines, Product Showcase is the place to shop for ideas that will improve your skills, 

your business operations and your bottom line. 

ViPR: THE EVOLUTION OF FREE 

WEIGHTS HAS ARRIVED! 

Bridging the gap between movement 

and strength, ViPR (Vitality, Performance 

and Re-conditioning) is a truly functional, 

whole-body training tool. ViPR comes in 

rubber tubes in seven weights, from 4kg 

to 20kg. The beauty of the design lies 

in its total body application, and ViPR’s 

complete fl exibility: it can be carried, 

dragged, thrown, fl ipped, stepped on 

and rolled; it requires no maintenance, 

and can be easily stored. Whether you’re 

a personal trainer, instructor, athlete or 

coach, ViPR is the whole-body training 

tool to take your clients to the next level. 

For product and education enquiries, 

contact Australian distributor QPEC on 

07 3219 2816 or visit www.qpec.com.au 

See our ad on page 18 


INTRODUCING ESPINNER ® 

The most exciting addition to your cardio fl oor in 

10 years! From its embedded touch screen to its 

virtual Master Spinning ® instructor – eSpinner ® is 

the newest level in cardio. Now users of all levels 

can experience the coaching, motivation and 

intensity of music, video and a virtual Spinning ® 

class whenever they want. Engage new users 

and energise your cardio fl oor. Welcome to 

the future. For more information, contact Blue 

Fitness at 1800 507 477 or visit www.bluefi tness.com.au 


RP VENDING SYSTEMS 

RP Vending Systems has been supplying fi tness facilities with 

vending machines for fi fteen years. Having a vending machine 

in your club can increase your profi tability, prevent theft from 

fridges, create a social area for your members and allow your 

employees to concentrate on your members’ fi tness rather 

than selling drinks. Gone are the days of vending machines 

being stocked with chips and chocolates, RP Vending Systems 

machines are designed to stock a range of healthy products 

including protein bars and powders as well as refreshing 

drinks. RP can create the ultimate vending solution for your 

business. Go to www.freevendingmachines.com.au to fi nd out more. 


AUTOMATE MEMBER COMMUNICATIONS AND INCREASE RETENTION 

Retention Management® manages 

the complexities of member 

communication for you. The service 

leverages data from your existing club 

management system to automate 

member communication and improve 

your bottom line, without adding to the volume of daily operational demands. 

Retention Management® works with most major club management systems. Benefi t 

from a personalised new member welcome program, proactive and automatic 

follow up with low and non-users, supportive wellness information, renewal letters 

and state-of-the-art broadcast email templates. For more details on Retention 

Management® contact PulseTec Solutions on 1300 802 377, email 

info@pulsetecsolutions.com or visit www.retentionmanagement.com 

See our ads on pages 16 & 45

XERCISE PRO 

Your complete exercise prescription 

and PT business software solution just 

got even better. An improved interface 

makes tracking KPIs a breeze, with new 

features including two-way SMS and 

iPhone-friendly program formats taking 

your service to the next level. Drag and 

drop calendars, over 1,100 professional 

exercise images and customisable 

assessment formats will revolutionise 

the way you run your business. 

Optimise your time, and maximise your 

professionalism with the next generation of client management software. Demo 

now at www.xercisepro.com or call 02 9945 3500. 


NEW RANGE OF AEROMIC POUCHBELTS 

A sales hit at this year’s 

Australian Fitness and Health 

Expo, Aeromic has proudly 

unveiled its new range of 

patterned pouchbelts. Demand 

was so strong that two of the 

four limited edition styles were 

sold out within three hours. 

Not one to miss a trick, Aerobic 

Microphones Australia (AMA) 

boss John Penhallow has added 

fresh supplies of the Rainbow 

Swirl Pouchbelt to the newlook 

Aeromic website as a standard off ering all year round; ‘It’s an ideal statement 

pouchbelt for all the new Zumba instructors – it’s very colourful and makes them 

stand out!’ says Penhallow. Priced at $40 plus postage from AMA, call 02 8399 1052 

or visit www.aeromic.com.au to order. 

See our ads on pages 12, 50 & 51 

STRENGTH TRAINING ANATOMY 

Strength Training Anatomy, Third Edition, off ers 

the most compelling artwork ever applied to the 

strength training category, and returns with more 

illustrations and techniques for safely building 

muscle. This fantastic resource is also available in a 

package format including Primal Pictures software 

program Essentials of Interactive Functional Anatomy. 

This learning tool allows the user to view the entire 

human body and remove anatomical structures layer 

by layer, through 11 layers (from skin to bone), with 

a unique strip-away technique. Views of any specifi c 

structure on the screen can be rotated up to 360 degrees and stopped at any point 

for viewing or exported for presentations. To buy the book or package at special 

Network member prices, visit www.fi tnessnetworkcentre.com 


7,000 MEMBERS HAVE 

THEIR SAY! 

The 2010 Australian Fitness Industry 

Survey (AFIS) produced by Ezypay 

has again provided the most 

comprehensive guide to the state of 

our industry. Over 400 clubs outlined 

a profi le of their operations, including 

salaries, fi nancials and marketing 

activity, while 7,000 club members 

provided their thoughts, feelings and 

perceptions on how satisfi ed they are, 

what referral incentives they preferred 

and what would make them join a new 

club. This year Ezypay also compiled 

an industry trend report and brought 

together a panel of industry experts to 

discuss the survey outcomes. To fi nd 

out more and to purchase your copy go 

to www.fi tnesssurvey.com.au 

AOK WEIGHTED VESTS 

The new patented ‘slim fi t’ design 

weighted vests from AOK off er athletes 

and fi tness enthusiasts safety and 

comfort with ultimate fl exibility. 

Featuring 20 exclusive contour 

weighted Gel Blocks which mould 

to the shape of the body and do not 

shift during exercise, the vests have 

an orthopaedic design to encourage 

proper spinal alignment and support. 

Quality twin lateral neoprene straps 

with hook and loop fastening provide 

a comfortable snug fi t. The vest 

allows adjusted weights from 500g to 

5kg. One size fi ts small to XXX Large, 

enabling anyone to facilitate weight 

loss, develop lean muscle, improve 

aerobic fi tness and improve bone 

density. For more information or to 

order, call AOK Health on 02 4963 9555 

or visit www.aokhealth.com 



57



GROW YOUR BUSINESS: 

MERENDI HEALTH AND 

WELLNESS CENTRES 

Grow your business features fi tness professionals sharing their personal journeys of growing their business. 

Business consultant and accountant Heather Smith talks to Merendi Leverett-Bowler, founder of Merendi Health 

and Wellness Centres based in South-East Queensland. 

Heather Smith 

HEATHER SMITH: CAN YOU 

TELL ME A LITTLE ABOUT YOUR 

BUSINESS? 

Merendi Leverett-Bowler: I started my 

company fi ve years ago when my boys 

were only a few months old. I decided 

that I needed to work for myself rather 

than go back to being employed, so I 

started running ‘mums and bubs’ classes 

along with more general fi tness stuff and 

I also started moving back into what I was 

originally trained to do – injury rehab and 

chronic disease management. Three years 

ago we opened up our Merendi Health 

and Wellness clinic, a multi-disciplinary 

clinic, and in addition to personal training 

and exercise physiology, we started 

off ering more services and programs to 

our clients, because that is what we felt 

was needed. 

HS: IT IS A BIG DECISION FOR A 

SMALL BUSINESS TO TAKE ON 

ITS FIRST EMPLOYEE. WHAT 

MADE YOU THINK IT WAS THE 

RIGHT TIME? 

M L-B: When I was fi rst pregnant we 

thought I would go back to work, but 

after we found out I was expecting twins 

I thought ‘I don’t think it is actually going 

to be possible to go back to work full 

time’, so I made a conscious decision 

early on to employ an extra person. The 

boys were only a year old and I wanted 

to spend as much time with them as I 

could, but it was hard because I was just 

starting up my business. I was working 

10 to 12-hour days, whereas I only 


Heather is on a mission to improve the fi nancial literacy of business by empowering business owners to produce 

accurate and meaningful management reports in a timely manner. She is a commerce graduate, an ambassador and 

fellow of the ACCA, a MYOB Certifi ed Consultant, a writer and keen advocate of technology and social media. For more 

information, visit www.aniseconsulting.com, e-mail info@aniseconsulting.com or tweet T:@ANISEConsulting 

wanted to work three days per week. I 

was spreading myself thinly, covering 

Brisbane through to the Sunshine Coast, 

and I realised that I needed someone 

else to help cover the workload. Getting 

another exercise physiologist on board 

enabled Merendi Health and Wellness 

to keep serving other areas without me 

having to keep travelling. 

