summer 2010-edit.indd - Australian Fitness Network

INSIDE 

THE OFFICIAL PUBLICATION OF AUSTRALIAN FITNESS NETWORK 

WWW.FITNESSNETWORK.COM.AU 

Foam Roller body blast 

Shake it and shape it with SH'BAM! 

Is social media relevant to club marketing? 

Think Feel Know: better communication for better client results 

Eat to beat diabetes 

Injury & Rehab: how to reduce your legal risk 

SUMMER 2010 

ISSN 1832-5548 • PRINT POST APPROVED • NO PP244240/00006 • ABN 61 003 325 424

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this issue 

TRAINING 

Foam Roller body blast 13 

Helen Vanderburg 

Help clients reap the benefi ts of 

prenatal fi tness 21 

Marina Perry-Kuhn 

The Gymstick Swiss ball 

sensation 49 

Marietta Mehanni & Sophie Russell 

SPECIAL FEATURES 

Think Feel Know: better 

communication for better 

client results 18 

Glenda Thompson 

Network's bag of tricks 36 

Massage your way to a 

better business 58 

Heather Grobbelaar 

AQUA 

H 2 O dance party 42 

Kayla Duke & Naomi Ling 

GROUP EXERCISE & MIND BODY 

Shake it and shape it with SH’BAM! 29 

Marie Anagnostis 

Overcoming newbie nerves 46 

Carl McCartney 

BUSINESS 

Grow your business: DR Fitness 39 

Heather Smith 

Is social media relevant to 

club marketing? 62 

AFIS 2010 panel discussion 

NUTRITION 


Eat to beat diabetes 32 

Morwenna Kirwan 

REGULAR FEATURES 

Perspective 7 

Xen Angelides 

Fit Facts 8 

Kiwi Korner 10 

Injury & Rehab: 26 

how to reduce your legal risk 

Paul Wright 

CEC exam information 41 

Product Showcase 54 

Research Review: 60 

vibration training and 

strength gains 

Mike Climstein, PhD 

Network Community 64 

Network Catalogue 65 

WWW.FITNESSNETWORK.COM.AU \ NETWORK SUMMER 2010 3 

SUMMER 2010


4 

Editorial 

As 2010 draws to a close I fi nd myself 

taking stock of what’s been a big year 

here at Network; another successful 

FILEX Convention was swiftly followed 

by our move to great new premises, 

and more recently we held a series of 

fantastic Group Ex and PT workshops 

across the country. Add to that numerous 

weddings and babies for members of the 

Network team and it’s been a biggie! 

But as well as looking back on the year 

that was, we’re also looking forward to 

2011 and the FILEX Convention, taking 

place between 15-17 April in Sydney’s 

Darling Harbour. You’ll fi nd the brochure 

enclosed with this copy of Network. For 

the industry newbies among you, FILEX 

is the highlight of the Australian fi tness 

industry calendar, delivering hundreds of 

shot-in-the-arm sessions to inspire your 

training delivery and boost your business 

success. The summer break provides 

the perfect opportunity to browse the 

brochure, select your sessions and 

register early to get the best rates and 

increase your chance of getting your top 

session choices. 

On the topic of building your fi tness 

business success, be sure to check out the 

feature on the revamped online Network 

Member Gym Bag on page 36 of this issue. 

It’s a great FREE resource for Network 

members, so do take advantage of it! 

From the whole team at Network, we 

wish you a Merry Christmas, a beautiful 

summer and a healthy new year! 

Oliver Kitchingman, Editor 

oliver.kitchingman@fi tnessnetwork.com.au 

Ph: 02 8412 7486 

NETWORK SUMMER 2010 / WWW.FITNESSNETWORK.COM.AU 

ON THE COVER: 

With SH’BAM, the latest group exercise innovation, the transition of dance 

moves from nightclub to fitness studio looks to be complete. For more on the 

new program from Les Mills, read ‘Shake it and shape it with SH’BAM!’ by 

Marie Anagnostis on page 29. 

EDITOR ASSOCIATE EDITOR 

Oliver Kitchingman 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. 

90623FA1209 

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 

Your 

Network 

membership 

provides you 

with 1 CEC 

EXECUTIVE DIRECTOR Ext. 

Nigel Champion 112 

SPECIAL PROJECTS 

Analee Matthews 113 

Ryan Hogan 100 

INFORMATION 

Oliver Kitchingman, Editor 186 

Jack Lee, Graphic Designer 109 

MEMBERSHIP SERVICES 

Paige Nossiter 

Membership Coordinator 

Kate Smith 

102 

Membership Consultant 

EVENTS 

Amy Bird 

101 

Events Manager 

Brooke Campbell 

119 

Events Coordinator 118 

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. 

www.facebook.com/ozfitnetwork 

twitter.com/ozfitnetwork 


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 

(see directory below) to 02 8412 74__ __. For example, to phone 

Oliver (ext 186), you can phone direct using 02 8412 7486. 

EDUCATION 

Alisha Smith 

Education Manager 111 

Jessica Champion 

Education Coordinator 180 

Kathryn Weihen 

Online Trainer 110 

Skye Jones 

Online Trainer 182 

SALES & MARKETING 

Rebecca Myers 

Sales & Marketing Manager 115 

Rebecca Carle 

Career Consultant 134 

Milena Tramosljanin 

Career Consultant 103 

FINANCIAL SERVICES 

Noelene Chandler, 

Finance Manager 107 

Michelle Wang 

Finance Administrator 105

AUSTRALIA’S 

FITNESS INDUSTRY 

EVENT OF THE YEAR 

Featuring over 250 diverse topics delivered by leading 

presenters from Australia and around the globe, 

the 2011 3-day program will provide you with an 

abundance of opportunities to grow your skills and 

knowledge. 

In addition to the educational program, FILEX is your 

chance to interact and network with more than 2,000 

like-minded fitness professionals. Can you afford to 

miss the leading event on the fitness industry calendar? 

Your copy of the FILEX brochure is enclosed 

with this issue of Network magazine. 

For more information or to register online, 

check out www.filex.com.au or 

phone Network on 02 8412 7400. 

BROUGHT TO YOU BY 

15 TO 17 APRIL 2011 SYDNEY CONVENTION CENTRE 

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Perspective 

Perspective features the opinions of prominent fi gures in the fi tness industry. Here, Xen 

Angelides, marketing expert and industry veteran, advocates monitoring trends in order to 

position your fi tness business ahead of the competition. 

The most successful fi tness 

businesses are those which 

monitor and respond to industry 

trends, as well as wider societal ones, 

both in Australia and internationally. 

And by trends, I’m referring to notable 

movements, rather than fl ash in the pan 

‘fads’. For example, one of the major 

trends identifi ed in the 2010 Australian 

Fitness Industry Survey (AFIS) was the 

growth of small group personal training. 

Smart clubs and trainers will have taken 

this on board to off er – and publicise – 

this service, enabling them to stay one 

step ahead of their competition. 

The 2010 AFIS and a recent ACSM survey 

of predicted trends for 2011 highlighted 

some of the current and upcoming ‘buzz’ 

areas in our industry. For example, in the 

club sector the growth of smaller lowservice 

model clubs and no-contract 

clubs were high on the list. In the area of 

personal training, functional fi tness and 

training children and obese populations 

rated up there with small group training. 

The group exercise arena, meanwhile, 

has been witnessing signifi cant growth 

in dance-oriented workouts, such as 

the Zumba Latino dance fi tness and the 

upcoming Les Mills SH’BAM program. 

In addition to surveys and fi tness media, 

industry events such as FILEX off er a 

great way of keeping abreast of the latest 

trends and developments. The sheer 

variety of topics and range of national 

and international presenters creates 

a melting pot of ideas and options. It’s 

always interesting to note, however, 

that a few hot topics rise to the top, and 

by the end of the weekend everyone 

returns to their clubs and studios with 

heads full of ideas, and with two or three 

major trends at front of mind. 

When you know what trends are 

emerging, you can create a strategy 

enabling you to be the early bird that 

gets the worm, by off ering the services 

that your members or clients aren’t even 

aware they want yet. But they will want 

them, and when the trend fully emerges 

you’ll be ahead of your competitors 

by having been an ‘early adopter’, 

establishing your credentials in the fi eld 

and building your reputation for being 

at the cutting edge. 

Of course, when you are launching a 

new program or service, marketing 

and strategy are critical for spreading 

the word. If you want to establish a 

clear image of your new offering in 

the mind of your members and clients, 

you first need a clear image in your 

own mind. Strategy is your road map. 

By approaching it in a systematic 

and logical way, by collecting and 

analysing data and monitoring 

trends, you can establish a strategy 

for launching a new offering. Once 

you have determined your strategy, 

everyone in your business needs to 

know what that it is. 

Twelve years ago, every social 

demographic report you picked 

up spoke of the importance of the 

ageing market. How many clubs and 

trainers positioned themselves to take 

advantage of it? If you did, kudos to you! 

Over the past decade, club memberships 

have grown 86 per cent in the under 55 

age group, but by a massive 249 per 

cent in the 55 plus age group. Collecting 

data and analysing trends would have 

given innovative marketers the ability to 

position their clubs accordingly. 

To maximise the benefi t of your position 

as an early adopter, you should market 

yourself using diff erentiation as your 

selling point. If you are the fi rst club 

in your area to off er no-contract 

memberships, you should publicise this 

unique status. If you’re a trainer who 

off ers small group training, don’t wait 

to be approached by members; many 

people wouldn’t assume you off er it, 

so be proactive and market yourself as 

off ering the latest training trend. 

Marketing is about convincing people 

they should buy your product. For fi tness 

facilities it is about selling and retaining 

memberships. Many businesses make 

the mistake of cutting back on their 

marketing to ‘save’ money when sales 

are slow. If you run a progressive fi tness 

business that adopts the latest programs 

and techniques, it is a false economy not 

to market your unique selling point. 

Marketing is about giving consumers 

more reasons to buy more of your 

product, more often. It is an investment. 

If you want to grow, you have to market. 

Of course – not every trend will be for 

you and your business. Experience will 

have taught you what does and doesn’t 

tend to work in your business; you 

should already have a picture of trends 

within your own club’s demographic. 

What goes down a storm in an inner city 

Melbourne club might leave members 

scratching their heads in the back 

o’ Bourke. By using your own sound 

judgement, monitoring trends and 

placing yourself strategically ahead of 

the curve, your business will prosper. 

Xen Angelides 

The business development manager with Blue Fitness Australia, Xen has 30 years of 

experience in club operations, personal training, programming and membership sales. During 

the last 10 years he has worked with some of the major fi tness equipment manufacturing 

companies. To contact Xen, email xen.angelides@bluefi tness.com.au 


REGULAR FEATURE

REGULAR FEATURE 

8 

Fit Facts 

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

Network’s enewsletter regularly delivers this sort of information direct to your email inbox. 

Group Ex’ers think pink to fi ght cancer 

In October, Australian 

Fitness Network and 

Aerobic Microphones 

Australia joined forces 

to raise awareness and 

funds for the Cancer 

Council’s Pink Ribbon 

Day, held on 22 October. 

We invited clubs to 

participate by running 

a Pink Class or Pink Day, 

with all money raised 

going to help prevent, 

detect and treat cancer. 

Through sales of special Pink and Pink Bling micbelts, Pink 

CDs and the running of Pink classes, Network is extremely 

proud to announce that over $10,000 was donated to 

the Cancer Council! We’d like to thank everyone who got 

involved, and to give a special mention to Kristen Bale and 

the team at Fitness First Campbelltown (pictured) who 

organised a Pink Day and raised in excess of $4,000 – an 

awesome eff ort! 

It’s great to see our industry getting behind a cause and 

making a real diff erence – all while delivering a hugely fun 

fi tness experience to members! 

Source: Network & AMA 

Dumbbell curls could help kidney patients 

A US study has found that 

resistance training could 

improve the life expectancy of 

kidney disease patients. 

Over a fi ve-year study period, 

researchers from Los Angeles 

Biomedical Research Institute 

looked at the eff ects of lean 

and fat mass on the health and survival of kidney dialysis 

patients. Nearly 800 study subjects had their mid-arm 

muscle circumference and their triceps skinfold measured, 

to gauge lean mass and fat mass, respectively. 

Patients with the highest mid-arm muscle circumference 


Aussie research fi nds salt curbing effective 

A compulsory restriction on the amount of salt allowed to be 

included in processed foods would be considerably more 

eff ective than a voluntary scheme with the same objective, 

according to recent Australian research. 

A team from the University of Queensland looked at the 

‘Tick of approval’ scheme whereby companies can buy a 

National Heart Foundation logo to display on their product 

in exchange for reducing that foodstuff ’s salt content – 

high levels of which are associated with heart disease and 

stroke. The eff ectiveness of this voluntary scheme was 

then compared with a mandatory curb on salt, in relation 

to years of good health over a lifetime and how this would 

relate to savings on long-term health care costs. 

While the voluntary ‘Tick’ scheme was found to be costeff 

ective and have the potential to reduce heart disease by 

almost 1 per cent, the researchers found that mandatory 

restrictions set by government could bring about an 18 per 

reduction if the population reduced its salt intake to the 

recommended limits of 6 grams maximum per person daily. 

The study authors commented; 

‘If corporate responsibility fails, 

maybe there is an ethical justifi cation 

for government to step in and 

legislate’. 

Source: Heart 

were found to have a 37 per cent greater likelihood of 

surviving the duration of the study period than their 

counterparts with the lower circumferences. Additionally, 

the higher circumference subjects achieved higher scores in 

a mental health test than those with lower circumferences. 

The tricep measurements did not appear to correlate to 

patients' health and survival. 

Study author Dr Kamyar Kalantar-Zadeh said ‘it is possible 

that interventions that can improve muscle mass or increase 

lean body mass can lead to better clinical outcomes and 

greater survival in tens of thousands of dialysis patients and 

probably millions of individuals with other stages of chronic 

kidney disease or other chronic disease states’. 

Source: Clinical Journal of the American Society of Nephrology

YOUR COMPREHENSIVE CONVENTION EXPERIENCE 

Specifically designed for fitness business owners and operators, fitness managers and personal 

trainers, the Gold Pass packages provide you with access to the Business Lounge, registration 

to attend the Business or PT Business Summits, and a seat and a meal at the Business or PT 

Breakfasts, in addition to the 3-day FILEX convention program. 

The Gold Pass package gives you an extra day of learning and inspiration. Held on Thursday 14 

April, the Business Summit and PT Business Summit will give you the chance to delve into our 

presenters’ combined wealth of knowledge from decades of business success. This year’s lineup 

features the likes of Dan Gregory, advertising mogul and a regular on ABC TV’s The Gruen 

Transfer; Karen Woolley, Associate Professor at The University of Queensland and advocate of 

the Small Giants theory, and Derek Barton, the man behind the global success of Gold’s Gym. 

These all-inclusive packages have been developed to ensure that you receive the most ‘bang 

for your educational buck’. For the ultimate all-inclusive FILEX 2011 experience, the Gold Pass 

cannot be beaten! 

Register online today at www.filex.com.au or phone Network on 02 8412 7400 for more information. 

SPACES ARE STRICTLY LIMITED SO BOOK YOUR SEAT TODAY! 

BROUGHT TO YOU BY 

15 TO 17 APRIL 2011 SYDNEY CONVENTION CENTRE


10 

Kiwi Korner 

News and announcements from the New Zealand fi tness industry 

Yes, GST applies to gym memberships 

Gym memberships, like most services in New Zealand, went up by 2.2 per cent on 1 October in line with the GST 

increase from 12.5 per cent to 15 per cent. ‘For most people this will be around 50 to 70c extra a week on a standard 

gym membership’ said Richard Beddie, CEO of FitnessNZ; ‘Unfortunately, one major newspaper in New Zealand 

incorrectly reported that gym memberships were exempt from the GST rise, which is entirely incorrect, and this 

has caused some confusion. Our position is identical to that of IRD, and we are both very clear that gyms, like all 

businesses, are legally required to charge GST at 15 per cent on all payments received after 1 October 2010. The 

increase applies to all payments, regardless of whether this is for a new membership or one started before 1 October.’ 

