SPRING/SUMMER 2018 EDITION
Fitness Forum member
Ashley Marcina takes us
on her fitness journey so far
MORE THAN A GYM
GET TO KNOW OUR STAFF
EXERCISES FOR SENIORS
WHAT'S ON IN SPRING
HEALTHY STIR FRY
Suite 1 / 174 Green Valley Rd, Green Valley NSW 2168
02 8783 - 8083 email@example.com fitnessforum.com.au
HOYTS WETHERILL PARK
We take pride in our friendly community and believe it must be experienced
to know how special our little gym is! If you haven't been here before, below
is a FREE trial. We hope you enjoy being at our gym as much as we do!Being a
family owned and operated gym, it should be no suprise that we pride
ourselves on our family orientated values.
At Fitness Forum we treat each and every person as a member of our family,
we know you by name and we care about helping you achieve your goals,
which is why we offer a range of services to suit every member of your
Ranging from a Creche for bubs to kindy kids, a Fitness Class for school aged
children, High School student Induction Programs, Sports team training
facilities to group fitness classes, indoor bootcamp as well as tailor-made
fitness programs and one on one training sessions with our wonderful
FF members have some fun during a group
fitness class with trainer, Daniel.
" It genuinely feels like
one big family. The
atmosphere is always
so friendly and I
anywhere else." - Ace
HOYTS WETHERILL PARK
$0 Joining fee for FFHC Members
GET TO KNOW OUR
Loves: Family, pets and boxing
Hates: Traffic and Excuses!
Favourite sports Team: SYD FC
Can’t live without: Coffee
Favourite Food: Pizza
Favourite Movie: The Indian in
Favourite style of training: HIIT
Training Tip: Focus on your own
goals, not someone else's
Never leave home without:
Phone, wallet, keys and lunch!
‘’Fear tells you what your
once you know your
weakness, you can
Last month we held our annual Winter
Challenge which saw many of our
members push their fitness levels to the
limits for a chance to win the grand prize,
and for a bit of fun of course!
Members who completed the
competition in record
1. Jasmin Griffith
2. Donna Haynes
3. Joan Chen
4. Michael Clarke
Well done to our champions,
and to our members
who gave it a go!
ADVICE FOR THE
"Start with 10 Minutes a
day and work your way
up gradually to 20
Minutes, 5 times a week."
-Michael Clarke, Member.
The challenge held in June consisted of
1152 flights completed on the Power Mill
(equivalent to the Mt. Everest Climb)
For all those who have given it a try, it can
be said that the Powermill is by far one of
the most gruelling forms of cardio so it
was no easy feat for those that made it to
15% OFF. USE THE
Next challenge commences soon:
Climb the TALLEST buildings
of the world!
See the What's On page
for more info!
EASY EXERCISES FOR
Senior Personal Trainer Daniel Gullo discusses the benefits
of training into your 50's and beyond!
by Daniel Gullo
F F H C
F E A T U R E
Our lovely senior
Thomson and Maria
Giuliani train almost
every day. They say
the gym is a great
stress reflief and are
inspired by like
minded members &
"Going to gym makes me feel
uplifted, happy and full of
laughter." - Jenny Thomson
nce we get to 50 years and
above, our bodies start to
physically decline. This includes
loss of muscle mass, bone density,
strength, stamina, balance and
mobility. A combination of these
greatly increases the chance of
The lack of balance, mobility and
strength means seniors have a far
greater risk of falls. The decrease
in bone density means that a
simple fall that a younger person
would “shake off”, often leads to
broken bones for an older person.
Whilst there are any things that
decrease as we get older, many
things also increase. The risk of
high blood pressure, coronary
heart disease, cardiovascular and
respiratory problems, stroke and
also depression and anxiety.
All of the above lead to a lack of
independence as we get older,
meaning we rely on our children,
family or carers to perform simple
tasks for us.
This means that older adults
overall quality of life severely
decreases.Thankfully, there is one
thing that can help.
Exercise is proven to help slow
down the loss of (and in some
cases even improve!) muscle mass,
bone density, strength, stamina,
balance and mobility whilst also
decreasing risk of the above
mentioned health conditions.