HS: WHO DID YOU SEEK ADVICE 

FROM ABOUT TAKING ON YOUR 

FIRST EMPLOYEE? 

M L-B: I looked within my own 

professional area of exercise physiology, 

within professional associations, and I 

spoke with other EPs. A lot of EPs run 

their own business, and I asked them 

questions about how they employed 

people, and whether they kept them on 

contract, casual or permanent. 

I went to the ATO and also looked 

at the clauses regarding what was 

required. At that time I was self- 

employed, and so I looked at what 

was required to put on a contractor. I 

also looked at WorkCover legislation, 

because there is a lot of discrepancy 

about what constitutes a contractor or 

employee. If you put someone on as 

a contractor, but they are using your 

premises or equipment, they may be 

classed as an employee. So, I did that 

little bit of research, but other than that 

I did not do much else other than asking 

other professionals in the industry. 

HS: WAS THE PROCESS 

EASIER OR HARDER THAN YOU 

EXPECTED? 

M L-B: I think it was easy in terms of 

fi nding someone; I did not have to 

actively advertise in the newspaper or on 

a job site, I found her through word-ofmouth. 

When it came to setting up the 

contract, though, I found that quite hard. 

I had worked as a contractor previously 

and I used that experience to help me 

initially write up a contract or employee 

BUSINESS DEVELOPMENT TIPS 

Insurance and WorkCover 

Each state has its own WorkCover scheme, a compulsory insurance for 

workers compensation. Contact them directly as each state has different rules 

and regulations. Typically the insurance payment is calculated based on an 

estimate of annual salaries. The business may also be required to have a written 

workplace safety policy. Also notify existing insurers of your new recruit/s. 

E mployee/contractor decision tool 

The ATO provides a tool for small business owners, to determine if the individual 

worker is an employee or a contractor. This will assist in complying with PAYG tax 

and superannuation obligations.Find out more at 

www.ato.gov.au/businesses/content.asp?doc=/content/00095062.htm

agreement, because I had no idea. You can go to lawyers to 

do it, which I considered doing, but I couldn’t aff ord it, so I just 

developed my own ad hoc thing. 

It was not until I was starting to put my staff on 

permanently that I spoke with Michael Cullen from Biz 2 Biz 

Coaching. He helped me write all my contracts and set up 

my HR system, and I have that in place now, which is really 

fantastic. I just need to change it depending on what the 

employees’ roles are. 

HS: HOW DID IT AFFECT YOUR CASHFLOW? 

M L-B: Early on, it was not so bad, because my ‘employee’ 

was a contractor and she only got paid for the hours she 

worked – I don’t remember having any issues paying invoices 

back then. It was more when I put her on as a permanent 

employee, about two years ago, that cashfl ow became an 

issue because I had to make sure I had her fortnightly wages. 

As a contractor it did not matter as much, because she was 

only working so many hours per week. With an employee, 

however, you have to think about superannuation, holiday 

leave and that sort of thing. 

HS: WHAT DO YOU KNOW NOW THAT YOU WISH 

YOU HAD THEN? 

M L-B: I wish I knew how much was involved in putting 

on permanent staff ; I did not think about things like 

superannuation and PAYG withholding tax. If I had known all 

of that, I would not have put on permanent staff as soon as 

I did. I would have kept them on as a contractor as long as I 

could, because within our industry we have a lot of peaks and 

lows, so you seldom have constant cashfl ow coming in. 

HS: WHAT ADVICE WOULD YOU GIVE TO OTHER 

SMALL BUSINESS OWNERS? 

M L-B: Try and put your fi rst employee on as a contractor, and 

keep them as a contractor until you really know that they are 

benefi cial to the company. 

Secondly, plan by preparing a cashfl ow forecast. If you 

want to put a person on as a permanent staff member, can 

you sustain paying them? You may be really busy now, but 

what happens in three months time if the work dries up? 

Lessons learnt 

Merendi Health and Wellness now covers fi ve sites across 

South East Queensland, with eight team members serving 

over 1,000 customers. As Merendi has learnt, growth is 

something that requires careful management, planning 

and budgeting. It is critical to understand the full ongoing 

cost of recruiting staff (superannuation, WorkCover, 

insurance, administrative time, entitlement pay, etc.), and 

weigh this up against the return on investment. Successful 

businesses rely on consistently making the correct 

decisions. Clearly identify how your business will benefi t 

fi nancially from new staff, and prepare a cashfl ow forecast 

allowing for economic fl uctuations.Time spent planning 

and researching at the outset will minimise growing pains. 

UPGRADE YOUR OLD 

QUALIFICATIONS ONLINE WITH 

THE ePT BRIDGING COURSE 

Do you have an old fitness qualification which 

needs upgrading ASAP? Did you never get around 

to completing a Certificate IV in Personal Training 

(SRF40206)? 

Network delivers sophisticated online courses, including 

the certificate III and IV in fitness and bridging courses, 

which you can do from the comfort of home or work, 

without having to take time out from what you love doing 

most – training your clients! 

For more information, or to get started, head to 

www.fitnessnetwork.com.au or call 02 8412 7400. 

Provider number: 90497 



59

Safe and effective warm ups with a new 

FREE EXERCISE GUIDE! 

FREE copies of the National Guide to Fitness & Health 2010/11 /11 

wall chart are now available to all Australian Fitness Network 

members. 

Produced by Pro-Visual Publishing in consultation with 

Australian Fitness Network, the Guide encourages gym 

members to perform a dynamic mobility warm up in place of 

the commonly used extensive static stretching, and provides 

patrons with step-by-step advice for performing the preferred 

method. 

Australian Fitness Network believes the Guide is an easily 

accessible resource for members of the fitness industry; 

‘This year’s Guide provides valuable, up-to-date information 

regarding the importance of warm up exercises, including practical act ctic ical al eexa 

examples xamp mple les 

for a multi-purpose warm up’ said Analee Mathews from Australian ralian Fitness Network 

Network. 

By displaying the chart prominently, gym members and staff have a daily reminder of key areas 

integral to the health and wellbeing of all Australians. 

To receive your FREE copy, call Pro-Visual Publishing on (02) 8272 2611, 

email enquiries@provisual.com.au or see www.provisual.com.au 

FIRST IN FITNESS CAREERS 

Internationally recognised training for personal trainers, 

gym instructors, group fitness + aqua instructors. 

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www.fitness.edu.au


OSTEO-FIT: 

BONE-CONSCIOUS AQUATIC EXERCISE 

Connie Jasinskas, MSc 

�People who like to exercise 

in the water are often told 

that aquatic exercise is not 

an eff ective way to maintain or build 

bone mass. This article examines some 

of the literature pertaining to this issue, 

as well as important information and 

exercise ideas to share with your boneconscious 

clients. 

SOME FACTS ABOUT BONE LOSS 

Osteoporosis is defi ned as ‘a chronic, 

progressive skeletal disorder in which 

the architecture of bone deteriorates 

and bone mass decreases. This results 

in fragile, weakened bones that fracture 

easily, even in the absence of trauma.’ 

Common fracture sites are the forearm, 

wrist, vertebrae, pelvis, and hips. 

HOW DOES OSTEOPOROSIS 

HAPPEN? 

Healthy bone is constantly being formed 

(osteogenesis), broken down and 

reabsorbed (osteolysis). When osteolysis 

is greater than osteogenesis, we have a 

net loss of bone mass – bones become 

weaker, more brittle, and more likely to 

fracture. Humans achieve peak bone 

mass in their early 20s, and usually 

maintain that mass until their 40s. 

Following menopause in women, there 

is a period of more rapid bone loss for 

fi ve to seven years. Osteopenia may 

be diagnosed when bone mass falls 

below normal levels. Men continue to 

lose bone more gradually, and later in 

life. There is no cure for osteoporosis. 