FitnessNZ has produced a one-page guide, accessible from www.fi tnessnz.co.nz, for gym members who have 

questions about how the GST rise will aff ect memberships. 

Consumer law reform update 

In response to the Ministry of Consumer Aff airs draft paper on proposed changes to consumer law, FitnessNZ has 

continued to make submissions to, and meet with, the Ministry to ensure the changes are fair to all concerned. 

‘We have already expressed our support to the Ministry of their desire to have simplifi ed and principles-based 

consumer laws, but we still have concerns around some of the proposed changes such as the ‘grey list’ that 

would adversely aff ect the ability of fi tness centres to enter into membership agreements with the public. 

The ‘grey list’ idea comes directly from the recently developed consumer laws in Australia, and our view is this 

approach is fundamentally fl awed. Terms ranging from annual CPI increases, transfer clauses, through to the 

ability of a club to terminate a membership if a member interferes with the enjoyment of others are all at risk’ 

said FitnessNZ CEO Richard Beddie; ‘We are working with the Ministry to address these.’ 

REPs re-registrations hit record numbers 

The NZ Register of Exercise Professionals (REPs) has reported a record number of re-registrations, which were 

due by 1 October. Over 1,200 individuals re-registered, up 30 per cent on this time last year, meaning that the 

annual peak of 2,000 registered exercise professionals is most likely to be exceeded this year. 

REPs registrar Stephen Gacsal said, ‘Not only have we received a record number of re-registrations, but we 

have processed them in record time, with over 1,000 applications processed in under three weeks, meaning 

anyone that completed the registration process on time has received their registration certifi cate by now. We 

are already working on streamlining this process further, so for 2011 individuals will be able to complete 99 

per cent of the process online, meaning REPs staff can do the remaining checks, resulting in certifi cates being 

issued even more rapidly. We are also working on a new system that will enable even those undertaking 

registration for the fi rst time to do so online’ Gacsal revealed. 

Gyms in Christchurch work together to help those in need after earthquakes 

After the large earthquake in Christchurch on 4 September, gyms in Christchurch have been working to help 

locals without hot water have showers. Some gyms are also allowing members whose gym is out of action due 

to earthquake damage to use other gyms in the city for no charge. 

‘This is an excellent example of fi tness centres being part of the community, and doing their bit to help Christchurch 

locals return to ‘normality’ as much as possible. Some gyms received light damage from the quakes, and some were 

completely unaff ected – thankfully most are now fully open and 100 per cent operational. Most importantly, given 

the time of the main quake (4.35am), very few gyms were open and no injuries were reported’ said Richard Beddie. 

NETWORK SUMMER 2010 / WWW.FITNESSNETWORK.COM.AU

Get your career pumping 

with NZ registration! 

Join the 1700+ exercise professionals who already benefit 

from registration with the New Zealand Register of 

Exercise Professionals. 

Over 175 facilities in New Zealand ONLY employ and contract with 

registered individuals, so registering makes you more employable. 

In addition Registered individuals can access public liability 

insurance extremely cheaply (less than $200 a year) and 

also receive regular updates on education courses, job 

opportunities and general industry developments. 

• Employability 

• Job opportunites 

• 175 NZ facilities 

• Education courses 

• Industry updates 

For information: 

www.reps.org.nz 

Ph: 0800-55-44-99 

International callers: 

+64-3-379-6139

FOAM ROLLER 

BODY BLAST 

Achieving more in less time is crucial for time-poor clients. 

Efficient, effective and versatile, the foam roller could be the 

training tool that helps them do just that, says Helen Vanderburg. 

With time being the number one barrier to exercise, 

the ability to help clients get more done in less 

time is incredibly useful when it comes to retention 

– and to getting new clients via referrals! The foam roller is an 

effi cient, eff ective and versatile training tool, which can be used 

to develop strength, balance and fl exibility while seamlessly 

integrating self-myofascial release (SMR) techniques. 

The following series of exercises will fl ow easily with minimal 

transitions to help you give clients a full core strength, balance 

and fl exibility workout. 

Bridge to crunch 

This exercise works the anterior and posterior core while 

providing SMR through the mid and upper back. Begin in a 

seated position with knees bent and the roller behind the back. 

Place the roller under the shoulder blades and bring the hands 

behind head. Press the heels into the fl oor and lift the hips 

just off the fl oor, bringing the upper body into an abdominal 

crunch position. From here, roll the upper back over the roller 

until the shoulders are lined up in the centre of the roller, at the 

same time lifting the hips up into a back bridge. Roll the hips 

back down as you crunch into an abdominal curl, keeping the 

hips off the fl oor. Repeat (photos 1 & 2). 

Lateral roll out 

Begin in a seated position laterally to the roller with both hands 

just wider than shoulder-width apart on the foam roller. Roll 

out until the torso is level with the fl oor and the elbows are just 

behind the roller. Press down through the forearms as you roll 

back up to seated. To add a greater strength challenge, extend 

the top leg out as you roll forward. This exercise strengthens 

the core with an oblique bias, as well as providing SMR through 

the forearms (photos 3 & 4). 

Spinal extension roll out 

Start in a prone lying position with the forearms on the foam 

roller and the legs slightly wider than hip-width apart. Lift up 

through the abdominal wall (TVA) to support the lower back. 

Keeping this lifted sensation in the abdominals, press the arms 

down as you extend the thoracic spine. Avoid compressing the 

lumbar spine as you extend up. Roll back to the start position. 

This strengthening exercise also encourages SMR in the 

forearms (photos 5 & 6). 

1 

2 

3 

4 


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TRAINING 

14 

Push ups 

Performing push ups on the foam roller assists your clients in achieving good 

shoulder alignment. In order to perform this exercise well, the hands should be 

placed wider than shoulder-width apart so the arms create a 90 degree angle at 

the bottom of the push up. The chest should line up directly over the mid line 

of the foam roller (photos 7 & 8). 

Camel pose 

This stretches the anterior body from the thighs through the torso. Most 

people fi nd this exercise impossible to do on the fl oor and therefore never 

reap its full benefi t. By bringing the ankles over the roller the heels are 

5 

6 

7 

8 

NETWORK SUMMER 2010 / WWW.FITNESSNETWORK.COM.AU

elevated, making the exercise easier to accomplish. Start with the ankles over 

the roller and the hips on the heels. Place your hands around the ankles. Lift 

the hips up as you extend the spine. Hold for fi ve deep breaths and come out 

of the stretch (photo 9). 

Plank tucks 

From a kneeling position with ankles on the roller, bring hands to the fl oor in a 

plank position. Lift the knees off the fl oor and come into a knee tuck position 

with the tops of the feet on the foam roller. Extend the legs back as you 

straighten the body into a plank. Repeat and tuck the knees back in. As the legs 

roll out and in, the anterior lower leg will receive SMR (photos 10 & 11). 

9 

10 

11 


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TRAINING 

16 

Reverse plank roll out 

Going in the reverse direction of the Plank Tuck, begin this 

exercise seated on the fl oor with the ankles on the roller and 

the hands beside the hips. Either point the fi ngers towards the 

roller or externally rotate the shoulders so the fi ngers point 

out – whichever works best for shoulder placement. Keeping 

the arms straight, lift the hips up and pull them back as you 

contract the abdominals. Then press the legs out to a reverse 

plank position. From the core pull the hips back and repeat 

the exercise. Performing this exercise will also result in SMR 

through the posterior lower leg (photos 12 & 13). 

12 

13 

14 

15 


Diagonal oblique curl 

Begin lying lengthwise on the foam roller with hips at one 

end and the head supported at the other end. Extend one 

leg up in a vertical line or bend the knee in a table top. The 

same side hand as the lifted leg comes to the fl oor as the other 

hand goes behind the head. To begin the exercise, lower the 

lifted leg diagonally out to the side while maintaining core 

control. Perform an oblique curl at the same time as moving 

the leg back to the mid line of the body. Think opposite rib to 

hip. Lower back to the start position and repeat. SMR will be 

achieved on the erector spinae muscles (photos 14 & 15). 

Squat 

This exercise challenges balance and should only be 

performed after you are confi dent and comfortable standing 

on the foam roller. Squatting on the roller encourages 

maintaining the centre line of the body over the foundation 

during squats. Begin the exercise standing on the roller. Then 

sit back into the squat, keeping the chest lifted and spine 

neutrally aligned. Press through the feet to come back to 

standing. To make this exercise easier, hold onto a chair or 

spot your client as they squat. Standing on the roller will put 

pressure into the arches of the feet, releasing tension through 

the plantar fascia (photo 16). 

16 

Helen Vanderburg, BPE 

An international health and fi tness consultant, Helen is owner 

of Heavens Fitness Club and Fusion Fitness Training. An 

elite athlete, past World Champion synchronised swimmer, 

honored member of the Canadian Sports Hall of Fame and the 

2005 IDEA Fitness Instructor of the Year, Helen brings a wealth 

of experience to the fi tness industry. Visit www.fusionfi tnesstraining.com for 

more information on this type of training.

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SPECIAL FEATURE 

18 

THINK FEEL KNOW 

better communication for 

better client results 

Awareness of which ‘space’ your client is in could help you train them more successfully 

and consolidate longer-term relationships, as Glenda Thompson explains. 


On my way to an appointment 

I spotted a discount white 

goods shop. I needed a clothes 

dryer and I stopped, judging I’d be able 

to duck in, buy one and continue on 

my way. The salesman heard the word 

‘dryer’ and immediately commenced a 

spiel detailing the wattage, the energy 

rating and the settings of each dryer, 

starting, naturally, with the largest, most 

complex and most expensive machines. 

‘Look’, I interrupted, ‘I’m after something 

medium-sized that’s simple to operate 

and looks OK’. He repeated his data 

download about the next machine on 

the aisle. I wasted ten minutes and left 

frustrated and empty-handed. 

As it happened, I made it through the 

next ten months without a dryer at all, 

and when I eventually bought one, it 

wasn’t from that store. The salesman, by 

communicating his way and not mine, 

lost a sale (though he did unwittingly 

help the environment). 

During this encounter it was like the 

salesman and I were speaking two 

diff erent languages. The exchange was a 

perfect example of the ‘Think Feel Know’ 

communication concept: he was deeply 

in a ‘Think’ space – numbers, data, going 

sequentially through the evidence from 

A to Z. Presumably this was his preferred 

way of operating, and it might have 

been exactly what a customer who was 

also processing in ‘Think‘ mode would 

have wanted. But I was in ‘Know’ – 

needing simple answers and wanting a 

swift decision. A salesman more aware 

of the Think Feel Know concept could 

have adjusted to my style and made the 

deal – it was there to be done. 

How often have you felt that you’ve not gelled with your client 

– that you’re on a diff erent wavelength and haven’t been 

able to really deliver what they were after? Now consider how 

helpful it would be to know what ‘space’ your client is in when 

they come to train with you. How great would it be to have 

a framework to communicate better with every person you 

interact with? 

It is obvious from our day-to-day dealings with people that we 

all process information diff erently. The framework which gives 

an indication of the way people take in information, process 

it, learn, speak and act is called Think Feel Know. These styles 

are not linked to gender or occupation; everybody does all 

three, but we do each have a favourite way of operating, and a 

second favourite. 

The trainer’s space 

Do you always train clients in the same way? Understanding 

our own preferences helps us communicate better with others, 

so let’s take a look at the diff erent styles you may adopt when 

training clients. 

Thinking: When you train in your Thinking mode you might 

give a client the physiology of what they’re doing and the 

anatomy behind the exercise. You might outline how the time 

will be divided up in the session and how many reps you’re 

going for. 

Feeling: If you train in a Feeling space, you might use music, 

you might feel the need to connect with the surroundings 

energetically, and you might tell your client stories about the 

exercises they’re doing. 

Knowing: If you train in a Knowing space, you will keep it 

simple, giving the ‘bottom line’ and then allowing the client 

lots of headspace in the session. You will avoid vocal ‘clutter’ 

and let them get on with things, perhaps occasionally 

correcting their technique. 

The client’s space 

Once you have recognised your dominant style, you need to 

consider that your client will be in a processing space too – and 

quite possibly a diff erent one from yours. So, how can you tell?

Thinking: A client in a Thinking space 

might ask to see their program in detail, 

such as in a grid format, to understand 

what’s going to be covered before they 

start. They may be after the science of 

the movements and may be keen on 

data: ‘I can do 12 reps but would like 

to work up to 30.’ They appreciate an 

analytical system. 

Feeling: A Feeling client might want to 

‘feel’ the space that they are working in 

and say something like ‘I just can’t be 

inside today.’ They might have a story 

about their program: 'By our wedding 

day, my fi ance wants me to have a sixpack 

like I had when I was 19!’ 

Knowing: A client in a Knowing space 

might want to understand the reason 

for tackling a particular exercise, but 

once they’ve received that, will want 

to get stuck into it with determination. 

They will enjoy peace and calm. 

Your space or mine? 

In order to create a strong bond with 

your clients and deliver them the most 

eff ective workout possible, you need 

to be aware of what space they’re in. 

Remember that your own preferred 

space might not be the best match for 

them; if you can adjust your training 

style to match their space, it will lead 

to a greater connection between you 

and your client. In turn, this will result 

in a longer-term relationship, meaning 

healthier clients and a healthier business. 

Of course everyone moves from space to 

space during the day; as we cross a road 

we will go into a Thinking space because 

we have to look left and right. We can’t 

‘Feel’ that it is safe to cross and neither can we close our eyes 

and ‘Know’. Likewise, your client’s space is not constant either. 

Just because they presented in Knowing in last week’s session, 

doesn’t mean they will be in the same space today. 

If you do group or boot camp-style training, it is worth 

considering covering all three spaces in the course of the 

session. Those with more extensive experience of working 

with people may tend to do this automatically, but regardless 

of how familiar we are with the practice, having a simple 

concept to explain it makes it easier to learn and to apply. 

What is it? 

Think – data 

Client might 

present 

Frowning/ 

concentrating 

Feel – energy Colourful words 

Know – 

intuition 

Calm 

You could 

Give the science 

Relate a 

relevant story 

Give them 

the reason 

It is worth remembering that no single space is better than 

another – however much we might initially think ‘ours’ is 

superior. Respect is enhanced with the awareness that others 

process information diff erently. In fact, a team environment 

will benefi t greatly from having a balance of styles which bring 

a broad range of skills to the table. 

Bear the Think Feel Know concept in mind during your next 

training session, and gauge whether adapting your training 

style to suit your client’s space could benefi t you both. 

Glenda Thompson 

Glenda is an owner and communications coach with Think 

Feel Know Australia. Think Feel Know is a global business 

dedicated to supporting its clients to reach greater unity 

and effectiveness. Simple tools are used in a coaching 

methodology, delivered in one-to-one sessions, workshops, 

projects and licence sales. For a report on your personal Think Feel Know 

preferences, take the Indicator test at www.thinkfeelknow.com 

"If you can 

adjust your 

training style 

to match 

their space, 

it will lead 

to a greater 

connection 

between you 

and your 

client" 


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Help clients reap the 

BENEFITS OF 

PRENATAL 

FITNESS 

Personal trainers often lack the confi dence to train pregnant clients, but if performed 

safely, and with careful monitoring, there are only upsides to continuing regular 

exercise during this special time, as Marina Perry-Kuhn explains. 

While a newly pregnant client 

may be ecstatic, for a trainer 

unfamiliar with the ins and 

outs of prenatal fi tness the situation 

can seem a bit daunting. With little or 

no education on prenatal fi tness, this 

wonderful news often leads to even the 

most regular of exercisers ceasing their 

training sessions, with many women 

– and their trainers – often scared of 

harming the baby. Little do they realise 

that there is simply no other time in 

a woman’s life when the benefi ts of 

exercising are as great as they are during 

pregnancy. 

In addition to all the regular benefi ts 

associated with exercising, pregnant 

women who exercise effi ciently will 

also experience benefi ts that ensure an 

easier pregnancy, enhanced endurance 

and stamina during labour, and a faster 

recovery post-delivery. These benefi ts 

include improved circulation to increase 

fl uid retention and ease constipation, 

optimised lung capacity to enhance 

breathing, a reduction in varicose veins, 

haemorrhoids and back pain, and a 

stronger core to ensure a greater range 

of movement, balance and mobility. 