Sit to stand: Stand in front of a
chair or bench, with your feet
shoulder width apart. Keeping
your feet flat on the floor and
putting your weight through your
heels, sit down on the
chair/bench. Once you’ve sat
down, drive through your heels
and stand up straight. Repeat this
8-15 times for 3 sets, depending
on your ability. This will improve
your lower body strength and
Single Leg Balance: Stand in front
of a surface you can grab, in case
you lose balance. Stand and
balance on one leg. Aim to hold
for 10-30 seconds on each leg and
complete these 3 times. This will
greatly improve your balance and
help prevent falls.
Step Ups: Use an appropriate
height step, depending on your
current mobility and strength
level. Step up onto the step and
step back down to the floor.
Ensure your knees do not roll in
when you step up. They should
remain in line with your toes. A
normal stair is a good height to
start with. To advance it, use a
higher step, such as a small stool
(about milk crate height). Repeat
this 8-15 times on each leg for 3
sets, depending on your ability.
This will improve your lower body
strength, balance and also
FFWHAT'S ON PAGE
WHATS ON THIS
Rain. Hail. Shine.
Indoor Bootcamp is back for another
intensive 6 week block, just in time
for the Summer months &
Members $99|Non-members: $129
FITKIDZ IS ON DURING
THE SCHOOL SEMESTER
Our Christmas Party plans are
currently under way and we would
like to know how to best celebrate it
with YOU! Our wonderful members.
See reception to cast your vote on
venues and register your spot!
Cost: $195 | 10 Week Program
*Ask us about the $100 Government rebate!
FitKidz is back on during Term 4
Commences Tuesday 16th of October.
Fitness for children aged 8 - 12 years old
Held Every Tuesday and Thursday
from 4:00pm - 4:45pm
(During the school term)
If you're not so sure about weight
training, we have the perfect solution!
Our Strength Fundamentals Workshop.
Bookings are essential call 87838083.
Sun, October 14, 2018 10 - 11:30am
Held here in the Club!
With fast food and indoor video game obsessions on the rise, obesity
is becoming an increasing health issue for our children.
That is why we have created our FitKidz Program which educates
children on the importance of healthy nutrition and staying active.
We launched this class to provide parents with a solution to the
struggle associated with helping their children maintain a healthy
lifestyle. We understand that the demands of work and financial
pressures can make it difficult to take this matter into their own
hands so we have provided an alternative to physical activities
requiring constant time and comittment as a result.
What is truly wonderful about our prigram is that it is highly
affordable as we are approved providers for the NSW Government
Active Kids Programs which means every child in households' accross
NSW are entitled to a $100 discount from the program.
So what's stopping you from giving your child the best possible start
to life? Call us on (02) 8783 - 8083 for more information.
SPRING 2018 | ISSUE 01
FF MEMBER ASHLEY MARCINA TELLS US HOW
HER FITNESS JOURNEY HAS PROGRESSED FROM
CARDIO TO WEIGHTS
Tell me a bit about yourself and your fitness
Hi I am Ash, I’m 20 years old and I am studying to
become a nurse. I started training when I
stepped away from the world of dance and I
haven’t looked back. My fitness philosophy
started developing quite recently, until then I was
sort of just figuring it out. It’s taken me a while to
figure out what works for my body, but I now
know fitness to be ever changing, progressive
and a big part of everyday life for me.
Where did your passion for fitness originate?
I’ve always been an active person. I started
dancing when I was 5 and quit when I was 16. I
still wanted to stay active so I joined the gym and
actually started to work there after school.
Constantly working and being in the
environment my passion for fitness grew,
Who is your fitness idol?
Ana Cheri and Caroline Omahony (Of Instagram
fame). I Cant pick just one.
What is a typical day of meals for you?
My typical day of eating changes depending on
work and uni. My basic go to meals throughout
the day is: oats and fruit for breakfast, tuna and
brown rice for lunch and fish and veggies for
dinner. I don’t cut any carbs out of my diet either.
If I crave them, I have them. Portion is key!
Best tips with finding consistency with
Find workouts you love doing or train with a
friend for the extra support and push.
Favourite unhealthy food?
How do you find a balance between study,
work and gym?
I am a major stress head when it comes to
finding the balance between work, uni and gym,
time management is key! I use a planner to keep
myself on track each day, setting small goals
rather than trying to achieve the impossible. I
plan gym around work/uni and I always make
time for training whether that is going early
mornings before work or after work, I get it
Favourite active wear brand?
Do you believe there is pressure for people to
stay in shape?