Treatment to help restore or maintain 

bone mass can include dietary 

supplementation (calcium, vitamin D), 

Connie is AEA certifi ed and teaches land and water classes for bone-conscious clients in Cambridge, Canada. She brings 

over 30 years of experience, passion and humour to her work as an international health educator. Through her company 

For the Love of Fit, she has educated exercise specialists in the UK, Europe, South Africa, Australia, the US and Canada. 

For more information visit www.fortheloveoffi t.com 

bone-building drugs (bisphosphonates, 

calcitonin) and exercise. 

WHO IS AT RISK FOR 

OSTEOPOROSIS? 

People with slighter skeletons and 

low BMI, a genetic predisposition to 

osteoporosis (European and Asian 

ancestry), early menopause or hormone 

loss (due to medical or other issues), 

immobility/lack of exercise, alcohol 

abuse, certain medications and disease 

states are all factors increasing risk for 

bone loss. Advanced age is a key risk 

factor; ‘After 40 years of age, the risk for 

osteoporosis increases fi vefold for each 

decade of life’ (Weppner, 2009). By age 

75, women have lost 25 to 40 per cent 

of their bone mass (≥30 per cent loss 

defi nes osteoporosis). 

WHAT ARE THE CONSEQUENCES 

OF OSTEOPOROSIS? 

Osteoporosis aff ects one in three 

women worldwide. In Australia over 

two million people are aff ected by 

the disease. According to the Garvan 

Institute osteoporotic problems cost 

the Australian community an estimated 

$1 billion per year in direct costs, and 

$7 billion in total costs (which includes 

factors such as carers and lost income). 

Once a fracture has occurred, pain, 

deformity, loss of function, and mortality 

increase dramatically. Falling and fracture 

risk are increased by weak leg muscles, 

poor vision, poor balance, dizziness 

or disorientation (from medicines, 

blood pressure or other health issues). 

Prevention of falls is a key component of 

fracture avoidance. 

HOW DOES AQUATIC EXERCISE 

HELP? 

Weight-bearing exercise is commonly 

recommended to encourage the 

building and maintenance of bone 

mass; however, recent research is 

supporting the power of pool exercise. 

• We know exercise adherence and 

tolerance are better in the pool 

(especially when arthritic joints are 

also involved). 

• Pool programs are cost eff ective, and 

readily available to most people. 

• Aquatic exercise programs can be 

designed to improve balance, core 

and lower extremity strength – all 

factors that reduce the risk of falls 

and fractures. 

‘The benefi ts of water exercise are 

well documented. A regular routine can 

be as benefi cial to the cardiovascular 

system as jogging or fast walking. It has 

also been shown to increase muscle 

strength, improve balance and help 

prevent osteoporosis’ according to 

David Cosca, MD. 

Colado et al (2009), showed similar, 

signifi cant fi tness training results when 

comparing aquatic exercise and landbased 

elastic resistance exercise. Aquatic 

exercise proved to be superior to land 

exercise in improving core strength. 

‘Although weight-bearing physical activity 

is known to be superior to non-weightbearing 

activity to increase the bone mass, 

our present evidence shows that aquatic 

and weight-bearing exercises both can 

increase calcaneal BUA’ (bone mass of the 

heel, measured by ultrasound), (Ay, 2005). 

AQUA 


61

AQUA 

OSTEO-FIT: BONE-CONSCIOUS AQUATIC EXERCISE 

AQUATIC EXERCISE GOALS AND GUIDELINES FOR 

PEOPLE WITH OSTEOPENIA OR OSTEOPOROSIS 

• Regular exercise, most days of the week, for 30 to 45 

minutes per session, targeting all fi tness components 

possible (cardiovascular endurance, strength, endurance, 

fl exibility). A well-rounded program will include activities 

like walking, pool exercise, and the weight room. 

• Exercises to build muscle mass – especially strength of the 

core and lower extremities. 

• Exercises to strengthen postural stabilisers, especially 

spinal extensors. 

• Activities and challenges to improve balance and fall 

recovery. 

• Avoid: loaded spinal fl exion (activities like rowing, 

crunches, lifting heavy loads), high impact exercises, and 

activities that might result in falling. 

IDEAS FOR THE POOL 

Naturally, you should consider the age, strength, and health of 

your clients when trying more diffi cult exercises. 

1. Be sure your pool deck is free of trip hazards, and insist that 

clients wear appropriate footwear. 

2. Be the posture police! People will strengthen postural 

stabilisers by maintaining a long, strong spine and stable, 

neutral pelvis throughout all movements. 

3. Slow your music and movement to allow people time to 

stabilise properly. 

4. Anchor! Take impact out of your class. Although impact 

helps build bone, it can be painful for joints, and may not 

be appropriately controlled in the pool. Level II, III, and 

grounded movement promote increased core activation 

and training. 

5. Avoid loaded spinal fl exion: tucks, spinal twisting or lateral 

fl exion loaded with resistance such as a noodle or fl utter 

board can be risky. Often, osteoporosis isn’t diagnosed 

until a fracture occurs. 

6. Train the core by maintaining perfect posture during wellcontrolled 

movements of the arms and legs. This provides 

functional, safe core conditioning. 

7. Use a variety of pool depths, if possible. Shallow water 

walking loads bones more; deep water vertical stabilisation 

is excellent core and balance training. 

8. Incorporate balance challenges: if necessary, start with 

the support of a pool wall or trainer. Teach fall recovery 

before escalating challenges. As mastery is achieved, 

increase stability challenges by altering base of support 

(narrow versus wide), standing surface (pool fl oor versus 

an unstable object), proprioception (close the eyes, turn 

the head away from direction of travel) and multi-task – do 

activities to challenge balance during mental distraction. 

Perform all examples with perfect posture: 

a. Weight shifting foot to foot – progress to lifting the 

trailing foot. 

b. Single leg stance, ‘tight-rope’ (tandem stance) balance 

or walk, with postural perturbations such as single arm 

circles. 

c. Single leg, feet together, or tandem stance – reach out 

to the point of loss of balance, and initiate fall recovery. 


d. Add attention challenges while maintaining posture 

and balance – look away from where you are stepping; 

transfer a small ball from hand to hand while walking or 

holding a stance. 

e. Stand on unstable surfaces, such as a noodle under 

one or both feet, in contact with the fl oor, or balance 

suspended vertically in deep water (wearing a fl otation 

belt) while you do any of the following: 

• Toss a small ball between partners. 

• Move across the pool with small hops (shallow) or 

arm propulsion (deep). 

• Change directions of movement unpredictably 

(laterally, diagonally). 

• Keep the body straight and still while you move 

only one arm vigorously. 

• Partner tug-of-war using a towel or one or two 

noodles. 

As confi dence and strength improve, try the above 

activities with eyes closed, while counting, singing or saying 

the alphabet backwards, turning the head away from the 

direction of attention. 

Reprinted with permission from the Aquatic Exercise Association, 

www.aeawave.com 

References and Resources 

Ay, A., Yurtkuran, M., Infl uence of aquatic and weightbearing 

exercises on quantitative ultrasound variables in 

postmenopausal women. Am J Phys Med Rehabil. 2005 Jan; 

84(1):52-61. 

Colado, J.C., Travis Triplett, N., Tella, V., Saucedo, P., Abellán, 

J., Effects of aquatic resistance training on health and fi tness in 

postmenopausal women, Eur J Appl Physiol (2009) 106:113–122 

Cosca, D., , Aquatic exercise is a great activity at any age, U C 

Davis Health System, www.ucdmc.ucdavis.edu 

Melzer, I., et al, A water-based training program that include 

perturbation exercises to improve stepping responses in older 

adults: study protocol for a randomized controlled cross-over 

trial, BMC Geriatrics 2008, 8:19 

NIH Consensus Dev. Panel. “Osteoporosis Prevention, 

Diagnosis, and Therapy.” JAMA 285 286 (2001): 785-795. 

National Center for Biotechnology Information. National Library 

of Medicine. 18 Oct. 2008 . 

‘Osteoporosis.’ MedlinePlus. 10 May. 2008. National Library 

of Medicine. 23 Dec. 2008 . “Osteoporosis: Symptoms and Remedies.” 

Johns Hopkins Medicine. 2008. 23 Dec. 2008. 