Overall, women need to stay as active 

and as strong as possible throughout 

pregnancy. Just like recovery from any 

major surgery or physically-draining 

experience, recovery is faster in a 

stronger, fi tter, healthier body. 

As with any other physical condition, exercising safely 

during pregnancy is simply a matter of appropriate exercise 

prescription; appropriate to their fi tness level prior to 

pregnancy, appropriate to their strength and appropriate to 

their constantly changing body. However, while it is ideal to 

be able to continue to exercise throughout pregnancy, there 

are some medical conditions that will prohibit exercise. It is 

important for all pregnant women to seek approval from their 

GP or obstetrician prior to commencing an exercise regime, 

to ensure they are cleared of any pre-existing conditions that 

could harm them or their baby. 

Understanding physical changes 

During their 40 weeks of pregnancy, women’s bodies are 

performing one of life’s miracles; creating and growing a 

human life. Naturally, there are physical changes that must 

occur for this miracle to take place. Understanding these 

changes better enables trainers to exercise their clients safely, 

and to use specifi c methods to better control changes. 

WEIGHT GAIN 

As the baby develops, weight will be gained. Exercising during 

pregnancy helps to keep weight gain to a healthy – and 

necessary – amount. Too often women gain more weight than 

they need, and struggle to shift the excess weight long after 

bub’s arrival. 

CHANGES IN POSTURE 

As the abdomen grows in size, pregnant women often 

experience a shift in posture as their pelvis tilts forward, 

creating a bigger curvature in their lower back. Often 

this is the main reason why pregnant women experience 

excruciating back pain. Exercises, such as Pilates, that 

strengthen the obliques and transverse abdominis and 

lengthen the hip flexors, can help maintain better posture 

and alleviate back strain. 

"As with any 

other physical 

condition, 

exercising 

safely during 

pregnancy 

is simply a 

matter of 

appropriate 

exercise 

prescription" 


TRAINING

TRAINING 

"Exercise 

goals during 

pregnancy 

are threefold; 

to keep 

cardiovascular 

fi tness up, 

to maintain 

muscle 

strength, and to 

maintain length 

and functional 

fl exibility 

throughout 

the body" 

22 


GROWING BUST 

Women’s breasts grow during pregnancy 

in preparation for breast-feeding and, 

as a result, pregnant women often 

experience a greater rounding of the 

shoulders which results in a strained 

back and neck. Strengthening of the 

mid and upper back (specifi cally the 

rhomboids and lower traps), plus 

stretching of the pectoral muscles will 

work to circumvent these changes. 

CHANGES TO CENTRE OF GRAVITY 

The growing uterus pushes the 

abdomen up and out, aff ecting the 

position of a pregnant woman’s centre 

of gravity. This is why pregnant women 

often experience poor balance, as their 

bodies have not had time to adjust 

to the change. It is best, therefore, to 

avoid exercises that require a great deal 

of balance. 

JOINT INSTABILITY 

The body releases excess relaxin 

hormones during pregnancy as 

women’s joints loosen to allow the joint 

in front of the pelvis to widen, so the 

baby’s head can pass through during 

birth. This means joints are not as stable 

as usual, and don’t ‘stop’ like they do 

pre-pregnancy. For this reason, exercises 

requiring fast changes in direction are 

not recommended. 

FATIGUE 

Creating a human is hard work. The body 

will, at times, experience fatigue due to 

the sheer physical stress of pregnancy. 

Sleep can also become diffi cult or 

broken (especially in the second and 

third trimesters), worsening the eff ects 

of fatigue. Regular exercise will increase 

daytime energy levels and ensure restful 

night sleeps. 

HEAT 

Due to an increase in metabolic rate, 

hormones and blood, pregnant women 

experience a rise in body temperature. 

During exercise it is important to ensure 

pregnant women don’t overheat. Ensure 

your clients consider their temperature 

by wearing non-restrictive, breathable 

clothing, and that they stay well 

hydrated during a session. Exercising in a well-ventilated area 

is ideal for pregnant women, and direct sunlight and humid 

conditions should be avoided. 

FLUID RETENTION AND CIRCULATION PROBLEMS 

During pregnancy, blood volume can increase by as much as 

40 per cent, putting extra pressure on the heart. While clients 

should continue with gentle cardiovascular work throughout 

pregnancy, they should be careful not to raise their heart rate 

or blood pressure too high. Hormonal changes in pregnancy 

can aff ect the working of the valves in veins, meaning blood 

can pool in the veins (especially in the legs and rectum), 

resulting in varicose veins and hemorrhoids. There is also an 

increase in fl uid in all of the body’s tissue, including lymphatic 

fl uid (the body’s waste-disposal system), which can cause fl uid 

retention problems for some women. 

Exercise goals 

As these changes take place within a woman’s body during 

pregnancy, our goals relating to exercise are three-fold; to 

keep cardiovascular fi tness up, maintain strength throughout 

the body’s key muscles groups, and to maintain length 

and functional fl exibility throughout the entire body. As a 

general rule of thumb, any exercise done prior to pregnancy 

is alright to continue during pregnancy, with the exceptions 

of horse riding, surfi ng (due to the risk of the board hitting 

the abdomen), sports that involve repeated, rapid changes of 

direction and contact sports. 

FITNESS: CARDIOVASCULAR EXERCISE 

Walking, jogging, running, aerobics, swimming and cycling 

are all fi ne during pregnancy (at a similar level to that achieved 

prior to pregnancy) and can be taken up at any time. It is 

recommended that clients minimise exercise on uneven 

surfaces as the pregnancy develops, and avoid activity that 

requires a lot of balance or stability – as balance gradually 

reduces during this time. Clients should aim for at least 30 

minutes of cardio activity on a minimum of four days a week. 

Guidelines for cardio: 

Think comfortable versus uncomfortable – always monitor 

heart rate. It used to be recommended to not exceed 

140/145 beats per minute, or 60 per cent of maximum 

heart rate. Health organisations have since revised this 

recommendation, as it varies according to the starting 

fi tness level of each pregnant woman. 

Talk test – clients should be able to conduct a conversation 

without being more than a little breathless. 

No dizziness, pain, or overheating. 

STRENGTH: RESISTANCE TRAINING 

Light weights and therabands provide great ways of promoting 

both tone and strength during pregnancy. Pilates is also very 

good for increasing strength. Clients should aim to do strength 

work at least twice a week, with four times per week the ideal.

Guidelines for strength: 

Pregnancy is not the time to introduce heavy weight 

training into a regime. Keep the weights (resistance) to 

light/medium, and work on more repetitions, keeping the 

muscles strong and toned. 

Restrict time spent exercising fl at on the back, as it 

decreases the blood fl ow to the uterus. Limit to 

approximately 3 to 5 minutes at any one time, especially 

after the fi rst trimester. 

Be mindful of posture throughout all repetitions. Keep the 

spine neutral, with the transverse abdominis always lifted 

and scooped in. 

Stop contracting. After approximately 20 weeks, clients 

should avoid all exercises using fl exion of the spine – 

specifi cally no sit ups. The focus should be on the lower 

abdominals; only transverse abdominis and obliques 

should be recruited. 

Avoid single leg work. Uneven pressure through the pelvis 

is to be avoided. Try to keep both feet on the fl oor when 

applying pressure through legs. 

Avoid any deep bridging where the pelvis rises above the 

heart/head level. 

FLEXIBILITY: STRETCHING 

Stretching is crucial during pregnancy, with hamstrings, hip 

fl exors, glutes, calves, chest and back all key areas to consider. 

As mentioned above, it is important not to over-stretch during 

pregnancy as the body produces excess relaxin hormones 

SAMPLE PRENATAL EXERCISES 

that increase joint laxity, with overstretching often leading to 

permanently loose joints. 

If performed safely, and with good monitoring, there are only 

upsides to continuing with regular exercise during pregnancy. 

The key is to exercise your clients appropriately, focusing on 

exercises that will counteract the changes in pregnancy. Most 

importantly, remind your clients to always listen to their bodies, 

to ensure they gain the maximum benefi ts of prenatal fi tness. 

PRENATAL EXERCISES TO FOCUS ON 

Strong transverse and obliques 

• Reverse curls 

• Side lying double leg lifts 

Strong glutes 

• Parrallel squats 

• Clam 

Strong rhomboids and lower traps 

• Rows 

Strong shoulders, biceps and triceps 

• Bicep curls 

• Tricep push ups 

• Lateral raises 

Stretches 

• Hip fl exors 

• Lower back – child’s pose 

Strong arms 

BICEP CURLS 

In seated position, wrap theraband around feet. Broad chest, neutral pelvis, transverse abdominis activated, arms extended at 

elbow and long. Breathe in to prepare (photo 1). Breathe out, pivoting/fl exing at elbow joint drawing pinky to shoulder (photo 2). 

Breathe in, re-extend arm, opening at elbow. Three sets of 12 to 16. 

1 2 


TRAINING

TRAINING 

24 

TRICEP PUSH UPS 

In quadruped position with hands in line with shoulders and knees under hips. Hands one-hand distance apart with fi ngertips 

pointing forward, underside of elbow pointing forward, scapular stabilised, neutral spine (photo 3). Breathe in and lower the 

torso towards fl oor as elbows go straight back towards thighs, hinging at hip, nose moving straight towards fi ngertips (photo 4). 

Breathe out and press up away from fl oor back to start position. 

NOTE: Avoid weight moving back through hips. Keep knees above hips. Ensure elbows stay inside the line of torso, moving straight 

back towards thighs. Do three sets of 8 to 16. 

3 4 

LATERAL RAISES 

Kneeling with pelvis neutral, ribs melted, hands by sides 

holding ends of theraband. Theraband placed under knees. 

Breathe out as knuckles move up and out to sides, keeping 

arms straight but soft at elbow (not lifting above shoulder 

height) (photo 5). Breathe in and lower arms back to side of 

thighs. Repeat. Three sets of 12 to 16. 

5 Jack – pls place pic 5 

Marina Perry-Kuhn 

Founder of Queensland’s innovative class-based Pure Health 

Clubs, Marina is a fi tness expert, business owner and mum. 

As a Pilates instructor with ten years experience, Marina 

created Pure Beginnings, a series of classes, programs and 

DVDs designed to maximise prenatal and postnatal fi tness. 

Marina is dedicated to educating the public about the benefi ts and realities 

of exercise during and after pregnancy. For more information, 

visit www.purehealthclubs.com.au or www.purebeginnings.com.au 


Stretches 

HIP FLEXORS 

Kneeling on one knee with opposite foot placed well forward 

of knee. Tuck pelvis posteriorly (pulling hip bones back, pubic 

bone forward) and then sink pelvis forward towards front heel 

(photo 6). Ensure the torso remains tall, with core constantly 

activated. Hold for one minute or more. 

6 

LOWER BACK – CHILD’S POSE 

With knees open, feet together, sink hips back over heels and 

release chest towards fl oor stretching arms out long overhead 

(photo 7). Hold and release into stretch and continue to 

breathe deeply. Hold for 30 seconds or longer. 

7

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26 

Injury & Rehab 

HOW TO REDUCE YOUR LEGAL RISK 

This article is a little diff erent in 

nature to my regular Injury & 

Rehab pieces as I feel there is 

a need for fi tness professionals to gain 

an understanding of an increasingly 

common issue relating to client 

injuries: the health professional’s legal 

risks, obligation to keep their clients 

safe, and, ultimately, keep themselves 

out of court. 

While I am not a lawyer, on a number 

of occasions I have been a professional 

witness in cases involving fi tness facility 

members that have been injured 

either in their club or while under the 

guidance of a personal trainer. In one 

such case a gym member who suff ered 

a lumbar spine injury while exercising 

fi led a claim against the fi tness facility 

for negligence, on the grounds that 

she should have been told to stay away 

from the piece of equipment that was 

thought to have caused her injury. 

What I found most interesting in this 

case was that the piece of equipment 

– the back extension or Roman chair as 

it is sometimes called – was actually set 

up in the courtroom while I was giving 

evidence. It was almost as if the actual 

machine was on trial, with the experts 

arguing whether it was the guilty party. 

During proceedings the judge asked 

me ‘Mr Wright, do you think that this 

piece of equipment should have a 

warning sign on it to let people know 

the risks involved in using it?’, to 

which I replied ‘Your Honour, there is 

a barbell on the floor over there that 

a gym member could do a thousand 

dangerous things with. It would not 


be possible to warn a member of 

every single risk – our gyms would be 

covered in signs’. 

While it may be amusing to imagine the 

actual back extension machine being 

cross examined in the witness box, this 

case and the other I have been involved 

in highlighted the vulnerable position 

many health and fi tness professionals 

place themselves in every day – and 

illustrated how easy it is to get caught 

up in a soul destroying legal case. 

My experience working as a 

physiotherapist inside fi tness facilities 

for more than 20 years has taught me 

that the majority of fi tness professionals 

are not taking adequate steps to reduce 

their legal risks. The following simple 

tips may save you a lot of legal pain and 

help protect you from litigation. 

Take a good injury 

history 

A major point to come out of the back 

injury case involving the back extension 

machine was that the health club 

involved needed to take greater steps to 

fi nd out about the member’s pre-existing 

back injuries. This should be a warning to 

all health professionals to ensure every 

new member and client undergoes a 

thorough medical history check. 

I have serious concerns about the 

growth of ‘low supervision’ style gyms. 

In addition to new injuries brought on 

by unsupervised exercise, new members 

run the risk of aggravating pre-existing 

injuries. It will be interesting to see what 

happens in the next few years as the 

popularity of these clubs grows. 

That being said, there is no greater 

defence that a competent health 

professional can present in an injury 

case than a well documented and 

thorough pre-exercise history. It is 

imperative therefore to get all new 

clients to complete a well constructed 

pre-exercise questionnaire and to back 

it up with a series of questions to make 

sure all items are covered. 

Network members can download a Preexercise 

Questionnaire form by logging 

onto www.fi tnessnetwork.com.au/ 

gymbag and selecting the form from 

Administration Documents in the 

Personal Training section. 

Ensure your 

equipment and 

exercise area is safe 

A real and common danger for many 

fi tness professionals is the potential 

for client injury due to equipment 

failure. One of the fi rst questions asked 

after an incident will be ‘when was the 

equipment last checked for safety?’ 

At this point, the ‘litigation-aware’ 

health professional reveals their up-todate 

and comprehensive ‘equipment 

maintenance schedule’ and look up the 

details of the last equipment check. 

A number of years ago while exercising 

in a country gym, I was in the middle of 

a heavy set when the cable crossover 

machine collapsed around me. While I 

was unhurt (and somewhat proud that 

I had actually been able to overpower 

this piece of apparatus), it could easily 

have been a diff erent story, causing me 

signifi cant injury and making me unable 

to work for an extended period of time.

When informed of my mishap the gym owner laughed and 

said ‘I haven’t got around to bolting it to the fl oor yet – you 

must have had a heavy weight on it?’ – a boost for my ego, 

but I’m not convinced his reply would have stood up too well 

under cross-examination. 

The issue of providing a safe area also has implications for 

trainers running outdoor sessions and boot camp programs. 

Make sure you check the area you are planning to use in your 

session for risks such as logs and sticks, broken glass, uneven 

surfaces and holes, poles and other obstructions, as well as 

obvious dangers like other exercisers and cyclists. 

Network members can download a Risk Assessment Checklist 

by logging in to www.fi tnessnetwork.com.au/gymbag 

and selecting the form from OH & S Resources in the Club/ 

Business section. 

Keep good records 

In the majority of legal cases I have seen, one of the fi rst actions 

taken is for the legal team of the injured person to request 

copies of the client’s records. In the area of physiotherapy 

this will be clinic records and other paperwork relating to the 

patient. In relation to fi tness facilities and personal trainers, 

it may be the person’s pre-exercise questionnaire, their 

acknowledgement of informed consent to the potential risks 

of exercise and also the records of their actual workouts and 

individual sessions conducted with the trainer. 

At this point in time, I believe that I could walk into the majority 

of fi tness facilities and less than 50 per cent of the personal 

trainers working with clients on the gym fl oor would have a 

pen and piece of paper (or an electronic program recording 

device). This eff ectively means that when the legal team 

for the injured client requests copies of the client’s 

program to review, the trainer would be forced to 

say ‘I don’t take any notes’ – not a great response. 

You need to record anything and everything 

that happens in your sessions that may be 

of some future signifi cance. Do not rely on 

your memory, it will fail you and make you 

appear unprofessional if cross-examined. 

Record the exercises prescribed, warmups 

completed, sets and reps and details 

of any pain or issues that were mentioned 

in the session. You cannot be too thorough 

in your record keeping; the detail and quality 

of your records will re-enforce your level of care 

and professionalism. 

Find a higher authority 

One of the simplest and most 

eff ective methods of reducing your legal 

risk is to fi nd a higher authority to allocate 

and defl ect some of the responsibility for 

that client to. My physiotherapy clinics 

are located within Fitness First clubs, and 

not a day goes by without one of the 

trainers arriving at the clinic reception 

desk with a client to ask our therapists’ 

advice on the best way to deal with their 

client’s specifi c injury or concern. 

This is a smart strategy on the part of 

the trainer; they have been informed of 

a potential injury issue and have sought 

advice from a higher authority, in this 

case a physiotherapist. If the trainer was 

right on their game they would have 

documented the details of the injuryrelated 

conversation into the clients 

notes, i.e. ‘spoke to Paul Wright at Get 

Active Physiotherapy regarding Brian’s 

shoulder and was told to ...’ 

This situation opens up a range of legal 

issues for my therapist, including the 

therapist’s ability to give advice without 

a full consultation to confi rm diagnosis. 

However, from the trainer’s perspective 

they have taken a solid path to reduce 

their legal risk. 

"There is 

no greater 

defence that 

a competent 

health 

professional 

can present in 

an injury case 

than a well 

documented 

and thorough 

pre-exercise 

history" 


REGULAR FEATURE


28 

In all cases of client injury the fi tness professional needs to 

search out a higher medical authority to reduce their level of 

responsibility and increase the chance of the client getting a great 

outcome. Taking the responsibility of injury management and 

illness on your own shoulders is a risk often not worth taking. 

Summary 

In order to confi dently pursue a rewarding and successful 

career, fi tness professionals need to be aware that there are 

legal risks involved in our industry and to understand these 

risks when dealing with clients. 

Naturally, everyone who works in our industry should have 

adequate and comprehensive legal insurance in case they are 

named in a legal case. However, prevention is better than cure, so 

when making every decision in relation to their clients’ programs, 

fi tness professionals should come back to the simple question 

of ‘what would a safe and competent fi tness professional do in 

this situation?’ If you make all your decisions with this question in 

mind then you are taking steps to reduce your legal risk. 

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FREE RESOURCES FOR NETWORK READERS 

To help reduce your legal risks, download Paul’s free MP3 recording ‘Six 

Ways to Stay Out of Court’ from www.freeinjurypreventionpdf.com. This 

recording outlines the steps fi tness professionals should take to reduce 

their legal risk and builds upon the ideas in the above article. You will 

also receive the Injury Prediction and Prevention Testing PDF to help you 

do a better pre-exercise injury screening for all new clients. If you are 

interested in fi nding out more about building your fi tness business you can 

also download Paul's FREE 60-minute mp3 titled How to Increase Profi ts 

from Your Health Business from www.MyHealthBusinessProfi ts.com 

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

Adv Dip. (Bus Mgmt) 

Paul is the director of Get Active Physiotherapy with clinics 

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and Kotara (Newcastle). His two-hour Potentially Dangerous 

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Shake it and shape it with 

SH’BAM! 

The transition of dance moves from nightclub 

to fi tness studio has been happening for 

some time, says Marie Anagnostis, but with 

SH’BAM, the new program from Les Mills, 

the move looks to be complete. 

These days you can be forgiven for walking into a gym 

and thinking you are walking into a dance studio; and 

there are perfectly good reasons why dance-based 

workouts have samba’d and shimmied their way onto gym 

timetables across the country. Firstly, dancing is heaps of 

fun, and secondly, it achieves the physical benefi ts members 

expect from a gym workout, such as fat burning, improved 

coordination and increased cardio fi tness. 

Hot on the heels of the gym-fl oor-come-dance-fl oor 

phenomenon comes SH’BAM, the simple 45-minute dance 

workout that anyone can do. Participants can leap, salsa and 

chasse their way through the latest dance class featuring basic 

moves, a rocking soundtrack (think Bad Romance, I Wanna 

Dance with Somebody, My First Kiss) and, most importantly, 

the credentials to burn fat and get fi t. 

Developed by Les Mills, the creators of group fi tness classes 

such as BODYPUMP ® and BODYBALANCE ® , SH’BAM is being 

nurtured in Australia by group exercise legend Michelle Dean. 

With an impressive resume that includes Les Mills national 

account manager, 2007 FILEX Presenter of the Year and host of 

Aerobics Oz Style, Michelle brings 22 years teaching experience 

to her role as head program coach. 

Recently Michelle conducted 18 trial classes in Sydney and 

was amazed to watch the program grow and grow with every 

class; ‘It’s one thing feeling confi dent that a program is going 

to go off , but it’s another thing to actually see it happen. The 


GROUP EXERCISE

GROUP EXERCISE 

30 

“I am 100 

per cent 

confi dent that 

SH’BAM will 

revolutionise 

the way 

people move” 


SH’BAM trial started on a Monday morning with about 50 

people – a great turnout for the fi rst class – but six weeks later 

the classes were averaging 120!’ 

An incredible story to come from the trial classes was that of a 

member called Marilyn, who turned up to all 18 of the classes. 

Marilyn is deaf, and having enjoyed the fi rst class, she brought 

along some friends who are also deaf to experience the next 

one, after which they all became SH’BAM regulars. Michelle 

found out that Marilyn attends many group exercise classes and 

can follow through feeling the beat and using her other senses 

to grasp the full workout experience. She communicated to 

Michelle, however, that during SH’BAM she can feel the music 

in ways she has never done before. The combination of the 

moves, atmosphere and energy was something she had never 

experienced in other classes. 

Being rolled out in fitness facilities from early 2011, Michelle 

says that Les Mills’ latest workout is here to stay. She adds 

‘I am 100 per cent confident that SH’BAM will revolutionise 

the way people move’.

SH’BAM FAST FACTS 

Dance-based workouts are growing rapidly in popularity. In fact, in 2010 

dance was cited by the American Council on Exercise as a top 10 fi tness 

trend. So, what’s the deal with SH’BAM? 

• It’s a simple 45-minute dance workout from Les Mills that anyone 

can do. 

• The soundtrack features everything from the hottest chart hits to 

dance tracks, Latin, remixed classics and more. 

• Featuring simple but seriously hot dance moves, SH’BAM is the 

perfect way to shape up and let out your inner star! 

Participant benefi ts: 

• Awesome workout provided by interval training peaks 

• Get into the fat burning zone 

• Learn hot new dance moves 

• Improve coordination 

• Increase cardiovascular fi tness 

• Have loads of fun, get an emotional high and forget they’ve even been 

exercising! 

Marie Anagnostis 

A BODYATTACK ® and 

BODYPUMP ® instructor, 

personal trainer and fi gure 

competitor, Marie is passionate 

about the fi tness industry. In 

her role of marketing manager for Les Mills 

Asia Pacifi c, she combines her love of group 

exercise with her desire to spread the word 

about its benefi ts. 


GROUP EXERCISE

NUTRITION 

32 


Most health experts agree that 

Australia is facing one of the 

biggest medical challenges 

of the 21 st century. An estimated 275 

Australians develop diabetes every 

day. Over 1.7 million Australians have 

diabetes and up to half of the cases of 

type 2 diabetes remain undiagnosed. 

Fuelled by rising body weights 

and physical inactivity among the 

population, it is estimated that by 2031 

type 2 diabetes will aff ect 3.3 million 

people in Australia. With fi gures like 

these, it is highly likely that you train, 

or will train in the future, a client with 

diabetes – so it’s worth every fi tness 

professional taking a few minutes to get 

to grips with the basics of the disease. 

Although the statistics make sobering 

reading, there is still plenty that can be 

done to reduce the risk of developing 

type 2 diabetes or help relieve some 

of the symptoms associated with it. 

Diet and lifestyle modifi cations are the 

cornerstones in the prevention and 

treatment of type 2 diabetes. The major 

aims of this approach are to reduce body 

weight, improve insulin resistance and 

modify cardiovascular risk factors, which 

collectively contribute to the threefold 

increased mortality as a result of heart 

disease in patients with diabetes. 

In the beginning there was 

insulin resistance 

The concept of insulin resistance initially 

emerged following the discovery of 

insulin. It was noted that patients with 

diabetes could be divided into two 

groups based on their response to 

insulin, i.e. insulin-sensitive and insulin- 

EAT TO BEAT 

DIABETES 

With type 2 diabetes one of this century’s greatest health challenges, you are highly likely to 

train clients with the disease during your career. One of the most important pieces of advice you 

can give these clients is to self-monitor their blood glucose levels, says Morwenna Kirwan. 

“New research 

indicates that 

obese people 

are 80 times 

more likely to 

develop 

type 2 

diabetes than 

those who 

maintain 

a healthy 

weight” 

resistant, which broadly equates to the modern defi nitions of 

type 1 and type 2 diabetes. 

In the body, carbohydrates are broken down into glucose, which 

is used in the body’s tissues as fuel. Under normal conditions, the 

hormone insulin controls blood glucose (BG) by stimulating certain 

cells in the body to uptake glucose for storage. Insulin resistance, 

the condition preceding the development of type 2 diabetes, is 

when muscle, liver and fat cells do not respond properly to insulin. 

As a result, the body needs more insulin to help glucose enter 

cells. The pancreas tries to keep up with this increased demand for 

insulin by producing more. Eventually the pancreas fails to keep 

up with the body’s need for insulin. Excess glucose builds up in the 

bloodstream, setting the stage for diabetes. 

How does diet infl uence diabetes? 

It was once believed that carbohydrates and diets high in sugar 

were the cause of diabetes, but scientists have long known 

that this is not the case. The scientifi c evidence, as is stands, 

actually points to fats, particularly saturates (found mainly 

in meat and dairy products, pastries and high fat snacks for 

example) as being involved in the development of diabetes. 

Not only can fat interfere with insulin metabolism, high fat 

diets also promote weight gain – a risk factor in itself. Diets rich 

in carbohydrates tend to be lower in fat and energy (calories) 

and thus are associated with a reduced risk. 

Glycemic index 

Until the mid 1990s, the prevailing belief was that people with 

diabetes should avoid foods that contain so-called ‘simple’ 

sugars and replace them with ‘complex’ carbohydrates, 

such as those found in potatoes and cereals. This belief was 

based on the assumption that simple sugars are rapidly 

digested and absorbed, exerting a more marked response 

on BG levels. However, research has shown that the chemical 

structure of carbohydrates is a poor predictor of glycemic 

response, with the Glycemic Index (GI) proposed to provide a 

more physiological classifi cation of carbohydrates. The GI is a 

numerical system measuring the rise in circulating BG that a 

carbohydrate triggers – the higher the number, the greater the 

BG response. So a low GI food will cause a small rise, while a 

high GI food will trigger a dramatic spike.

BLOOD GLUCOSE LEVELS 

TIME / HOURS 

HIGH GI 

LOW GI 

1 2 

Glycemic load 

Glycemic load (GL) takes the concept of GI a step further, 

accounting not only for how rapidly an ingested 

food causes a rise in BG, but also the portion size of 

carbohydrate the food contains in an average serving. 

Thus, the GL more accurately refl ects the impact that 

eating specifi c foods has on BG and insulin levels. 

Some foods with a high GI actually have a low GL. Watermelon, 

for example, has a GI of 72 (high), but since it’s mostly made 

up of water and actually contains relatively little carbohydrate 

(6g/serve), its GL is only 4 (low). On the other hand, white rice 

has a GI similar to watermelon (72), but a much higher GL of 30, 

meaning the body will respond with a fl ood of glucose. 

The ranking of foods’ GI and GL uses the following scale: 

GLYCEMIC INDEX (GI) & GLYCEMIC LOAD (GL) TABLE 

GLYCEMIC INDEX 

0 20 40 

GLYCEMIC LOAD 

Low (=20) 

Vegetables 

and/or fruit 

lots of varieties, 

colours, both 

cooked & raw 

20 30 40 50 60 

healthy fats 

olive oil, nuts, 

seeds, avocado 

low GI & GL, oats, wholegrain 

cereals & breads, legumes 

quality carb 

lean protein 

lean meats, 

legumes, oily 

fi sh, low fat dairy, 

seafood, soy 

Low (=70) 

Low (=20) 


NUTRITION

NUTRITION 

34 

"A diabetes 

diet is a 

healthy-eating 

plan that’s 

naturally rich 

in nutrients 

and low in fat 

and calories. 

In fact, it’s 

the best 

eating plan 

for everyone" 


Advocate the self-monitoring of blood glucose 

As a health and fi tness professional, one of the most important 

pieces of advice you can give your diabetic client is for them 

to measure their BG levels. Diet has a direct impact on glucose 

levels, so measuring before each meal and two hours after the 

meal (or snack) can give the client a greater understanding of 

the eff ects that their food choices are having on their BG. GI and 

GL are both important concepts to assist with making healthy 

choices, but having an objective measure of glucose control 

is a powerful learning tool which in itself will help clients 

understand the impact that portion size and carbohydrate 

choice has on their BG levels. 

Blood glucose targets 

These are targets for BG levels before and after meals: 

Before meals 2 hours after meals 

Type 1 diabetes (adults) 4 to 7 mmols/l < 9 mmols/l 

Type 2 diabetes (adult) 4 to 7 mmols/l

powerliving.com.au info@powerliving.com.au 

official partners 

CEC 15POINTS 

Neutral Bay Manly Act Belconnen Sydney City


36 

Looking for resources to help you in your day-to-day operations? It’s in the bag – literally. 

As a member of Australian Fitness Network you have access to a multitude of 

FREE resources in the revamped online Member Gym Bag. 

Network’s Member Gym Bag at www.fi tnessnetwork.com.au/gymbag is no ordinary gym bag – in place of a water 

bottle and less-than-fragrant towel it has hundreds of practical, instantly useable resources that you can use in your 

business. From professionally designed promotional fl yers, email signatures and posters, to new client fi tness history 

checklists, and staffi ng and management materials – no matter what your role in the industry, there’s loads of useful stuff in here. 

Overhauled and redesigned to welcome in 2011, the Gym Bag is split into three easy-to-access sections – Personal Trainer, Group 

Exercise, and Club – so you’ll be able to fi nd what you need, when you need it. 

We’ve spent hundreds of hours on these things so that you don’t have to. And remember – if you have suggestions for any new 

resources which aren’t currently in the Gym Bag, let us know and we’ll do our best to add them. 

Here’s just a taste of what you’ll fi nd at www.fi tnessnetwork.com.au/gymbag 

Posters 

We all need inspiration at times, and our 

members and clients are no diff erent. 

Sometimes, all it takes is a reminder of 

why they’re sweating up a storm in the 

gym, or of what they can achieve if they 

put their mind to it. This selection of 

motivational fi tness posters is ideal for 

downloading, printing and placing on 

your gym or studio wall. 


Network’s 

BAG OF 

TRICKS 

Client and member newsletters 

It’s good to keep up-to-date with 

the latest developments in fi tnessrelated 

research and studies, and that’s 

where the newsletters come in handy. 

Check every month for an updated 

newsletter ready to email or print off 

and give to clients. You can even tailor 

it to your own business by adding your 

own logo or contact details for added 

professionalism. A great retention tool 

for reminding clients why they need to 

keep up their fi tness regime! 