Slovik, David M., and Jonas Sokolof. ‘Osteoporosis.’ Frontera: 

Essentials of Physical Medicine and Rehabilitation. Eds. Walter 

R. Frontera, et al. 2nd ed. Philadelphia: Saunders, Elsevier, 

2008. 

Wallace, B. A., and R. G. Cumming. Systematic Review of 

Randomized Trials of the Effect of Exercise on Bone Mass in 

Pre- and Postmenopausal Women. Calcifi ed Tissue International 

67 1 (2000): 10-18. National Center for Biotechnology 

Information. National Library of Medicine. 18 Oct. 2008 . 

Weppner, Dennis M., and Ruben Alvero. ‘Osteoporosis.’ Ferri’s 

Clinical Advisor: Instant Diagnosis and Treatment. Ed. Fred Ferri. 

Philadelphia: Mosby Elsevier, 2009. 

Woollacott, M., Shumway-Cook, A., Attention and the control of 

posture and gait: a review of an emerging area of research, Gait 

and Posture 16 (2002) 1 – 14, www.elsevier.com/locate/gaitpost 

O

UT 

disc 1 

© COPYRIGHT 2010 TRAX MUSIC 

Not for sale, hire or rent. The commercial sale of this product is 

unlawful. Production of this sound recording is licensed exclusively 

to Trax Music from Fitness Beat (Argentina). While PPCA fees are not 

payable on these compilations for broadcast, APRA broadcast fees 

will be applicable and fitness facilities should ensure they have the 

relevant licence with APRA. 

PPCA PPCA FREE FREE 









1. 140bpm Jump 

2. 142bpm Revolution 

3. 144bpm How Gee 

4. 146bpm Dee Jay 

5. 148bpm Ride on time 

6. 150bpm Are you gonna go my way 

7. 152bpm Devil Inside 

8. 154bpm The Rockafeller Skank 

9. 155bpm We’re not Gonna Take It 

10. 156bpm Let`s Go Crazy 

11. 157bpm Put your Hands Up in the air 

12. 159bpm Rebel Yell 

13. Electrica 









best 

the best of the 

1 

1. 125bpm Make Your Move 

2. 126bpm Show Me Love 

3. 127bpm Rocket Man 

4. 128bpm Piece Of Me 

5. 128bpm Rain Down Love 

6. 129bpm Voulez Vous 

7. 129bpm Satisfaction 

8. 130bpm You are Free 

9. 130bpm Fading Like A Flower 

10. 130bpm SOS 

11. 130bpm Candy Shop 

12. 130bpm Watch Out 

FReeRIDe 


INDOOR CYCLING 








ORIGINAL SIN 

�� 

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1. How Deep Is Your Love. 

2. You’ll Never Stop Me Lovin You. 

3. Let There Be Love. 

4. Jump. 

5. Bongo Man. 

6. Little Willy. 

7. Enter The Dragon. 

8. Dress You Up. 

9. Say Say Say. 

10. You’re Beautiful. 

11. I Gotta Keep Dancin. 

12. Grease Megamix. 

13. Echale Candela. 

14. Seargent Pepper 

140 BPM 

1. 4:44 125bpm Original Sin 

2. 5:09 140bpm I Hate Myself for Loving You 

3. 5:51 150bpm Control 

4. 5:23 125bpm Hung Up 

5. 6:24 145bpm The Night Train 

6. 5:53 125bpm Poker Face 

7. 5:01 153bpm The Rockafeller Skank 

8. 6:59 124bpm Unbelievable 

9. 4:24 Chasing Cars 

� 

�� 

BOXING 

� 

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1. 138bpm Mamma Weer All Crazee Now 

2. 139bpm Come On Feel The Noise 

3. 140bpm LA Woman 

4. 141bpm Girl Girl Girl 

5. 142bpm Kickstart My Heat 

6. 143bpm Decibel 2003 

7. 144bpm The Devil Is A DJ 

8. 146bpm Castles In The Sky 

9. 147bpm Crazy Sexy Marvellous 

10. 149bpm The Revolution 

11. 150bpm Born To Be Raise 


13. 154bpm Mighty Wings 

PILATES 

4 

















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fi t pilates2 

1. V Island dreamer 

2. Deep Blue 

3. The lord´s gift 

4. Complete peace 

5. Moon eyes 

6. The Mirrow 

7. Remember me 

8. After future 

9. Galaxy 80 

10. High skyes 

11. Pradam grassland 

12. Fionna 


128bpm – 138bpm 








2 

�� 

Dance 

DON’T STOP THE MUSIC 

1. 125bpm Umbrella 

2. 126bpm Beautiful Liar 

3. 127bpm 4 Minutes To Save The World 

4. 127bpm Please Dont Stop The Music 

5. 127bpm Canned Heat 

6. 128bpm In My Arms 

7. 128bpm Unbelievable 

8. 129bpm That Thing You Do 

9. 129bpm If I Told You That 

10. 130bpm Slow 

11. 131bpm Relax ( Take it easy ) 

12. 132bpm Beautiful Girls 

13. 133bpm Break The Ice 

14. 134bpm Walk Away 

15. 135bpm Tribulations 

BOXING 

1. She Wolf 

2. Celebration 

3. Jai Ho (You Are My Destiny) 

4. Single Ladies 

5. Can You Hear Me 

6. Boys Boys Boys 

7. Spotlight 

8. Hold It Dont Drop It 

9. Bad Boy´s Sad Girls 

10. Close To You 

11. Funky Power 

12. Do It 

13. Zoom 

14. Forever 

15. El Nn-Yo 









1. 140bpm Go To Be Certain 

2. 142bpm One In A Millon 

3. 144bpm Can´t Take My Eyes Off Of You 

4. 146bpm That´s All Right 

5. 148bpm Greatest Love Of All 

6. 150bpm Escape 

7. 152bpm AM To PM 

8. 153bpm Since U Been Gone 

9. 154bpm Cartoon Heroes 

10. 155bpm We Play Dumb 

11. 156bpm Let´s Go Crazy 

12. 156bpm Take On Me 

















�� 

AERO 

RETRO 

WORKOUT 

MADNESS! 

1. 135bpm Mandy RMX 

2. 136bpm On The Run (I Don’t Mind) 

3. 137bpm Sunny 

4. 138bpm Forever Young 

5. 139bpm All Out Of Love 

6. 140bpm Runaway 

7. 141bpm Apologize 

8. 142bpm Poison 

9. 142bpm Moonlight Shadow 

10. 144bpm We Built This City 

11. 144bpm I Need A Hero 

12. 145bpm The Power 

13. 145bpm Tainted Love 








1. 125bpm Another One Bites The Dust 

2. 125bpm Another Brick In The Wall 

3. 126bpm Angel 

4. 127bpm Get Up 

5. 128bpm Deeper Love 

6. 129bpm Just An Illusion 

7. 130bpm Voyage Voyage 

8. 131bpm Self Control 

9. 131bpm Lady Marmalade 

10. 132bpm Original Sin 

11. 133bpm Oh L´amour 

12. 134bpm Bad Boys 

13. 135bpm Heart Attack 

14. 136bpm Fire 

1. 138bpm The Eye Of The Tiger 

2. 139bpm Beat It 

3. 140bpm Pump It Up 

4. 142bpm Punked 

5. 143bpm We Will Survive 

6. 144bpm Brooklyn Bouce 

7. 145bpm Time Of Our Lives 

8. 146bpm Excalibur 

9. 148bpm Can U Kick It 

10. 149bpm Sweet Dreams 

11. 151bpm Lets Go Mental 

12. 152bpm Bulldozer 

13. In The Air Tonight 


BOXING 

BOXING 

disc 1 





























13. Electrica 








FReeRIDe 


ORIGINAL SIN 

�� 

�� 

�� 

�� 


best 


1 























4. Jump. 

5. Bongo Man. 










140 BPM 


4 




4. 5:23 125bpm Hung Up 






� 

�� 

�� 

BOXING 

� 














PILATES 

















�� 









fi t pilates2 

1. V Island dreamer 

2. Deep Blue 

3. The lord´s gift 

4. Complete peace 

5. Moon eyes 

6. The Mirrow 

7. Remember me 

8. After future 

9. Galaxy 80 

10. High skyes 

11. Pradam grassland 

12. Fionna 


128bpm – 138bpm 







HUGE LINE OF 

PPCA-FREE 

RELEASES 

AVAILABLE NOW 

2 


BOXING 

�� 

Dance 

DON’T STOP THE MUSIC 

1. 125bpm Umbrella 

2. 126bpm Beautiful Liar 

3. 127bpm 4 Minutes To Save The World 

4. 127bpm Please Dont Stop The Music 

5. 127bpm Canned Heat 

6. 128bpm In My Arms 

7. 128bpm Unbelievable 

8. 129bpm That Thing You Do 

9. 129bpm If I Told You That 

10. 130bpm Slow 

11. 131bpm Relax ( Take it easy ) 