Client and member handouts 

The Information Handouts for members 

and clients are concise and readerfriendly 

information sheets. A single side 

of A4 for easy printing or emailing, you 

can choose from dozens of handouts, 

from ‘Alignment & Posture’ to ‘Yoga for 

the Professional Sitter’.

Marketing and promotions 

To help build your business you need 

to spread the word about who you are 

and why people need you. That’s where 

some good old PR comes in. From 

informative fl yers giving overviews 

of health conditions along with the 

benefi ts that your fi tness business can 

provide, to information on creating a 

media release that really works, these 

tools will help you shout about your 

business. 

Green resources 

Whether your incentive is ecological or 

economical, the benefi ts of making your 

fi tness operation more environmentallyfriendly 

are beyond doubt. Featuring 

eco-tips for both members and staff , this 

selection of posters has handy green 

advice for recycling, and for saving 

water, energy and resources. 

Fitness charts 

This fantastic series of charts covers the 

areas of Cardio Training, Core Control 

and Strength Training. Created under the 

Perfect Practice banner by renowned 

physiotherapist Anna-Louise Bouvier 

and fi tness expert Lisa Champion, 

the charts are ideal for downloading, 

printing and displaying on your gym or 

studio wall. 

HR 

An invaluable resource for fi tness 

businesses without established 

Human Resources procedures. From 

job descriptions and expectations, to 

hiring and integration checklists and 

a performance review template, this 

section is full of useful tools for getting 

the right person for the job – and 

keeping them. 

Inspirational email signatures 

Emailing clients with session 

confi rmations and reminders is a 

professional courtesy practised by 

good personal trainers. The Gym Bag’s 

inspirational email signatures are a 

selection of professionally designed 

motivational quotes which you can 

easily paste into emails to add some wow 

factor to your client communications! 

OH&S 

Hey – we know this area’s not much 

fun, which is why we’ve saved you the 

hassle of doing it yourself. From hazard 

incident report forms and housekeeping 

checklists, to risk assessments and steps 

for communicating with employees 

regarding safety, the forms and charts 

in this section will keep your operation 

running smoothly (and save you heaps 

of time and boredom!) 

Get online today to access the benefi ts waiting in your Network Member Gym Bag www.fi tnessnetwork.com.au/gymbag 


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GROW YOUR BUSINESS: 

DR Fitness 

Grow your Business features fi tness professionals sharing their personal journey of 

growing their business. Here, Heather Smith talks to Duncan Rennie, 

founder of DR Fitness, based in Sydney’s Inner West. 

Heather Smith Can you tell me a 

little about your business? 

Duncan Rennie In 2005 I founded DR 

Fitness as a part-time outdoor personal 

training business, while I continued to 

work in other roles within the fi tness 

industry. It fi nally reached the point in 

2008 where I had too many clients to 

accommodate part-time, so I made the 

leap into being 100 per cent committed 

to my own business – which incidentally 

coincided with us opening our studio 

in Sydney’s Inner West. Our primary 

business has always been one-on-one 

personal training, however we also off er 

boot camps, corporate fi tness services 

and comprehensive health and fi tness 

screens/assessments. 

Heather Smith It is a big decision 

for a small business to take on 

its fi rst employee – what made 

you think it was the right time? 

Duncan Rennie I needed to either cut 

back on sleep (that I already wasn’t 

getting) or I needed to take someone on 

to share the load. My plan was to give all 

new enquiries to the new employee, so 

I could build up their client base while 

making my own more manageable. If 

any of my established clients moved out 

of the area or couldn’t continue training, 

I didn’t replace them on my own training 

roster; all new clients went to the new 

employee. To me, it’s the only way to 

grow. It’s a slow journey, but while I’m still doing more face-toface 

hours than I would like, I am in a far better position now 

than when I took on my fi rst employee, in February 2009. 

Heather Smith Who did you seek advice from 

about taking on your fi rst employee? 

Duncan Rennie I sought advice from a whole range of people; 

Justin Tamsett (www.justintamsett.com) has been a mentor 

and an employer. I am a member of the Australian Personal 

Trainers Round Table (www.roundtables.com.au) where 

business owners with a wide range of experiences within the 

personal training industry meet and discuss their business. I 

also asked a few people outside of our industry what they went 

through when expanding their businesses as I think that some 

external insight can be a good idea. 

Heather Smith Was the process easier or harder 

than you expected? 

Duncan Rennie It matched my expectations. Perhaps that’s 

because my previous job was as a personal training manager 

at a gym where I was responsible for a lot of the hiring, fi ring 

and training. I have always subscribed to the opinion that you 

shouldn’t be a manager or do a job unless you have done most 

of the jobs of the people that you are managing. I didn’t go 

into it with my head in the sky thinking ‘this will be easy, I’ll 

just get someone’. It’s really tough. I can’t emphasise enough 

the importance of spending time on the employment process. 

From an employer’s perspective, you have a lot of people to 

choose from, but unfortunately many of them aren’t up to 

the standard you will be looking for in your personal training 

studio. So I think the big thing for us is the recruitment process 

– getting the right person while understanding that no one 

person is perfect. 

Heather Smith How did it affect your cashfl ow? 

Duncan Rennie Our trainers are casual employees with variable 

hours; if they train someone and they do sessions for us then 

they get paid. The only initial cash outlay is the hours they work 


BUSINESS

BUSINESS 

40 

“I can’t 

emphasise 

enough the 

importance 

of spending 

time on the 

employment 

process” 

Need equipment funding? 


and the cost of putting an ad on SEEK. Initially the big cost is 

time. We fi nd the right person, we take them on and then we 

invest time in our in-house training modules. Although a lot 

of people might be perfect for being a personal trainer and 

have learnt all the theory, they lack hands-on experience. We 

give them lots of intense practise and role play, until we are 

confi dent that they are able to work with clients and do the 

job really well. 

Heather Smith What do you know now that you 

wish you had then? 

Duncan Rennie I now know that you will never know 

everything when employing someone. Fortunately everyone 

is diff erent, and that’s the beauty of it because you get diff erent 

personalities in your workplace. At the end of the day you have 

got to go with gut feeling. In our recruitment ads we say that 

experience is not essential; we don’t need that, we need the 

right attitude, the right personality and emotional intelligence 

because you can never train these into someone. These things 

are important because ours is a people industry. If you don’t 

go for it. 

With GoGetta Equipment Funding, you can free up your cash and get the equipment you need 

to fit out your studio or gym. Flexible funding with low weekly rates. Go on, ask about our 

flexible funding solution on 1800 464 388. Or apply online at www.GoGetta.com.au/fitness 

get along with your trainer, no matter 

how well they train you, you’re not 

going to stick around. 

Heather Smith What advice 

would you give to other small 

business owners? 

Duncan Rennie Take your time. When 

you open your own business and 

fi nd yourself wearing so many hats – 

marketing manager, admin manager, 

offi ce manager, cleaner, laundry – in 

addition to being a trainer, it can be 

very tempting to hire someone quickly. 

My advice is to take your time and 

employ based on attitude; accept that 

it may take longer to train them up, but 

if they have got the right attitude they 

will be better for your business in the 

long run.

BUSINESS DEVELOPMENT TIPS 

Tax Rate Tables 

Tax Rate Tables, used to calculate the PAYG tax, are issued by the ATO for each fi nancial year. The ATO 

sends out paper copies, there is a tax calculator on their website and the tax tables are incorporated 

into the latest release of MYOB Accounting payroll software. 

SGC Superannuation 

Employees eligible to choose their superannuation fund need to be provided with a Superannuation 

Choice Form, and the employee needs to sign a form to say they have received it from their employer. 

The business must have a default superannuation fund, and if an employee does not want to select 

their own, the SGC (Superannuation Guarantee Charge) super is paid into it. 

Heather Smith 

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, email info@aniseconsulting.com or 

tweet T:@MYOBTrainer 

Enjoy reading ‘Grow your business: DR Fitness’ by Heather Smith? 

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 and and select ‘Grow your business’ 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 email info@fitnessnetwork.com.au or call 02 8412 7400. 

“In our recruitment ads 

we say that experience 

is not essential; we 

don’t need that, we need 

the right attitude, the 

right personality and 

emotional intelligence” 

* Successful 

completion of three 

exams per year will 

earn New Zealand 

members 10 NZ CECs 

90624FA1209 


BUSINESS

AQUA 

42 

H 2 0 DANCE PARTY! 

Limited equipment? Challenged to come up with something interesting? It could be time to 

inject some dance fever into your aqua classes. Kayla Duke and Naomi Ling show you how. 


Adding a dance element to your aqua aerobics class will provide 

participants with more variety and lots of fun. You can work with 

existing aqua moves, making them a bit more ‘dancey’, or modify 

land-based dance moves to make them suited to – and eff ective in – the water 

environment. Either way, you’ll have a large repertoire of exercises to play with. 

There are three main aspects to consider when creating an H 2 O dance class: 

music, choreography and teaching style. If you can master these three, then 

you’ve got a successful H 2 O Dance Party on your hands. So, let’s look at these 

three areas a little more closely. 

Music 

When selecting music for your party it is important to choose something that 

not only you like, but also something that your participants will like, keeping in 

mind their age and culture, and also the time slot of your class. With the huge 

range of music genres available you can choose to mix and match diff erent 

styles or just stick to one theme, as long as this will suit the majority of your 

participants. It’s not always possible to please everyone; just do your best. 

Play with diff erent speeds, giving appropriate ups and downs. This will provide 

a balance to the cardio and muscle conditioning aspects of the workout. 

The music styles that we used for the choreography illustrated here are 

Classical, Pop, Broadway and Swing. 

Choreography 

A good way to start off an H 2 O dance class is to listen to the music you have 

chosen and groove! See what you do naturally. If you are not much of a natural 

dancer, then looking at what others do may give you some ideas, e.g. in dance 

classes or the fi lm clip to the song you have chosen. If choosing classical 

music, for example, ballet would be a good dance style. 

Photos 1, 2 and 3 show moves based on classical ballet partner work (pas de 

deux), with turning out of legs and lifting one’s partner. For many participants 

this would be diffi cult and potentially dangerous on the land, but is very safe, 

achievable and eff ective in the water. It also creates great entertainment and 

builds a fantastic team atmosphere. 

The properties of water mean that a lot of dance moves need to be modifi ed to 

make them aqua fi t. Its resistance greatly increases the intensity of some moves, 

while its support can remove the challenge of others, such as in the knee forward 

and straight leg back moves illustrated in photos 4 and 5. Blending the usual 

aqua rocking horse move with a common funk pop move (going forward and 

back with the arms crossing and wide), this normally soft and relaxed funk move 

becomes straight and strong for aqua.

Teaching style 

You have the power to control the energy 

level and ultimately the success of your 

class. It can be helpful to write down what 

you think your clients are looking for: a 

good workout (physical), fun, a positive 

experience (emotional), to feel cared for, 

encouraged, a confi dence boost. Gather 

these things and then enjoy; be sincere, 

be yourself, and this will fl ow through 

to your participants. Everyone has a 

diff erent personality, diff erent strengths 

and weaknesses – their own 'X factor'. You 

may be good at telling stories or jokes 

or perhaps you just have a nice smile. 

Remembering to use your strengths to 

win over your participants will help you 

conduct the best class you can every 

time. Now, who’s ready to party? 

1 

4 

5 

Front view Side view Front view Side view 

EXERCISE EXAMPLE 1 

Classical (partner work) 

1. Partner 1: keep hands on hips and do frog jump. Partner 2: keep hands on 

partner’s hips and lift them up as high as possible with every jump. Bend and 

straighten legs to obtain power to lift your partner (photos 1 & 2). 

2. Partner 1: keep hands on hips and do high split jump. Partner 2: same as 

above (photos 1 & 3). 

3. Repeat each move, swapping partner positions. 


Pop 

1. Raise the left knee, extend arms straight in front with hands fl at and palms 

facing each other, and cross the arms in front of the body (photo 4). 

2. Raise the right leg up straight and push the hands out to the side of the body, 

turning the palms away from each other (photo 5). 

3. Repeat each move on the other side. 

2 

3 

6 


AQUA

AQUA 

44 


Broadway (group work) 

1. Hold hands and do 4 knee 

repeaters on the right, facing the 

left corner (photos 6 & 7). 

2. Hold hands and circle the right 

knee around, inside to out 

(photos 6, 8 & 9). 

3. Hold hands and then twist to 

right, left, right (photo 10). 

4. Repeat everything on the left leg 

facing the right corner. 


Swing (elephant dance) 

1. Start with legs wide apart, right 

arm to the side of the body with 

the hand open facing the front 

(photo 11a). 

2. Lift left leg up, raise right arm up 

with the hand open and circle 

around at the top (photo 11b). 

3. Drop left leg down, drop right 

arm down after circle at the top 

with hand open and palm facing 

the front (photo 12a). 

4. Lift right leg up, raise right arm 

up with the hand open and palm 

facing the back and circle around 

at the top (photo 12b). 

5. Drop right leg down, drop right 

arm down after circling at the top 

with palm facing the front, i.e. 

back to step 1 (photo 11a). At this 

point, the right arm has 

completed a fi gure 8. 

6. Repeat everything on the other 

side. This is an elephant dance; 

imagine your arm as the 

elephant’s trunk and the rocking 

move on your legs from side to 

side as the way an elephant 

walks. 

Kayla Duke 

Currently based in Singapore, Kayla is group exercise 

country manager of California Fitness. She instructs, 

choreographs programs, trains and assesses instructors 

and regualarly presents nationally and internationally. 

Before beginning her career in the fi tness industry, Kayla 

danced for 17 years in stage productions, giving her a truly unique 

presentation style. Kayla was named Network’s Author of the Year at the 

FILEX 2010 fi tness industry convention. 


7 

9 

11 

12 

(a) (b) (a) 

(b) 

8 

10 

Naomi Ling 

A national and international presenter, Naomi is an 

accomplished martial artist and is renowned for her 

energetic and fun instructing style. She is a lecturer and 

examiner for Certifi cate III in group exercise and aqua 

leader module and also mentors new instructors and 

teaches a wide range of aqua and freestyle group exercise classes.

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46 


OVERCOMING 

NEWBIE NERVES 

As a new instructor, it is perfectly normal to feel nervous before your fi rst few 

classes. Carl McCartney explains how to control it to ensure your participants 

still receive world-class instruction. 

The feeling of ‘butterfl ies in the stomach’ can actually 

assist in your performance and eff ectiveness when 

instructing. This sensation is caused by the body 

releasing adrenaline, which increases heart rate, alertness and 

awareness. However, you need to control nerves to give a good 

performance as, without the control, the nerves can turn into 

fear, which can lead to a fi rst class nightmare. Detailed below 

are some do's and don’ts to help you on your way to teaching 

a great class. 

DO 

Arrive early. Aim to be either in or around the studio at least 

20 minutes before your class. This will give you time to run 

through the points below and ensure that all the equipment 

is working correctly. You might want to ask a member of 

the management team to help you so that you can prepare 

eff ectively. 

Prepare thoroughly. Before your fi rst class, make sure that 

you know your choreography, the music that you will be using 

and the main teaching points and/or coaching objectives. Also, 

review your preparation before the class as this will increase 

your confi dence. 

Prepare a one-page outline of the 

class. An eff ective method quite often 

used by newly qualifi ed instructors 

(and some experienced ones) is to write 

a brief outline of the class on a single 

sheet of paper as an aid to memory. 

You can place this on the stereo or near 

to your teaching position and glance at 

the outline when changing the music or 

volume. 

Smile. This relaxes the class, helps 

win them over and makes you look 

confi dent. More importantly, a smile 

helps to relax you too. 

Breathe deeply before you walk 

into the studio. Practise slow, deep 

breathing. If you can, try breathing ‘in’ 

for a count of seven and ‘out’ for a count 

of eleven. This will steady any feelings 

of nervousness and help control the 

adrenaline rushing around your body. 

Meet and greet people as they walk 

into the studio. Teaching to familiar 

people is less nerve-wracking than 

teaching to a group of strangers. 

Introduce yourself to people and fi nd 

out as many names as possible as this 

will help calm your nerves and give you 

opportunities to connect throughout 

the class. 

DON’T 

Admit that it is your fi rst class or that 

you’re brand new to teaching in your 

intro. Remember that your participants 

are attending your class for a fulfi lling

experience, and admitting that you are nervous or unprepared will place 

doubt in their minds as to your ability. Your group fi tness manager has placed 

you in the class because they are confi dent that you can do the job, so have 

confi dence in their decision. Of course, once you have given your participants 

a great class, there is nothing wrong with admitting that you were nervous. 

Refer to detailed notes or choreography throughout the class. It is perfectly 

acceptable to have an outline of the class available, but instructors that are 

constantly referring to notes (or, worse still, reading from choreography) do not 

inspire or portray confi dence when teaching. Your participants are expecting 

professional instruction from a well-prepared, competent instructor and using 

notes constantly will not fulfi l their expectations. It will also limit your ability to 

provide feedback on technique or give eff ective coaching points as your focus 

will be on the notes and not in the room. 

Let it all go wrong if the nerves get to you. Every instructor will make 

mistakes at some point; it is human nature and it is the most powerful method 

of learning. The secret is to not make the mistake known or let your class know 

that you have done something wrong. If you do make a mistake, simply get 

back to the original plan as quickly as possible and have confi dence in your 

preparation. Remember, unless you are using choreography and music that 

your participants are extremely familiar with, only you will know that you have 

gone wrong! 

These are just a few ways to overcome nerves, but you will develop your own 

methods as your experience grows. Remember – every instructor has to start 

somewhere. 

This article is reprinted with the permission of www.fi tpro.co.uk 

Carl McCartney 

Carl has fi ve years’ experience with Les Mills ® as a group fi tness management 

trainer in the UK. He has also travelled as a presenter for BODYPUMP ® and 

RPM ® , and holds a degree in sport and exercise science. For more information 

visit www.inclusive-fi tness.co.uk 



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THE GYMSTICK 

SWISS BALL SENSATION 

By adding the Gymstick to Swiss ball training, the entire body can achieve strength gains 

while facing the added challenge of working on an unstable base of support. Marietta 

Mehanni and Sophie Russell show you how. 

The Swiss ball 

The Swiss ball has been a tool synonymous with balance, stability 

and strength training for many years. Used widely for rehabilitation 

purposes, especially within physiotherapy circles, the Swiss ball 

has gained respect and value as a piece of equipment that no 

trainer should be without. Its popularity has even extended to the 

general population, such that it isn’t unusual to see Swiss balls in 

offi ces and homes around the country. 

The diversity of exercises and uses for what is, essentially, a 

large rubber ball, is truly remarkable. Now, with the addition 

of weights, the ball can be used as an eff ective tool for sports 

conditioning and heightened proprioception training. 

Enter the Gymstick 

Gymstick was invented by a team of fi tness and health 

professionals from the Finnish Institute of Sport whose aim 

was to provide a comprehensive strength and conditioning 

tool for the whole body. Its versatility, eff ectiveness and ability 

to meet the exercise needs of diverse populations has seen its 

use spread to more than 30 countries worldwide. The Gymstick 

comes in two models, with the original being the best option 

for fi tness facilities and studios, and the telescopic version 

being ideal for portability as it compacts to 72cm, fi tting into a 

sports bag or suitcase. 

Benefi ts of combining 

Gymstick with Swiss ball 

Traditionally, dumbbells have been 

the preferred choice for adding 

resistance to exercises performed on 

the ball. Weighted resistance such as 

that provided by dumbbells, is only 

eff ective when the muscle action is 

working against gravity; i.e. lifting the 

weight upwards from the ground. This 

has several limitations when using the 

ball, as the body is restricted to specifi c 

positions. For example, to work pectorals 

using dumbbells, the body needs 

be in a supine position. When 

using the Gymstick, the 

body can be in any 

number of positions 

as the resistance is 

determined by the 

line of pull from 

the bands. For 

example, 

"The Swiss 

ball has 

gained 

respect and 

value as 

a piece of 

equipment 

that no trainer 

should be 

without" 

WWW.FITNESSNETWORK.COM.AU \ NETWORK SUMMER 2010 

49 

TRAINING

TRAINING 

50 

“The benefi t 

of adding the 

Gymstick to 

your training 

sessions is 

that you can 

use it on its 

own or with 

other fi tness 

tools. Its uses 

are limited 

only by your 

imagination” 

1 

4 


pectorals can be trained in a supine, 

prone, seated or inclined position on the 

ball. This has several advantages: 

Variety Greater range of modifi cations and 

progressions 

Core activation is heightened, even 

in a seated position 

Safer to use, especially in the supine 

position, in the unfortunate event of 

a Swiss ball bursting. 

Using dumbbells with the Swiss ball 

also restricts you to applying load only 

through the upper body. The Gymstick 

enables resistance to be applied to 

both the upper and lower body, thus 

achieving overall strength gains while 

still reaping the benefi ts of working on 

an unstable base of support. 

The Swiss ball is renowned for its ability 

to get clients activating several muscle 

groups within one exercise. One of the 

key advantages of using the Gymstick 

with the Swiss ball is that global and 

2 

5 

local muscle groups work against resistance, rather than just 

being used to stabilise the body. In fact, a major stabilising 

challenge when working with the Gymstick on the Swiss ball 

is the fact that the line of pull of the bands will often drag the 

body in one direction, against which the client will need to 

activate opposing muscle groups in order to remain balanced. 

The level of stability will also be determined by how the 

trainer manipulates the resistance while the exercise is being 

performed. In this way, the trainer plays an active role in the 

degree of workout intensity. The advantage of this interaction 

is that the trainer is able to see how the exercise is being 

performed, and also feel how eff ectively the client is working. 

Choosing appropriate Gymstick resistance 

Gymstick has fi ve options for resistance levels, making it 

adaptable for use by people of almost any age or fi tness level. 

The resistance levels are colour coded as below: 

GREEN Light: 1 to 10kg 

BLUE Medium: 1 to 15kg 

BLACK Strong: 1 to 20kg 

SILVER Extra strong: 1 to 25kg 

GOLD Super strong: 1 to 30kg 

The recommended starting resistance level when working 

with a Gymstick on a Swiss ball is blue, providing the client is 

3 

6

injury-free and has had previous experience exercising with 

a Swiss ball. If more challenge is required then the resistance 

level can be manipulated quickly and eff ectively by simply 

winding the bands around the stick. 

Another dimension 

Adding the Gymstick to Swiss ball training adds another 

dimension by challenging the body to stabilise while working 

against resistance, recruiting as many muscle groups as possible. 

This has applications for sporting activities as well as providing 

compound functional training for clients. It is also benefi cial for 

older adults who require more resistance on the ball, but cannot 

confi dently position themselves in either the supine or prone 

positions. The benefi t of adding the Gymstick to your training 

sessions is that you can use it on its own or with other fi tness 

tools. Its uses are limited only by your imagination. 

The exercises 

LAT PULLDOWN (PHOTOS 1, 2 & 3) 

Muscles used: Latissimus dorsi, biceps brachii, brachalis, 

brachioradialis, erector spinae, gluteus maximus and 

hamstrings in raised leg, tibialis anterior and vastus group 

in the stabilising leg, hip and shoulder stabilisers and 

core muscles. 

Client position: Prone over ball with bar in hands. 

7 8 9 

10 11 12 

Action: Starting with arms extended above head, pull bar 

towards chest. Return to start position. 

Progressions: 1. Bring feet together; 2. Lift one foot off 

fl oor. 

SUPINE BENCH PRESS (PHOTOS 4, 5 & 6) 

Muscles used: Pectoralis major, anterior deltoid, triceps, 

gluteus maximus, hamstrings, erector spinae, core muscles 

and hip and shoulder stabilisers. 

Client position: Supine on ball with head supported and 

hips lifted, feet shoulder-width apart and bar in hands. 

Action: Starting with elbows extended, lower Gymstick to 

chest and return to start position. 

Progressions: 1. Same position with feet together; 2. Same 

position with one foot off fl oor. 

ABDOMINAL CURL (PHOTOS 7, 8 & 9) 

Muscles used: Rectus abdominus, internal and external 

obliques, core muscles, hip stabilisers, quadriceps in raised 

leg, hamstrings in supporting leg. 

Client position: Inclined on the ball with bar held across 

chest and arms crossed over. 

Action: Begin with torso in a reclined position. Flex spine, 

curling body off ball. Return to start position. 

Progressions: 1. Same position with feet together; 2. Same 

position with one foot off fl oor. 


TRAINING

TRAINING 

52 

SEATED ONE ARM ROWS 

(PHOTOS 10, 11 & 12) 

Muscles used: Rhomboids, posterior 

deltoid, biceps brachii, brachalis, 

brachioradialis, erector spinae, hip 

and shoulder stabilisers, quadriceps 

and core muscles. 

Client position: Seated on ball with 

feet shoulder-width apart. Hold bar 

in a vertical position with one hand. 

Action: Starting with elbow fully 

extended, pull bar towards torso. 

Return to start position. 

Progressions: 1. Bring feet together; 

2. Lift one foot off fl oor. 

HIP EXTENSION WITH SHOULDER 

PRESS (PHOTOS 13 & 14) 

Muscles used: Deltoids, pectoralis 

major, triceps, gluteus maximus, 

vastus group, erector spinae, core 

muscles, hip and shoulder stabilisers. 

Client position: Standing upright in 

front of the ball with bands around 

feet and bar in front of shoulders. 

Action: Start with one foot placed 

on ball, roll ball back and extend hip 

behind body. At the same time press 

bar forward. Return to start position. 

PRONE PLANK ROLL AWAY 

(PHOTOS 15 & 16) 

Muscles used: Gluteus maximus, 

vastus group, erector spinae, hip and 

shoulder stabilisers, anterior deltoid, 

triceps and core muscles. 

Marietta Mehanni 

Marietta is an award winning Australian presenter (Author 

of the Year 2007, Aqua Exercise Leader of the Year 2003) 

and Australian Fitness Network Ambassador with over 20 

years of teaching experience in both land and water-based 

group exercise. Certifi ed with AFAA, ACE, AEA, SCW and 

Certifi cate IV in training and assessment, Marietta presents conventions 

worldwide. She is the World Master Trainer for Gymstick International with 

an expertise in Gymstick Aqua and Original Indoor concepts. 


Client position: Prone with feet on ball. Bands around feet and hands on fl oor. 

Action: Begin with feet on ball and hands placed on fl oor under shoulders. 

Extend knees and hips, rolling ball back. Return to start position. 

Progressions: Begin with one leg on the ball and hands placed on fl oor under 

shoulders. Other leg hanging under hips with knee fl exed. Extend knee and hips 

of leg on the ball, rolling ball back. 

13 14 

15 16 

Sophie Russell, BA 

Sophie is an award-winning instructor, personal trainer, 

presenter and author. Originally hailing from the UK, she 

has been based in Melbourne for the past 15 years. A lively 

and popular instructor of a wide variety of fi tness classes, 

she is also a master trainer for Gymstick Australia. For more 

information on the Gymstick, visit www.gymstick.com.au

network 

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54 

Product Showcase 

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FILEX 2011 – Reaching Out 

Held from 15 to 17 April, FILEX 2011 

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Leap, Salsa and Chasse your participants fi t! 

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Be part of the 2011 Fitness Industry Survey 

The 2011 Australian and New Zealand Fitness Industry Survey 

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58 NETWORK SUMMER 2010 / WWW.FITNESSNETWORK.COM.AU 

MASSAGE 

YOUR WAY TO A 

BETTER BUSINESS 

By qualifying as a masseur you can increase client retention and build an additional 

revenue stream, says Heather Grobbelaar. And she should know, she’s done it. 

Massage therapy is one of the most simple and satisfying 

ways to make people feel good about themselves. It is 

also a great way to increase client retention and add a new 

revenue stream to your personal training business. 

With personal training and massage qualifi cations under your belt, 

you instantly expand your career options to include the resort, 

professional sports or leisure industries. Whether you open your own 

business, join a fi tness centre, work for a sports team or on a cruise 

ship, your massage qualifi cation gives you an extra income source as 

well as the ability to service more clients. 

How can massage help your business? 

Personal trainers and group exercise instructors are always looking 

for new ways to increase their productivity and their yield, and a 

qualifi cation in massage provides the opportunity to do this while 

helping to boost clients’ recovery, rehabilitation and overall fi tness 

and serving as a great retention tool. 

Promoting massage to clients is also a natural ‘up-sell’ for personal 

trainers and fi tness instructors. Consider if 15 per cent of your 

clients or members had previously had a positive experience with 

massage; that’s 15 per cent who are likely to take advantage of 

your massage services because they already feel comfortable 

with you. 

By bolstering the mind-body component of your 

business, massage skills also help you stand out from 

the competition and give you creative options for 

packaging services to attract new clients and help 

retain existing ones. Like your best personal training 

clients, regular receivers of massage can be very 

loyal to their therapists. 

How can it be combined with your 

PT business? 

Most personal trainers will fi nd that the 

majority of their client training sessions 

are earlier in the morning or in the 

evening, leaving the rest of the 

day available to off er massage 

therapy. Whether you conduct 

massage as a stand-alone 

service or off er it at the end

of your personal training sessions, it is a way to expand your 

income-generating hours. 

If you choose to add a massage qualifi cation to your skills base, it is 

probable that the concept of massage already holds some appeal 

to you. If so, it would be natural to highlight your point of diff erence 

by promoting and marketing massage therapy as both part of your 

business and an integral part of your business culture. It’s about 

taking a holistic approach to health and fi tness that incorporates 

all aspects of your client’s wellbeing, not just their physical fi tness. 

BENEFITS OF MASSAGE 

• Better circulation 

• Reduced muscle soreness 

• Improved range of motion 

and muscle fl exibility 

• Relief of tension 

• Reduced stress 

• Clearer thinking 

• Enhanced self-image 

• Better digestion and 

respiratory function 

• Reduced chance of injury 

• Improved sleep. 

Refer clients to yourself! 

After tiring of sending my group training clients to local 

masseurs when they complained of aches and pains, I decided 

to become qualifi ed in delivering massage myself. 

Three months after completing the course, I’m amazed by 

the increase in income and the expanded client base that has 

arisen from off ering massage therapy. Adding massage to my 

group fi tness and personal training business has increased 

my income fi ve-fold, if not more, as I can perform six or seven 

massages per day in addition to my training sessions. The 

work has come without me having to do too much in the way 

of external advertising, as my target market was my existing 

database of group training clients; via this initial group, other 

people have become clients through word-of-mouth. 

When I was deciding on where to do my massage training I 

looked at a number of courses but ultimately opted for the 

one which off ered deep tissue and trigger point therapy as a 

Certifi cate IV – this was the Master Trainer Advantage course 

with the Australian Institute of Fitness. Deep tissue is the type 

of massage people are now asking for; they don’t just want the 

type of relaxation massage you can get at a beauty therapist. 

Logistically, qualifying as a masseur wasn’t as diffi cult as I had 

envisaged. Because I run my own fi tness business, the idea of 

studying for additional qualifi cations seemed incompatible 

with my working day, but by completing the part time 

evening course I was able to keep up my regular business 

during the daytime. 

Fortunately, the course assisted with the marketing side of 

becoming a masseur, and I also learnt how to sell the benefi ts 

of massage to clients and how to encourage repeat visits 

rather than single sessions. Now, feeling the benefi ts that 

regular massage brings them, nine out of ten clients come 

back within the month and again the following month – it’s 

hugely rewarding to get such tangible feedback for the service 

I’m delivering. 

If you want to add another string to your fi tness bow by 

expanding the services you deliver to clients – and increasing 

your revenue streams – massage may just be the natural 

progression you’re looking for. 

SO, HOW CAN YOU GET QUALIFIED? 

Completing the Master Trainer Advantage course with the Australian 

Institute of Fitness will see you qualifi ed as a personal trainer and massage 

therapist. The course combines the Institute’s Master Trainer L1 program 

(includes Certifi cate III in Fitness and Certifi cate IV in Fitness) with 

Certifi cate IV in Massage Therapy Practice. However, if, like most Network 

members, you are already Certifi cate III qualifi ed (or higher), you wouldn’t 

need to do the bridging stage of the course, so your course fees would be 

greatly reduced. 