12. 132bpm Beautiful Girls 

13. 133bpm Break The Ice 

14. 134bpm Walk Away 

15. 135bpm Tribulations 

1. She Wolf 

2. Celebration 

3. Jai Ho (You Are My Destiny) 

4. Single Ladies 

5. Can You Hear Me 

6. Boys Boys Boys 

7. Spotlight 

8. Hold It Dont Drop It 

9. Bad Boy´s Sad Girls 

10. Close To You 

11. Funky Power 

12. Do It 

13. Zoom 

14. Forever 

15. El Nn-Yo 









1. 140bpm Go To Be Certain 

2. 142bpm One In A Millon 

3. 144bpm Can´t Take My Eyes Off Of You 

4. 146bpm That´s All Right 

5. 148bpm Greatest Love Of All 

6. 150bpm Escape 

7. 152bpm AM To PM 

8. 153bpm Since U Been Gone 

9. 154bpm Cartoon Heroes 

10. 155bpm We Play Dumb 

11. 156bpm Let´s Go Crazy 

12. 156bpm Take On Me 

















�� 

AERO 

RETRO 

WORKOUT 

MADNESS! 

1. 135bpm Mandy RMX 

2. 136bpm On The Run (I Don’t Mind) 

3. 137bpm Sunny 

4. 138bpm Forever Young 

5. 139bpm All Out Of Love 

6. 140bpm Runaway 

7. 141bpm Apologize 

8. 142bpm Poison 

9. 142bpm Moonlight Shadow 

10. 144bpm We Built This City 

11. 144bpm I Need A Hero 

12. 145bpm The Power 

13. 145bpm Tainted Love 








1. 125bpm Another One Bites The Dust 

2. 125bpm Another Brick In The Wall 

3. 126bpm Angel 

4. 127bpm Get Up 

5. 128bpm Deeper Love 

6. 129bpm Just An Illusion 

7. 130bpm Voyage Voyage 

8. 131bpm Self Control 

9. 131bpm Lady Marmalade 

10. 132bpm Original Sin 

11. 133bpm Oh L´amour 

12. 134bpm Bad Boys 

13. 135bpm Heart Attack 

14. 136bpm Fire 

1. 138bpm The Eye Of The Tiger 

2. 139bpm Beat It 

3. 140bpm Pump It Up 

4. 142bpm Punked 

5. 143bpm We Will Survive 

6. 144bpm Brooklyn Bouce 

7. 145bpm Time Of Our Lives 

8. 146bpm Excalibur 

9. 148bpm Can U Kick It 

10. 149bpm Sweet Dreams 

11. 151bpm Lets Go Mental 

12. 152bpm Bulldozer 

13. In The Air Tonight 


BOXING 

BOXING 

disc 1 





























13. Electrica 





















best 


1 

FReeRIDe 










ORIGINAL SIN 

�� 

�� 

�� 

�� 

Due to the recent determination by the Copyright Tribunal to dramatically increase the fees 

payable by fitness facilities for using original artist music in their group exercise classes, TRAX 

has created a large catalogue of PPCA license free releases. Covering diverse class styles 

including Indoor Cycling, Boxing, HiLo, Step and more, there is sure to be a release for you. 

Listen and buy online at www.traxmusic.com.au 




4. Jump. 

5. Bongo Man. 










140 BPM 

4 




4. 5:23 125bpm Hung Up 






� 

�� 

�� 

BOXING 

� 














PILATES 










Not for sale, hire or rent. The commercial sale of this produc 

unlawful. Production of this sound recording is licensed exclus 

to Trax Music from Fitness Beat (Argentina). While PPCA fees ar 

payable on these compilations for broadcast, APRA broadcast 

will be applicable and fitness facilities should ensure they hav 


© COPYRIGHT 2010 

Not for sale, hire or rent. The com 

unlawful. Production of this sound r 

to Trax Music from Fitness Beat (Arg 

payable on these compilations for 

will be applicable and fitness facili 


fi t pilate 

1. V Is 

2. De 

3. Th 

4. C 

5. M 

6. T 

7. R 

8. A 

9. 

10. 

11 

12 

© CO 

Not for s 

unlawful 

to Trax M 

payable 

will be 

relevan


NETWORK COMMUNITY 

NOTICEBOARD 

I’m sitting here in our brand new offi ce writing this just before the magazine is due to go to print and there’s so much going on 

at the moment I’m not even sure where to begin! But, as usual, I’ll try and summarise what’s going on with us – and with you – in 

a few brief points. 

This month a new reality has set in for the fi tness industry, particularly if group exercise features on the timetable at your 

facility. With the Copyright Tribunal’s disappointing ruling that it will now cost up to $15 per class to use original artist music, 

a fundamental shift will take place. Here at Network our TRAX Music brand, which has been producing music for more than 

20 years, has prepared for this eventuality by building a full range of PPCA license-free music for use in a wide range of group 

exercise classes. Available now, visit www.traxmusic.com.au to listen to and buy the music. 

After the amazing success of our elite Group Exercise Summit in November of last year, our events department is in the 

planning stages for this year’s event, which we hope to be bringing to a city near you sometime in August. With plans to take 

the Summit to more cities and cover material that last year’s attendees asked for in their feedback, this is a great CEC and 

education opportunity that Network’s passionate group exercise members will not want to miss. 

As if that wasn’t enough, we will also be launching our fi rst ever personal trainer summit, in a similar format to its group 

exercise cousin. Featuring one educator and a short session with maximum take home value, it is a great chance to learn from 

the best and earn CECs in the process! Be sure to watch out for more information on both the PT and Group Exercise Summits 

coming your way late this winter. 

Although our events don’t go beyond these shores, Network’s reach can still be felt 

far and wide. Thanks to long-time member Dee Boys for sending this snap of herself f 

perusing the pages of the Autumn issue of Network – while fl oating in the Dead Sea off 

the coast of Jordan! Where will our magazine end up next…? 

On that note I’ll sign off by saying it was great to catch up with a lot of you at FILEX EX 

this year! It was our biggest and best event ever and that is all thanks to YOU, our 

members. 

Healthily yours, 

Ryan Hogan, Membership and Sales Manager 

ryan.hogan@fi tnessnetwork.com.au 

Ph: 02 8412 7423 

CONGRATULATIONS! 

…to Network member Adam Clarke from Maroubra in NSW who has won a 2-night holiday for two in the FILEX Early Bird 

Prize Draw. Well done Adam – be sure to send us some happy snaps from your trip! 

64 NETWORK WINTER 2010 www.fitnessnetwork.com.au

CONTINUING EDUCATION AND RESOURCE CATALOGUE 

www.fitnessnetwork.com.au/catalogue

NETWORK CATALOGUE 

66 

Order online at www.fi tnessnetwork.com.au/catalogue 

(ONLINE CEC COURSES) 

They’re fast, affordable, online and immediate! 

Did you know your standard Professional membership with Network gives you access to 

the full 18 CECs required to re-register with Fitness Australia? 

That’s right! All Network members now have access to online CEC courses that provide 

between 1 and 6 CECs each, all of which are super cheap, with some of them even FREE! 

But wait, there’s more! 

With Network’s online CEC courses, once you submit your assessment online, you will get immediate notifi cation of your pass, 

enabling you to instantly view and print out your CEC certifi cate. There’s no waiting, no administration process, you’re all done 

and dusted with a few clicks of your mouse, which means you can say ‘goodbye’ forever to scrambling to fi nd last-minute CECs! 

CHOOSE FROM: 

6 CECs 

$95 

Fresh Freestyle Essentials for Group 

Exercise, by Lisa Champion, Eff e 

Diamond and Lesley Gray requires you 

to watch the supplied DVDs in full, and 

refer to downloadable handouts, in order to complete the 

exam. This course explores: 

• The process of putting together a dynamic and safe warm 

up for your class 

• Basic communication and teaching skills for group fi tness 

instructors 

• Postural analysis for group fi tness 

• Exercise selection for a group fi tness conditioning class. 