The Massage Therapy component covers anatomy/physiology, 

communication, contraindications and disease states, as well as the skills 

to perform a variety of techniques such as relaxation massage, sports 

massage, heat and cold therapy, sports stretching, deep tissue massage 

and trigger point techniques. 

The course has a very hands-on training approach, with theory taught 

alongside practical training, so as early on as day two you will be given the 

opportunity to put knowledge into practice. And rather than learning one 

competency at a time, competencies are combined in an integrated and 

practical learning style. For more information, call the Australian Institute 

of Fitness on 1300 669 669. 

Heather Grobbelaar 

With fi ve year’s fi tness industry experience, Heather is a 

qualifi ed personal trainer, group fi tness and aqua instructor. 

In 2009 she graduated from the Australian Institute of 

Fitness as a massage therapist specialising in fi tness and 

sport. She runs her fi tness and massage business, Healthier 

Treatments, in Bunbury and Collie, WA. 

WWW.FITNESSNETWORK.COM.AU \ NETWORK SUMMER 2010 

59 

SPECIAL FEATURE


60 

Research Review 

WELL DON’T JUST STAND THERE! 

Title: Whole Body Vibration training increases muscle strength and mass in older women. 

Author: Dr Machado et al (Institute of Biomedicine, University of Leon, Spain). 

Source: Scandinavian Journal of Medicine & Science in Sports, 20 (2), 200-207, 2010 

Introduction: Woe is me… It’s the last week of teaching this 

semester at university and still so much to do before their fi nal 

exams. But on the bright side I am off to a conference in sunny 

Queensland, and as luck would have it the itinerary has a trip to 

the Barrier Reef and a crocodile farm. It can’t be all work you know. 

Being the dedicated academic (i.e., nerd according to my 

girlfriend), I eagerly start reviewing the conference program 

and am pleased to see there is an entire symposium dedicated 

to whole body vibration (WBV). Even better, there are also a 

number of presentations on the research fi ndings from both 

Australia and Germany relating to WBV and explosive power, 

functional adaptations and a review of the evidence of WBV. 

I have been an advocate of WBV for quite some time now, as both 

a preventative and rehabilitative treatment. I have recommended 

that many patients utilise this training technique as either their 

sole mode of exercise training or, in most circumstances, in 

conjunction with a combined aerobic and progressive resistance 

training regime. This prescription has led to good results in both 

osteopaenic and osteoporotic patients. 

Dr Machado and colleagues completed a ten-week training 

study which investigated the eff ects of WBV on muscular 

strength, muscle mass (thigh cross sectional area via 

computerised tomography), muscle power and mobility 

(timed 'up and go' test) in older females (65 to 90 years of age). 

Following medical approval to participate in the study, 26 

female volunteers were randomly assigned to either 10 weeks 

of WBV exercise, or to a control group in which no change was 

made to existing lifestyle. 

Methodologies: The WBV group training regime consisted 

of unloaded static and dynamic exercises, which included the 

following: 

Half squat (knee angle between 120o and 130o ) 

Deep squat (knee angle 90o ) 

Wide stance squat 

Calf raises. 

An example of their training regime included the following: 

Week 1: Three sessions per week, one set of 3 static exercises 

(squat, deep squat, wide squat) for 30 seconds each. The initial 

amplitude was 2mm, frequency 20Hz with three minutes rest 

between exercises. 


Results: The authors reported a high compliance rate for 

the WBV group (95 per cent). Maximal voluntary isomeric 

contraction – assessed via leg press – increased signifi cantly 

in the WBV group (+38.8 per cent), and it also had a signifi cant 

increase in cross sectional muscle area in the vastis medialis 

(+8.7 per cent), biceps femoris (+15.5 per cent) and in mobility 

(+9.0 per cent). Surprisingly, there were no signifi cant 

diff erences in either muscle power or EMG activity. 

Discussion: The authors concluded that this was the fi rst 

long-term investigation into WBV training on muscle crosssectional 

area, strength, power and mobility in older women. 

They further stated the major fi nding that the 10-week WBV 

training regime resulted in improved muscle strength induced 

by muscle thigh hypertrophy, which in turn was a result of the 

eccentric nature of the WBV and neural adaptations. 

Pros: This was a well designed research study. I was pleased the 

authors reported there were no adverse side eff ects associated 

with the WBV training in this age group. The fi ndings and lack 

of adverse side eff ects lends additional support to WBV as 

viable exercise training in mature-aged individuals to combat 

sarcopenia (degenerative loss of muscle mass and strength) 

and lower leg functional strength. I was also delighted the

authors chose to include both static and dynamic exercise in 

their training regime. 

Cons: It would have been benefi cial if the investigators had 

also assessed bone mineral density as traditionally the stance 

required is essentially stiff legged for the vibration to be 

benefi cial to the femoral neck. 

Although the authors employed the ‘overload principle’ 

with the WBV, which was accomplished with an increase in 

duration, amplitude (2 – 4mm), frequency (Hz, from 20 to 40) 

and the number of series of an exercise (1 – 2) or number of 

diff erent exercises (3 – 4), it would have been interesting if 

the investigators would have also incorporated a weighted 

vest into the training regime (i.e., vest weight relative to body 

weight) to further improve muscle area and isometric force. 

Additionally, the investigators did not specify if all subjects 

were sedentary prior to participating. 

BECOME AN INDOOR 

CYCLING INSTRUCTOR 

The Indoor Cycling Experience (I.C.E) is a cuttingedge 

indoor cycling instructor workshop which 

trains fitness professionals to become innovative, 

effective and motivating indoor cycling instructors. 

Take home the proven skills, drills and techniques 

that keep participants returning class after class! 

Courses running throughout Sydney. 

Call us for 2011 course dates 

Receive a Free TRAX CD upon enrolment* 

Ph: 02 8412 7400 

E-mail: cycling@fitnessnetwork.com.au 

Web: www.fitnessnetwork.com.au/education 

15 

CECs 

Mike Climstein, PhD FASMF FACSM 

FAAESS DE 

Dr Mike has an academic appointment with the School 

of Exercise Science, Australian Catholic University (NSW) 

and a clinical appointment as Director of Chronic Disease 

Rehabilitation at the Vale Medical Clinic, NSW. He is 

recognised as one of Australia’s leading clinical exercise physiologists 

working with patients suffering from a wide array of chronic diseases and 

disorders. For more information on any of the Research Reviews email 

mike.climstein@acu.edu.au 

*No exchanges on TRAX CD BROUGHT TO 

YOU BY 

TOMAHAWK BIKES 

DISTRIBUTED BY 


REGULAR FEATURE

BUSINESS 

62 

Is social media relevant to 

CLUB MARKETING? 

The 2010 Australian Fitness Industry Survey (AFIS) produced by Ezypay, provides club 

owners and managers with insights into club operations, staffi ng, sales, marketing and 

fi nance along with the thoughts, feelings and perceptions of their club members. 

In this series of articles, a panel 

of leading industry professionals 

discuss some of the major outcomes 

from this year’s AFIS survey results. 

The survey outcomes showed that, 

despite so much twittering about social 

media, only 3.5 per cent of club owners 

and managers said it was a successful 

form of marketing last year. 

How relevant is social media 

for marketing fi tness clubs? 

GB I question the use of social media as 

a marketing tool as it is still very new. It 

comes down to how businesses measure 

their marketing and how accurate that 

measurement is. Do people actually 

recognise where they fi rst saw an advert 

about a club? Often traditional media 

comes to mind, ‘yeah I heard it on the 

radio’, but they could have heard about 

THE 2010 AFIS EXPERT 

PANEL INCLUDED; 

Grant Gamble (GG) 

Owner, Bodywise 

Justin Wilshaw (JW) 

CEO, Contours 

Gayle Brimble (GB) 

Team Captain, Australian Institute Fitness 

Jamie Hayes (JH) 

Managing Director, Healthy Inspirations 

Edel Kilmartin (EK) 

Director of Operations, Curves 

Justin Tamsett (JT) 

Managing Director, Active Management 

Simon Hall (SH) 

Marketing Manager, Ezypay 

Celeste Kirby-Brown (CKB) 

Sales & Marketing Director, Ezypay 


the club from a friend on Facebook. 

The accuracy of measuring marketing 

is really quite challenging and many 

business owners are still uneducated in 

the area of new social media. 

SH How many people have actually 

joined through social media? 

JT Well Dell Computers can attribute 

$6.5M to their twitter campaign. I think 

the biggest problem with social media 

for health clubs is that it’s so new and 

people tend to think it’s really hard, 

but once you get your head around 

how it works, it’s easy to use. I don’t 

think most clubs have a strategy. Social 

media is about having conversations 

with customers and once you have that 

connection you can use it as a marketing 

tool – you can’t have that conversation 

until you’ve got the trust. 

GG You need to have an advocate 

in-house as well. We hired a social 

media marketing person whose goal 

is to expedite information across all 

social media. My team have to upload 

something each week; a photo, a video, 

a tweet, which we come up with in our 

weekly meeting. You need to keep it 

vibrant, new and fresh and you have 

to get people involved. It’s the way it’s 

going to go, the day of the postcard drop 

isn’t necessarily going to go away, but 

if you were going to check where new 

members were sourced from 10 years 

ago the internet wouldn’t have fi gured; 

now it’s typically in the top 4. If your sales 

team is not asking the right question 

about how they heard about the club 

you are not monitoring the marketing 

correctly. The question we should be 

asking is ‘what drove you in the door 

today?’ – that’s the catalyst. It may have 

been a Twitter conversation that pushed 

them. If we can more accurately check 

the source of our members or prospects 

we can drive more dollars into those 

areas. 

GB Twitter hasn’t been involved in 

business for long, so it’s not front of 

mind, it’s not being measured and it 

probably hasn’t even made its way onto 

an enquiry card as a suggested source. 

But interestingly enough, one of our 

managers works with her students 

almost exclusively on Facebook as 

opposed to email. I can see it’s going to 

be the way that we’ll have to deal with 

students in the future. 

JT Statistics show that Generation Y 

no longer uses email – they all talk via 

Facebook – and interestingly the older 

generations are also embracing it; the 

largest Facebook growth is among 45 

to 55-year-old women. There are so 

many applications on Facebook now 

that you don’t need a website – you 

can build your site on Facebook. You 

can buy memberships through PayPal 

or sell tickets to events. It’s just a super 

powerful media that few in the fi tness 

industry fully understand. 

JW It’s another tool in your toolkit 

and it’s a very cheap one. Spending 

fi ve minutes a day twittering is an 

inexpensive exercise. 

JH We surveyed 14,000 women last year and 

83 per cent of respondents said Facebook 

was their preferred communication choice 

and they used it at least three times a week

– and these are women over 40. But I think 

there’s another issue here that is not just 

in social media but in the web strategy. 

Many business people are saying that their 

traditional marketing isn’t working like it 

used to. It’s my personal belief that if we 

fail with web strategy and social media 

then our traditional marketing will be less 

eff ective. Now, before putting themselves 

at ‘risk’ of having to make a purchasing 

decision in a club, consumers can Google 

them, visit their website or check out what 

people are saying on Facebook. If they 

don’t like what people are writing about 

the club, they won’t call – even if they like 

the fl yer and the off er. 

GG Successful marketing is also 

determined by visibility on web 

searches. Every week my general 

managers search our club name and fi nd 

out in common terms or Google terms 

where we appear. We want to constantly 

drive up on that list. 

JT Google recently said 90 per cent of 

people don’t go past the fi rst page, and 75 

per cent of people used Google rather than 

the yellow pages to search for something. 

Having a web presence is absolutely critical 

and to build up your Google presence you 

have got to use social media. 

GG We also rate ourselves against all the 

other clubs. Fitness First for example 

get 97 per cent in our rating system on 

their web performance because they 

have 5,000 pages and Curves will do the 

same. 

JT And that’s the beauty of social media 

– you can compete with the large chains. 

GG It’s a worthwhile exercise to have 

your website graded using an online 

tool to see where you can improve and 

it can be done quite easily and quickly – 

you don’t need 5,000 pages to get your 

performance score up. 

JT We know that around eight million 

Australians over the age of 18 use 

Facebook and most check it every single 

day – which is better than any TV show. 

JH We know our members are already contacting each other through social media 

anyway, and one negative comment is going to spread like wildfi re in that social 

space, so even if you don’t use any social media strategies yourself, it’s going to 

happen so it is relevant to the industry. 

The 2010 AFIS discussion series covers critical fi tness topics including, staff quality, social 

media, membership fees, retention and growth and the concerns around membership 

contracts. To view the full series go to www.fi tnesssurvey.com.au 

WHAT FORMS OF MARKETING HAVE BEEN THE MOST 

SUCCESSFUL FOR YOU IN THE PAST 12 MONTHS? 

Social media sites 

External sponsorship 

Yellow Pages 

Radio 

Billboard / outdoor advertising 

3rd party website advertising 

Community events 

TV 

Building signage 

Local newspaper 

Door drop leafl et 

Your own website 

Referral campaign 

0% 10% 20% 30% 40% 50% 60% 

IF YOU HAVE USED SOCIAL MEDIA WEBSITES, WHICH ONES HAVE 

YOU USED AND HAVE YOU FOUND THEM OF USE? 

300 

250 

200 

150 

100 

50 

0 

Facebook - Fan Page 

Facebook - Group Page 

NOT USED USEFUL NOT USEFUL 

Linked IN 

Twitter 

YouTube 

Website BLOG 

Flickr 

Wikipedia 

MySpace 

Digg 


BUSINESS


64 

Network Community 

The sun is shining, the end of the year and silly season are fast approaching and with this edition of Network magazine 

you’ll fi nd enclosed your FILEX 2011 brochure. It’s hard to believe that the year is almost over and another FILEX is upon 

us, but I guess time fl ies when you’re having fun! 

FILEX 2011 promises to be our biggest and best event yet – with the largest number of international presenters, sessions 

and Event Crew we’ve ever had at the Sydney Convention Centre. Scott Josephson from the USA is sure to blow your 

socks off with his awe inspiring nutrition sessions, while for the business owners and managers Sandy Coff man is back 

to motivate you to programming success. Sandy is at the forefront of member retention, so her sessions are not to be 

missed. 

For the PTs, Lenny Parracino from the prestigious Gray Institute is bringing his cutting edge concepts on functional 

training to Australia for the fi rst time. The Gray Institute basically introduced functional training to the fi tness industry, 

so if function is your thing then you’ll want to hear the latest developments straight from the horse’s mouth, so to speak. 

And for the group exers, Geoff Bagshaw from my home country Canada is coming back after many years to get you 

moving, grooving and sweating. 

On a non-FILEX note, the last three months have seen us roll out Network Insurance – an amazing new benefi t for 

Network members. You can now get coverage for your PT business or Group X classes for less than $100 per year! And 

you can also download your policy instantly online, without having to wait for letters or certifi cates in the post. You can 

fi nd out more at www.fi tnessnetwork.com.au/fi tness-insurance 

And fi nally, from now until August 2011, be sure to look out for a series of blogs and articles at www.fi tnessnetwork.com. 

au on the wide world of fi tness. Featuring experiences and insights from the industry around the world, these will paint 

an interesting picture of how we sit globally in regards to health and fi tness. 

In the meantime, if you have any questions or would like to have a chat to the Network team, feel free to give us a call on 

02 8412 7400. 

Happy Christmas and all the best for 2011, 

Ryan Hogan, Special Projects Manager 

ryan.hogan@fi tnessnetwork.com.au 


FILEX 

Christmas offer! 

Your FILEX 2011 brochure 

is enclosed. Register by 

31 December to receive 

the very best possible 

convention rate!

CATALOGUE 

CONTINUING EDUCATION AND RESOURCE CATALOGUE 

WWW.FITNESSNETWORK.COM.AU/CATALOGUE 

distant nn 

calm lm nn 

HOTT HOT HOT3 

LATINO 

1. . . 77777 7:05 Distant Calm 

2. 7:42 Sea Turtle 

3. 7:55 Unwind 

4. 6:04 Wildfl ower 

5. 6:53 Wind Music 

6. 6:33 Albatross 

7. 6:44 6:44 6:44 6:44 6:44 44 4 Down The Trodden Path 

888888 8. 8:39 Story of Tranquility 

© 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 Quazimodo Sound Consortium. While PPCA fees 

are not payable 127 on these compilations – 130bpm 

for broadcast, APRA broadcast 

fees will be applicable and fitness facilities should ensure they have 

the relevant licence with APRA. 

PPCA P FREE 

1. 1. 4:18 4:18 127bpm 127bp Muchacha Loca 

2. 2. 5:02 5:02 127b 127bpm Waka Waka 

3. 3. 4:17 4:17 127bpm 12 Ella Me Levanto 

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5. 5. 4:1 4:15 128bpm Mueve Ese Bom Bom 

6. 6 4:00 128bpm Dile 

7. 3:45 128bpm Bora Bora 

8. 3:28 129bpm En La Cama Tu y Yo 

9. 4:43 129bpm A Donde Esta La Fiesta 

10. 3:56 130bpm Para Mi 

11. 3:41 130bpm Parapapapa 

12. 4:40 130bpm Mariah 

13. 3:27 130bpm Lo Hecho Esta Hecho 

14. 4:26 130bpm Miami 




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 142 fitness facilities – 160bpm 

should ensure they have the 

relevant licence with APRA. 

PPCA FREE 

BEST 

OFPOP 2 

HITS 

1. 4:58 Healing Hands 

2. 4:29 Summer Of 69 

3. 4:53 Knock On Wood 

4. 5:05 Call Me 

5. 5:29 Mony Mony 

6. 3:29 I’m Your Man 

7. 3:54 Cerveza 

8. 4:45 Dancing In The Street 

9. 5:05 Basket Case 

10. 4:24 You Really Got Me 

11. 4:08 Eye Of The Tiger 

12. 4:19 Pretty Woman 

13. 4:29 Travelling Band 

14. 4:27 American Idol 

15. 4:42 Proud Mary 






will be applicable and fitness facilities should ensure they have the 


PPCA FREE 

SUMMER 2010

NETWORK CATALOGUE 

66 

NETWORK’S eCECs 

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

Did you know your membership with Network gives you access to the full 20 CECs 

required to re-register with Fitness Australia? 

That’s right! All Network members have access to online CEC courses that provide between 1 and 6 CECs each, all of which are very 

affordable, with some of them even FREE! 

Plus, 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! 

CECs 6 $95 

CECs 4 $59 

Exercise Implications for Baby 

Boomers, by Alisha Smith 

This course 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. 

CECs 3 $47 

Fresh Freestyle Essentials for Group 

Exercise, by Lisa Champion, Effe Diamond 

and Lesley Gray 

This course 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. 

Cutting Edge Core Training for Personal 

Trainers, by Lisa Champion 

This course 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. 

Note: All prices stated are member rates and include GST. Non-members prices will vary. 

Visit www.fi tnessnetwork.com.au/catalogue for non-member pricing. 

CECs 5 $79 

How to Coach Your Clients to Success, 

by Kate and Narelle Henderson 

This course is undertaken entirely 

online and 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. 

CECs 4 $59 

How to Become an Outdoor PT Star, by 

Kate Henderson and Marin Lazic 


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. 

CECs 3 $47 

Powerhouse Performance: Functional 

Strength Training, by Jason Weber 

This course 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.

CECs 3 $47 

Cutting Edge Research: The Brain and 

Systemic Infl ammation, by Paul Taylor 


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. 

CECs 3 $47 

Re-Training the Core and Strategic 

Stretching, by Lisa Champion 


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. 

CECs 2 $35 

The Aerobic Formula, by Rebecca Small 

This course requires you to watch a DVD and 

take notes. It examines: 

Teaching methods for modern aerobics 

Choreography construction 

Movement analysis. 

CECs 2 $35 

Core Stability and Better Back Program, 

by Paul Wright 



The anatomy of the abdominal muscles, spine and 

common conditions 

The inner and outer core units 

Slings of the body. 

CECs 2 $35 

Bigger, Stronger, Faster, by Paul Wright 

and Ashley Jones 



The keys to strength and conditioning for Rugby codes 

Dynamic warm ups 

Protocols and strength training programming for all 

levels of footballer. 

FREE 

CECs 3 $47 

Daily eating 

Pre training foods 

Eating during training 

Post training foods. 

CECs 3 $47 

Sports Nutrition for Endurance 

Training, by Kira Sutherland 


and examines: 

Three Dimensional Movement and 

Flexibility Highways, by Chuck Wolf 



The keys to strength and conditioning for Rugby codes 

Dynamic warm ups 

Protocols and strength training programming for all levels 

of footballer 

The fascial system and anatomy trains 

True ‘functional’ training- eccentric contractions 

The 4 'Big Rocks' of movement 

Maximal gluteal activation through alignment. 

CECs 2 $35 

and explores: 

Post Exercise Nutrition for Strength 

Training, by Kira Sutherland and Dr 

Stephen Bird 


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. 

CECs 2 $35 

Basic Heart Rate Training, by Pursuit 

Performance 

This course is undertaken entirely online and 

explores: 

Benefi ts of heart rate training 

The heart muscle and how it aff ects training 

Overtraining and how to avoid it. 

CECs 2 

$35 

Creating Smooth Transitions for 

Group Exercise, by Karen Finucane 

This course is undertake entirely online 

and explores: 

Choreography design and class planning 

Modern teaching methodologies 

How to deconstruct choreography 

Tips on advanced cueing. 

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

at www.fi tnessnetwork.com.au/cecs 



67 

NETWORK CATALOGUE


68 

HUMAN KINETICS 

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Online courses include: 

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

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Visit www.fi tnessnetwork.com.au/catalogue for non-member pricing.

NETWORK COURSES 

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

HAVE YOU GOT THE INDOOR CYCLING EXPERIENCE? 

The industry is in need of 

passionate, skilled, qualifi ed 

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Network delivers Indoor 

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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-on-one format. 

With our exceptional team of highly trained Pilates educators 

you’ll be taught by presenters who understand how it all 

fi ts in with personal training, group exercise and the wider 

fi tness environment. 

To fi nd out more visit 

www.fi tnessnetwork.com.au/pilates work.com.au/pilates or 

call 02 8412 7400 

eGX – ELITE GROUP EXERCISE INSTRUCTOR COURSE 

If you want a group fi tness exercise certifi cation that 

is delivered entirely online and is both nationally and 

internationally recognised, then the eGX (Elite Group 

Exercise) course is for you! 

Designed and written from a modern perspective, ective, 

the Certifi cate III in Fitness specialising in Group oup 

Exercise course can be completed by anyone, e, 

regardless of what type of class YOU want 

to teach! Complete ATHLETIC strand for 

circuit and muscle conditioning-based 

classes or CHOREOGRAPHED for traditional 

aerobics-style classes – OR BOTH! It’s your 

choice. 


www.fi tnessnetwork.com.au/elitegx or call all 

02 8412 7400 

BECOME AN ELITE PERSONAL TRAINER 

Upgrade your qualifi cations and become a personal trainer. 

With our ePT (Elite Personal Trainer) course you can up-skill 

to Certifi cate III in Fitness and Certifi cate IV in Fitness. Our 

interactive and cutting-edge online delivery means you can 

gain the knowledge, skills and confi dence at your own pace 

AND from the comfort of home or work. 


www.fi tnessnetwork.com.au/ept t 

or call 02 8412 7400 



69 

NETWORK CATALOGUE


70 

TRAX MUSIC 

Order online at www.traxmusic.com.au 

HUGE CATALOGUE OF PPCA-FREE MUSIC AVAILABLE NOW! 

In 2010 TRAX has released more music than ever before catering for the needs of modern group exercise 

instructors. Featuring both PPCA-FREE and original music – and the new ability to download individual 

songs to create your own playlists – TRAX is sure to have something for your classes! 

PREMIUM PPCA-FREE 

100 Pure Power 

Spring Break 

$39 

Greatest Hits 

Remixed Vol 1 

$39 

PPCA-FREE 

FReeRIDe 

BREAK YOUR HEART 

INDOOR CYCLING 

1. 4:37 125bpm Break Your heart 

2. 5:43 141bpm Logical Song 

3. 4:20 118bpm New Divide 

4. 4:33 154bpm 5 Seconds 

5. 4:08 110bpm With or Without You 

6. 7:08 130bpm Sober 

7. 3:12 160bpm What I Like About You 

8. 6:10 135bpm When Love Takes over 

9. 3:40 149bpm Jump That Rock 

10. 4:32 One 

Freeride 8 

$35 

2 

MINISTRY OF 

MIND BODY 

1. 3:27 A Little Respect 

2. 3:48 With Or Without You 

3. 3:29 How Deep Is Your Love 

4. 4:25 One 

5. 3:38 Do You Really Want To Hurt Me 

6. 4:20 Right In The Night 

7. 2:00 Bizarre Love Triangle 

8. 4:11 Like A Virgin 

9. 5:11 Careless Whisper 

10. 5:05 Killing Me Softly 

11. 4:22 The Shape Of My Heart 

12. 3:51 Emotions 

13. 3:26 If Tomorrow Never Comes 

14. 3:54 Lady In Red 

15. 5:41 Father Figure 

8 

PPCA FREE 








PPCA FREE 








Ministry of Mind 

Body 2 $35 

ABBA Remixed 

$39 

Hands Up 

Trance Hits 

$39 

distant 

calm 

1. 7:05 Distant Calm 

2. 7:42 Sea Turtle 

3. 7:55 Unwind 

4. 6:04 Wildfl ower 

5. 6:53 Wind Music 

6. 6:33 Albatross 

7. 6:44 Down The Trodden Path 

8. 8:39 Story of Tranquility 




to Trax Music from Quazimodo Sound Consortium. 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. 

Distant Calm 

$35 

BOX 7 

TRAINING 

1. 139bpm 3:01 Insomnia 2010 

2. 140bpm 5:16 Love Removal Machine 

3. 142bpm 3:23 Fight For Your Right 

4. 143bpm 4:43 Sex, Bass & Rock n Roll 

5. 144bpm 4:13 Jumping In The Moonlight 

6. 145bpm 4:12 Let It Rock RMX 

7. 147bpm 4:09 I Want It All 

8. 148bpm 4:33 Danza Hungara 

9. 150bpm 3:25 Rock Me Amadeus 

10. 150bpm 3:25 Born To Be Wild 

11. 151bpm 3:24 Jump That Rock 

12. 152bpm 3:48 Jumping All Over The World 

13. 154bpm 4:22 Five Seconds 

14. 156bpm 5:00 Owner Of A Lonely Heart 

15. 4:13 Bodies C/D 

BOXING 


PPCA FREE FREE 

disc 1 







Box Training 7.1 

$35 

PPCA FREE 

Ananda Kanda 

$39 

Maxximum 

Power Vol 5 

$39 

130bpm 

BEST 

OFPOP 3 

HITS 

1. 3:42 We No Speak Americano 

2. 5:10 Gettin Over You 

3. 3:57 I Like It 

4. 3:12 Your Love Is My Drug 

5. 4:41 Telephone 

6. 3:12 Fever 

7. 4:26 Dynamite 

8. 4:56 Alejandro 

9. 4:56 Dangerous 

10. 2:43 Chillin 

11. 4:56 California Gurls 

12. 3:42 I’ll Do You Like a Truck 

13. 4:12 Takin Back My Love 

14. 5:39 Rude Boy 








Best of pop 

hits 3 

$35 

BOX 7 

TRAINING 

1. 130bpm 3:56 Boom Boom Pow RMX 

2. 130bpm 3:27 In My Head 

3. 130bpm 4:11 It’s Tricky 

4. 130bpm 3:56 Something To Love 

5. 130bpm 5:10 Bad Boys 

6. 130bpm 4:55 I Can’t Stop Loving You 

7. 130bpm 2:57 Round And Round 

8. 130bpm 4:40 Some Like It Hot 

9. 130bpm 4:40 Axel F 

10. 130bpm 4:40 I Like To Move It 

11. 130bpm 4:11 Nothing But A Heartache 

12. 130bpm 4:43 Smells Like Teen Spirit 

13. 104bpm 4:26 Chasing Cars 

BOXING 



disc 2 







Box Training 7.2 

$35 

PPCA FREE 

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

Chart Hits 

Remixed 

$39 

Sabor Latino 

Vol 1 

$39 

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

HOT HOT HOT 

LATINO33 

127 – 130bpm 

1. 1. 4:18 4:18 127bp 127bpm Muchacha Loca 

2. 2. 5:02 5:02 127bpm 127b Waka Waka 

3. 3. 4:17 4:17 127bpm 12 Ella Me Levanto 

4. 4. 4:48 4:48 127bpm Verano Azul 

5. 5. 4:15 4:1 128bpm Mueve Ese Bom Bom 

6. 6 4:00 4 128bpm Dile 

7. 3:45 128bpm Bora Bora 

8. 3:28 129bpm En La Cama Tu y Yo 

9. 4:43 129bpm A Donde Esta La Fiesta 

10. 3:56 130bpm Para Mi 

11. 3:41 130bpm Parapapapa 

12. 4:40 130bpm Mariah 

13. 3:27 130bpm Lo Hecho Esta Hecho 

14. 4:26 130bpm Miami 








Hot Latino 3 

$35 

4.1 CARDIO 

FORCE 


1. 130bpm 2:44 How Soon Is Now 

2. 130bpm 4:55 Break Your Heart 

3. 130bpm 4:55 Umbrella RMX 

4. 130bpm 4:26 Another Day In Paradise 

5. 130bpm 3:27 Krazy 

6. 130bpm 4:26 Sound of Letting Go 

7. 130bpm 2:57 Heavy Rotation 

8. 130bpm 4:11 Whatcha Say 

9. 130bpm 2:42 I Wanna Go Crazy 

10. 130bpm 4:11 Give it up to Me RMX 

11. 130bpm 4:55 Sexy Chick 

12. 130bpm 4:11 Love Comes Again 

13. 130bpm 5:28 Meet Me Halfway 

14. 112bpm 4:08 Broken Strings 








PPCA FREE 

Cardio Force 4.1 

$35 

Chill House 

Pilates 

$39 

Summer Dance 

Party 

$39 

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 








Step Pro 12.2 

$35 

4.2 

CARDIO 

FORCE 


PPCA FREE 

1. 140bpm 5:30 Right Now 

2. 141bpm 5:00 Heaven is a Place on Earth 

3. 142bpm 4:31 I Just Died in Your Arms Tonight 

4. 144bpm 4:27 Dangerous 

5. 145bpm 5:44 Live Your Life 

6. 146bpm 3:31 Jump With Me Tonight 

7. 146bpm 3:30 Wind Of Change 

8. 147bpm 4:08 Against All Odds 

9. 148bpm 4:19 All I Ever Wanted 

10. 149bpm 4:30 Dream On 

11. 151bpm 5:31 Message in a Bottle 

12. 152bpm 3:59 Jump With Me 

13. 154bpm 6:06 Something Good 







PPCA FREE 

Cardio Force 4.2 

$35

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: 

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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 USING 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 

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 

ADDITIONAL SPECIALTY PUBLICATION 

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

** Available quarterly via email. 

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. 

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 

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 



$ 

$ 

TOTAL: $ 

71 

NETWORK CATALOGUE

Raptor..... 

.... Aggressive. Compact. Powerful. 

RAPTOR SERIES by INTEGRITY 

RESISTANCE PLATE LOADED 

STYLING AGGRESSIVE 

FOOTPRINT COMPACT 

CONSTRUCTION INDESTRUCTIBLE 

BIOMECHANICS ADVANCED 

AMERICAN ENGINEERS IN DENIAL 

NNOVAT IVE FUNCTIONAL AUSTRALIAN 

Integrity Strength Systems 

www.integritystrength.com Phone 1300 666 058 I

summer 2010-edit.indd - Australian Fitness Network

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