4 CECs 

$59 

Exercise Implications for Baby Boomers, 

by Alisha Smith is undertaken entirely 

online and explores: 

• The key characteristics and history of Boomers 

• The role of the fi tness industry in reducing the potential 

health and social system burden 

• Common lifestyle conditions experienced by Boomers 

• Exercise implications when training Boomer clients with 

diabetes, heart disease, menopause or arthritis 

• Exercise recommendations for healthy Boomers as well as 

those with chronic conditions. 

4 CECs 

$59 

Cutting Edge Core Training for Personal 

Trainers, by Lisa Champion 

is undertaken entirely online and 

examines: 

• The defi nition of core control, including what it is and what 

it’s not 

• Introduction to the Perfect Practice system 

• Assessment and retraining techniques and strategies for 

low / medium / high level core control. 

5 CECs 

$75 

Powerhouse Performance: Functional 

Strength Training, by Jason Weber 

requires you to watch the supplied 

DVDs in full, and refer to downloadable 

handouts, in order to complete the exam. 

This course explores: 

• Building a fi tness arsenal 

• Launching a fi tness off ensive. 

How to Coach Your Clients to Success, 

by Kate and Narelle Henderson 


explores: 

• The principles of coaching, and how coaching can 

overcome psychological barriers 

• Setting SMART goals 

• Communication skills including questioning techniques 

• Relaxation, mental health and the role of the fi tness 

professional. 

4 CECs 

$59 

How to Become an Outdoor PT Star, 

by Kate Henderson and Marin Lazic is 

undertaken entirely online and covers: 

• Creative planning for individuals and groups 

• Cardiovascular programming for the outdoors 

• Resistance programming for the outdoors 

• Core programming for the outdoors 

• Flexibility programming for the outdoors 

• Progression and regression 

• Posterior exercises in the outdoors. 

3 CECs 

$47 

AUSTRALIAN FITNESS NETWORK CONTINUING EDUCATION AND RESOURCE CATALOGUE WINTER 2010 

Note: All prices stated are member rates and include GST. Non-members prices will vary. Visit www.fitnessnetwork.com.au/catalogue for non-member pricing.

3 CECs 

$47 

Cutting Edge Research: The Brain and 

Systemic Infl ammation, by Paul Taylor 

requires you to watch the supplied 

DVDs in full, and refer to downloadable 

handouts, in order to complete the exam. This course 

explores: 

• The neuroscience and psychology of behaviour change 

• How to facilitate self-determination 

• Nutritional and lifestyle keys for reducing systemic 

infl ammation 

• Take-home tools to transform the results you achieve with 

every single client. 

3 CECs 

$47 

Re-Training the Core and Strategic 

Stretching, by Lisa Champion requires 

you to watch the supplied DVDs in full, 

and refer to downloadable handouts, in 

order to complete the exam. The course covers: 

• New skills for training and assessing core control 

• Sensational strategic stretching. 

3 CECs 

$47 

Three Dimensional Movement and 

Flexibility Highways, by Chuck Wolf 


explores: 

• The fascial system and anatomy trains 

• The 4 ‘big rocks’ of movement 

• Maximal gluteal activation through alignment 

• Exercises and movement patterns to enhance strength and 

fl exibility. 

2 CECs 

$35 

Structure and Function of the Spine, 

by Merrin Martin is undertaken entirely 


• The anatomy and physiology of the spine 

• Common spinal concerns prevalent amongst adult clients 

• Suitable assessment and treatment protocols for spinal 

concerns. 

2 CECs 

$35 

The Logistics of Fat Loss for Inner 

Beauty, by Joanna McMillan Price 


explores: 

• An analysis of low calorie and low fat diets 

• Glucose / glycogen and its role in weight loss 

• Nutritional challenges faced by modern society when 

making food choices 

• Tips and strategies for eating for weight loss. 

FREE 


3 CECs 

$47 

• Daily eating 

• Pre training foods 

• Eating during training 

• Post training foods. 

3 CECs 

$47 

Sports Nutrition for Endurance Training, 

by Kira Sutherland 


examines: 

Creating Smooth Transitions for Group 

Exercise, by Karen Finucane 

is undertake entirely online and explores: 

• Choreography design and class planning 

• Modern Teaching Methodologies 

• How to deconstruct choreography 

• Tips on advanced cueing. 

2 CECs 

$35 

Post Exercise Nutrition for Strength 

Training, by Kira Sutherland and Dr 

Stephen Bird is undertaken entirely 


• Eating for optimum recovery 

• Post-exercise supplementation 

• Altering the hormone response through the ingestion of 

protein and carbohydrate 

• The role of insulin and cortisol in anabolic potential. 

2 CECs 

$35 

• Trochanteric bursitis 

• High hamstring tendinopathy 

• Sacroiliac joint pain 

• Shoulder dislocation 

• Shoulder impingement. 

2 CECs 

$35 

How to Train Clients with Above 

the Knee Injuries, by Paul Wright 


explores: 

How to Train Clients with Below 

the Hip Injuries, by Paul Wright 


explores: 

• Medial collateral ligament 

• Anterior cruciate ligament rupture 

• Patellofemoral pain syndrome 

• Posterior cruciate ligament rupture 

• Calf strain. 

If you’re in need of one quick CEC, be sure to check out the range of FREE courses 

online at www.fi tnessnetwork.com.au/cecs 



Note: All prices stated are member rates and include GST. Non-members prices will vary. Visit www.fitnessnetwork.com.au/catalogue for non-member pricing. 

67


68 

If you prefer your professional development to have a bit more ‘meat’, then be sure to 

bookmark www.fitnessnetworkcentre.com as a favourite web site. 

development references and resources. 

THE OPTION OF ONLINE COURSES INCLUDES: 

To view the full list 

ntwk as 

PLUS, CHECK OUT THE EXTENDED OFFER ON PURCHASES FROM www.humankinetics.com 

RESOURCES INCLUDE: 

To receive your discount on this site use: NETWORK as the promo code at the checkout. 

For more information phone 08 8372 0999 or e-mail info@hkaustralia.com 


Note: All prices stated are member rates and include GST. Non-members prices will vary. Visit www.fitnessnetwork.com.au/catalogue for non-member pricing.

The industry always has a high demand for passionate, 

qualifi ed, skilled, innovative and safe indoor cycling 

instructors! 

BECOME AN INDOOR CYCLING INSTRUCTOR 

If you enjoy participating in indoor cycling classes, why 

not turn that passion into an income-earner? If you’ve ever 

thought about becoming an instructor, there’s no need to 

wait any longer! Network delivers Indoor Cycling Experience 

(I.C.E) training in Sydney and around Australia (based on 

demand). 

Suited to both novice and experienced cycling instructors, 

the I.C.E Indoor Cycling Instructor Course workshop focuses 

on music and technique, teaching how to eff ectively 

accommodate the range of experience and fi tness levels 

encountered in cycle classes. 

From an I.C.E 

course you’ll take 

home the proven 

skills, drills and 

techniques that 

keep participants 

returning! 

The I.C.E Indoor 

Cycle Instructor 

Course is also an Accredited Program with Fitness Australia, 

delivering 15 CECs upon completion of the full I.C.E Instructor 

Certifi cation. 

To fi nd out more visit www.fi tnessnetwork.com.au/ice 

or call 02 8412 7400. 

BECOME A CERTIFICATE IV-QUALIFIED PILATES INSTRUCTOR 

The Network Pilates course is a nationally recognised 

certifi cate IV qualifi cation, which will provide you with 

the knowledge and skills to become a sought-after Pilates 

instructor in the fi tness industry. 

Network’s goal is to deliver the best functional Pilates 

instructor courses for the fi tness industry, and to provide you 

with the knowledge to adapt Pilates-based movements to all 

ages and abilities in a group and one-to-one format. 

Network has an exceptional team of Pilates educators, who 

are all extensively trained and hold academic degrees such 

as exercise science, dance, physiotherapy and education. This 

means you are taught by presenters who understand how 

If you want a group fi tness certifi cation that is delivered entirely 

online and is both nationally and internationally recognised, 

then the eGX (Elite Group Exercise) course is for you. 

Australian Fitness Network’s eGX (Elite Group Exercise) course 

is competency based. This means that at the end of your 

training you will not only have the skills to become a group 

exercise instructor, but also the knowledge to start and 

sustain a healthy career in the fi tness industry. And as an eGX 

(Elite Group Exercise) student, you receive online support for 

LIFE, even after you’ve graduated! 

Designed and written from a modern perspective, this course 

can be completed by anyone, regardless of what type of class 

it all fi ts in with personal training, group exercise and the 

general fi tness environment. 

To fi nd out more visit www.fi tnessnetwork.com.au/pilates 

or call 02 8412 7400. 

eGX – ELITE GROUP EXERCISE INSTRUCTOR COURSE OURSE 

YOU plan to teach. After completing the he 

generic group exercise material you can an 

choose to complete either the Athletic c 

or Choreographed strand. This means s 

that for your group fi tness specialisation on 

you actually have the choice of what 

class style you will be assessed on and d 

don’t have to complete anything you 

don’t want to! 

For further information visit 

www.fi tnessnetwork.com.au/elitegx gx 

or call our fi tness career consultants ts 

on 02 8412 7402. 


AUSTRALIAN FITNESS NETWORK CONTINUING EDUCATION AND RESOURCE URCE CATALOGUE WINTER 2010 

Note: All prices stated are member rates and include GST. Non-members prices will vary. Visit www.fitnessnetwork.com.au/catalogue catalogue for non-member pricing. 

69

NETWORK MEMBERSHIP FORM 

MEMBERSHIP � Yes I’d like to join/renew � Please send me more information on membership 

CONTACT DETAILS PLEASE PRINT CLEARLY IN BLOCK LETTERS 

Are you an existing Network member?: � YES � NO MEMBERSHIP NO.: (if applicable) 

Family name: First name: 

Address: 

Suburb/City: State: 

Postcode: 

E-mail: 

Country: 

Ph (W): ( ) Ph (H or M): ( ) 

� Cheque (attached) � Money order (attached) � MasterCard � VISA 

Credit card no.: / / / Expiry date: / Security code: / / 

Credit card holder’s name: Cardholder ph: ( ) 

Signature: Date: / / 

MAIL, FAX OR PHONE TO THE CONTACT DETAILS BELOW 

As the leading source of information, education and events in fi tness, Australian Fitness Network has a membership to suit 

your needs. Visit www.fi tnessnetwork.com.au/membership for a full list of benefi ts or contact our Membership Services 

Consultants by phoning 02 8412 7400 or e-mailing info@fi tnessnetwork.com.au 

INTERNATIONAL ORDERS 

CREDIT CARD ONLY All orders are shipped 

by air mail or courier depending on country. 

We will fi nd the lowest rate and your credit 

card will be debited for the cost of shipping. 

If you require alternative mail arrangements, 

please specify when ordering. 

70 

ANNUAL MEMBERSHIP IS $119 

Please select your main area of interest: 

� PERSONAL TRAINER* 

* PTontheNET is included ONLY for Australian members. 

� GROUP EXERCISE, MIND BODY & AQUA INSTRUCTOR 

� CLUB OWNER/MANAGER 

� INDUSTRY SUPPLIER 

ADDIITIONAL SPECIALTY PUBLICATIONS 

� Professor Trim’s Fat Loss Publication ($33)** 

** Only available via email. 

GUARANTEE 

Products sold by Network are guaranteed for quality. If you 

receive a faulty product, please return to Network within 14 days for 

a replacement, credit or refund. An administration fee will be applied 

to all refunds. Postage and handling is non-refundable. While all care 

is taken to deliver your goods, we cannot accept responsibility for 

lost or stolen post, whereas courier service is guaranteed. 

CONTACT US 

ABN 61 003 325 424 

$ 

$ 

TOTAL: $ 



AUSTRALIAN FITNESS NETWORK 

Street: 47 Hume Street 

NSW 2065, AUSTRALIA 

Post: PO Box 577, Crows Nest, 

NSW 1585 AUSTRALIA 

Fax: 02 8088 3842 

Phone: 02 8412 7400 

E-mail: info@fi tnessnetwork.com.au 

Web: www.fi tnessnetwork.com.au


FULL RANGE OF PPCA-FREE AND ORIGINAL ARTIST MUSIC 

AVAILABLE ONLINE FOR LISTENING AND PURCHASING NOW! 

Trax Music has been producing music specifi cally for the fi tness industry for 20+ years. So, if you deliver 

classes in step, HiLo, circuit training, mind body, aqua, cycling or boxing, Trax has the music you need 

to keep your classes full and your participants coming back for more! With new releases being added 

regularly, there’s no need to look anywhere else for the soundtrack to your next class! 

CHOOSE FROM THESE NEW CD RELEASES, OR TO LISTEN ONLINE, VISIT www.traxmusic.com.au 


28 

PPCA-FREE 

80S GREATEST HITS 

FREERIDE 1 

STEP ELITE 28 

80s 

Greatest 

Hits 

1. 5:34 138bpm Jumping Jack Flash 

2. 5:18 139bpm Out Of Touch 

3. 4:22 139bpm Ghostbusters 

4. 3:52 140bpm Hungry like a Wolf 

5. 5:00 140bpm She`s so could 

6. 5:00 140bpm You`ll see 

7. 4:19 140bpm The only way is up 

8. 5:13 141bpm You spin me round 

9. 5:00 141bpm Axel F 

10. 4:58 142bpm I want your love 

11. 5:11 142bpm When doves cry 

12. 5:12 143bpm Bring on the night 

PPCA FREE 








RIGHT ROUND 

1. 3:25 122bpm Right Round 

2. 6:54 138bpm Everybody is Free 

3. 3:59 148bpm Highway to Hell 

4. 5:40 130bpm San Francisco 

5. 4:42 150bpm Sweet Child of Mine 

6. 4:09 140bpm Poison 

7. 2:57 124bpm Infi nity 

8. 4:44 144bpm We Built this City 

9. 5:51 153bpm No Limits 

10. 6:36 126bpm I Gotta Feeling 

11. 4:19 Goodbye My Lover 

$35 

1 

$35 








ORIGINAL ARTIST 

PPCA FREE 

1. Celebration – Madonna 5.16 

2. Firefl ies – Owl City 3.45 

3. Party in the USA – Miley Cyrus 5.15 

4. Bulletproof – La Roux 4.45 

5. This Is Who I Am – Vanessa Amorosi 5.00 

6. Tik Tok – Kei$ha 3.45 

7. Bad Romance – Lady GaGa 5.45 

8. Whatcha Say – Jason Darulo 4.15 

9. Superwoman – Shontelle 5.00 

10. Morning After Dark – 

Timbaland ft SoShy and Nelly Furtado 5.15 

11. She Wolf – Shakira 5.15 

12. Telephone – Lady GaGa ft Beyonce 5.15 


Not for sale hire or rent. The commercial sale of this product is unlawful. 

Any public performance or broadcasting of this sound recording requires 

licences from PPCA and APRA 

Production of this sound recording is licensed by the Australian Recording Industry Association 

as agents for BMG Australia Limited, EMI Music Australia Pty Ltd, Festival Records Pty Ltd, 

Universal Music Entertainment Ltd, Polygram Pty Ltd, Sony Music Entertainment Australia Ltd, 

Warner Music Australia Pty Ltd, Mushroom Records Pty Ltd, Shock Records Pty Ltd, Colossal 

Records of Australia Pty Ltd, Mushroom Distribution Services Pty Ltd. 

128 bpm 

$35 

1. 140bpm 4:58 Turn On The Music 

2. 141bpm 5:01 I Hate Myself For Loving You 

3. 142bpm 6:32 Thunderstruck 

4. 144bpm 3:33 Hello 

5. 145bpm 4:18 It´s Time 

6. 146bpm 6:05 The Night Train 

7. 147bpm 3:41 Mind The Gap 

8. 148bpm 5:03 Control 

9. 150bpm 3:37 Music Is Pumping 

10. 152bpm 4:53 Hey Babe 

11. 154bpm 4:40 3 Bass Function 

12. 155bpm 4:13 Afraid of The Dark 

13. 157bpm 3:37 Move Your Ass 

14. 3:56 When You´ve Gone 

132bpm 

140 – 155 BPM 

Hilo 

Pro 

1. 140 4.47 Shine Like a Superstar - Ella 

2. 142 4.30 Feel It - The Tamperer ft Maya 

3. 145 4.24 Paranoid - The Jonas Brothers 

4. 147 3.48 I Just Can’t Get Enough - The Saturdays 

5. 149 4.56 Somebody’s Me - Enrique Iglesias 

6. 150 4.16 SOS - Jordin Sparks 

7. 150 4.54 Battlefi eld - Jordin Sparks 

PPCA FREE 








PUMPIN’ 

STEP 1 

1. 8:15 On The Bible – 

Northernbeat vs Klubkidz 

2. 6:04 Take Me To Your Heart – Zach 

3. 5:20 Love In The First Degree – Teresa M. 

4. 5:20 How Long? - Linda Clifford 

5. 5:20 Drop The Pilot – Jo Frances 

6. 5:49 Are You Ready To Fly – Northernbeat 

7. 6:18 Knock On Wood – Boyz with Toyz 

8. 4:22 Brass in Pocket – Jo Frances 

9. 4:55 Come Into My World – Mary Kiani 

10. 4:37 How To Save a Life - Southshore 

11. 3:53 Hot Love – Jonny Wright 

12. 5:22 Anything Is Possible – Mary Kiani 

13. 6:00 Chasing Cars – Southshore 

PPCA FREE 




to Trax Music from Pumpin’ UK Records. While PPCA fees are not 




8. 152 4.00 Everything I’m Not - The Veronicas 

9. 152 4.37 Free - Livvi Franc 

10. 152 4.25 The Spell - Alphabeat 

23 

11. 155 3.55 Lovegame - Lady GaGa 

12. 155 4.32 Forever Is Over - The Saturdays 

13. 155 4.03 Evacuate The Dancefl oor - Cascada 










BOXING 

BOX 6 

TRAINING 














disc 1 

PPCA FREE 








PUMPIN’ 

HILO 1 

1. 140 7.46 On The Bible – Northernbeat 

2. 142 5.38 Take Me To Your Heart – Zach 

3. 145 4.51 Love In The First Degree – Teresa M. 

4. 147 4.47 How Long? - Linda Clifford 

5. 149 4.44 Drop The Pilot – Jo Frances 

6. 150 5.07 Are You Ready To Fly – Northernbeat 

7. 150 5.20 Knock On Wood – Boyz with Toyz 

8. 152 4.03 Brass in Pocket – Jo Frances 

9. 152 4.13 Come Into My World – Mary Kiani 

10. 155 4.00 How To Save a Life - Southshore 

11. 155 3.18 Hot Love – Jonny Wright 

12. 155 4.34 Anything Is Possible – Mary Kiani 

13. 155 5.07 Chasing Cars – Southshore 

140BPM 

PPCA FREE 




to Trax Music from Pumpin’ UK Records. While PPCA fees are not 




3 

1. 5.15 Need You Now – Agnes 

2. 5.22 Our House – Kid British 

3. 4.07 Videophone – Beyonce ft Lady GaGa 

4. 4.07 Bang Bang – Melanie Fiona 

5. 5.29 Body Language – Jesse McCartney ft T-Pain 

6. 5.02 Down – Jay Sean 

7. 5.02 Ego – The Saturdays 

8. 4.34 Automatic – Livvi Franc 

9. 4.21 3 – Britney Spears 

10. 3.26 I’m In Miami – LMFAO 

11. 4.21 I Ran – Darude ft Blake Edwards 

12. 4.45 Sunshine – Dance Nation 



Any public performance or broadcasting of this sound recording requires licences 

from PPCA and APRA 

Production of this sound recording is licensed by the Australian Recording Industry Association as agents for 

BMG Australia Limited, EMI Music Australia Pty Ltd, Festival Records Pty Ltd, Universal Music Entertainment Ltd, 

Polygram Pty Ltd, Sony Music Entertainment Australia Ltd, Warner Music Australia Pty Ltd, Mushroom Records 

Pty Ltd, Shock Records Pty Ltd, Colossal Records of Australia Pty Ltd, Mushroom Distribution Services Pty Ltd. 

PILATES 

140 – 158bpm 

fi t pilates3 

Easeback 

Mindbody � Yoga � Pilates 

1. 5:48 Feel Flipside 

2. 4:50 Café Beluga Audio Shaman 

3. 5:16 Karate Master Small Defence 

4. 4:41 Deep Audio Shaman 

5. 5:26 Border Crossing Amanaska 

6. 4:09 If You Only Knew Christophe Goze 

7. 6:10 Margherita Tom Middleton 

8. 3:21 Pachamana Kaya Project 

9. 8:00 Easeback Amanaska 

10. 5:19 Yearning Tom Middleton 

11. 5:45 8mm Flipside 

Total Running Time: 58 minutes 

1. Angels and Clouds 

2. Blue Rain 

3. Moctezuma’s Revenge 

4. A Day in My Life 

5. Calliope 

6. Hanging a Dream 

7. Atlantis 

8. Deep Blue 

9. Rain in Hong Kong 

10. Lost Worlds 

11. Weird Ways 

12. Under the Bridge 

PPCA FREE 








HILO 

1. 3:41 Shining Down 

2. 3:38 I`m Gonna Get You 

3. 4:02 Dance 

4. 4:00 Celebrate Your Life 

5. 4:25 Jump 

6. 4:23 Blue Lagoon 

7. 4:46 Beach Time 

8. 2:59 Music Is My Life 

9. 4:02 California Dreamin’ 

10. 4:25 Sweet Child Of Mine 

11. 3:46 Discoland 

12. 3:32 Do You Want It Right Now 

13. 4:58 Are You Gonna Go My Way 

14. 5:08 Ah Natsuyasumi 

15. 5:08 Be The One 

PPCA FREE 

















CHOOSE FROM THESE DVD RELEASES, OR TO VIEW ONLINE, VISIT www.traxmusic.com.au 

THE AEROBIC FORMULA 

BEAT IT VOL 2 

PUMPIN STEP 1 

HILO PRO 23 

$35 

$35 

$35 

BOX TRAINING 6 

PUMPIN HILO 1 

WHATEVER! 3 

FUNCTIONAL BODY 

CONDITIONING THE STEP MAGICIAN 

FIT PILATES 3 

SHINE HILO 

EASEBACK 

MIND AND BODY 

SHOWDOWN 2 

FREEBOX 1 

BOXING 

STEP PRO 12.2 

TRAX MUSIC also sells microphone belts, heart rate monitors and blood pressure kits. 

To view the full range visit www.traxmusic.com.au 

$35 

$35 

$35 

$35 

$35 

$35 


1. 5:59 Cum Feel The Noize 

2. 4:41Satisfaction 

3. 3:38 Original Sin 

4. 5:07 The Power 

5. 4:03 Sex Bass and Rock n Roll 

6. 4:42 Highway Star 

7. 4:29 Rockefeller Skank 

8. 5:59 No Limits 

9. 5:32 Crazy Sexy Marvellous 

10. 4:54 Kickstart My Heart 

11. 4:54 Are You Gonna Go My Way? 

12. 6:30 Paint It Black 

150bpm 

1 

$35 

PPCA FREE 








1. 128bpm Evacuate The Dance Floor 

2. 128bpm You Are My Sunshine 

3. 129bpm Bad Romance 

4. 129bpm Love Today 

5. 130bpm Cry For You 

6. 131bpm Tik Tok 

7. 133bpm Use Somebody 

8. 134bpm Forever 

9. 135bpm On The Run ( I Dont Mind ) 

10. 137bpm When I see You Smile 

11. 138bpm Live Your Life 

12. 138bpm Viva La Vida 

$35 

PPCA FREE 










71

Form. Function. Balance. 

BALANCE 

Creating leading edge fitness equipment is 

both an art and a science. At Integrity, we have 

never lost sight of our ultimate goal – to make 

technologically advanced machines that integrate 

seamlessly and simply with the human physique. 

NNOVAT IVE FUNCTIONAL AUSTRALIAN 

Integrity Strength Systems 

www.integritystrength.com Phone 1300 666 058 I

CD - Australian Fitness Network

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