Yes I truly believe there is pressure for women
and men to stay in shape due to social media
and it’s ability of warping peoples’ perceptions of
what the “ideal body” should look like, which in
the end can place a massive toll on their mental
health. We should be spending that time to focus
and finding ways to better ourselves,
appreciating our own unique beauty, shape and
form and embrace what makes us unique!
I ALWAYS MAKE
TIME FOR TRAINING
I have two leg sessions a week and they are
usually broken up. This is just a basic example, it
changes all the time depending on what I feel
Weights: (After 30mins of cardio to warm up)
1. Smith machine squats with resistant bands
2. Kick backs on smith machine
3. Hack squat
4. Leg extensions and leg curls (drop sets)
5. Cable pull throughs
6. Stiff leg dead lifts
7. Hip thrusts
8. Abductors and adductors (drop sets)
Does it drive you crazy when you don’t
Yes! I feel so guilty if I don’t train.
At the moment my favourite part of the body to
train is shoulders!
One thing you would never skip in a workout?
I never skip leg day
What’s the biggest mistake fitness rookies
Caring about how much you lift too soon = poor
form and injuries.
As a student, what’s the most difficult thing
about eating healthy and training and how do
you work around this?
I am a big stress eater; I always turn to junk food
during exam times especially. Ways I work
around this is basically planning my meals for
the day and tracking what I eat. I still have a
piece of chocolate here and there to keep me
I always have to do some sort of physical activity
when studying whether that’s going to the gym
or just taking the dog for a walk; it’s my way of de
stressing and time to have alone. If I don’t train
whilst studying im more tempted to eat bad and
over indulge in food.
You have worked hard for your body and we
see how much effort you put into training,
what are your fitness goals now and how
have they changed over the years?
My fitness goals have been the same throughout
the years: lean out and tone up, one thing that
changes is my body itself. My body has been
through a roller coaster, I see ups and downs
and this is what prevents me from reaching my
goals sooner. I have started to understand my
body a great deal more and now understand
what not to do! Lifting heavy, no cardio and
eating the wrong foods. Don’t do it! I received a
back injury which set me further back. I’ve
started again, taking things slower but in the last
few months, where I have gained my strength
back, I’ve never felt more determined to reach
There is surely no stopping Ashley, we look forward
to continue to follow your journey with you at FFHC!
RICE STIR FRY
THIS AROMATIC CAULIFLOUR RICE
STIR FRY IS A DELICIOUS AND
FILLING ALTERNATIVE TO RICE
(AND NO ONE WILL EVER GUESS IT
IS PACKED WITH FIBER-FILLED
– 3 cups of grated raw cauliflower (use a cheese grater
or food processor)
– 1/2 cup frozen peas
– 1/2 cup carrots, thinly sliced
– 3-4 garlic cloves, minced
– 1/2 cup onion, diced
– 1/2 TBSP olive oil
– 2 eggs (or 4 egg whites) scrambled
– 3 TBSP soy sauce
1. In a large pan, saute’ garlic and onions in olive oil on
a medium/high heat, until onions become soft and
transparent. (about 2-3 minutes)
2. Next add in peas, and carrots and cook until carrots
begin to soften and peas are heated through, about 3-4
3. Next stir in scrambled eggs, cauliflower and soy
sauce. Cook stirring frequently for about 5-7 more
Add in all of your favourite lean proteins and veggies
Group Classes are FREE with every membership!
(Personal Training) Sessions are at an additional cost. These
classes are tailored to help you meet your goals and are an
economical way to achieve results through a trainer.
Expect to work every muscle in the body in this high intensity
session. Supercharge includes exercises that work multiple
muscles at once, meaning you are torching more calories and
improving your fitness and overall strength and conditioning.
HIIT stands for high intensity interval training, so this class is
based on this type of training. Expect short sets and quick
change overs in this fast paced session that will have your
heart racing and your muscles on fire.
Kidzfit is designed for children 8-12 years. The sessions will
improve fitness levels and coordination, build a foundation of
strength and most importantly, allow children to have fun!
Nothing but core training! This 30 minute class is devoted
to strengthening your core and sculpting your waist line.
A class designed to tone up and lean out the buttocks, hips
and thighs. New & Improved!
Kickboxing is great as a remedy for stress and improves
balance and coordination. Learn the basics while
developing your technique. You can expect to have fun,
while getting out frustrations & perfecting your form.
PLEASE NOTE: CLASSES REQUIRE A MINIMUM OF 4
PARTICIPANTS IN ORDER TO RUN.
PLEASE CONTACT RECEPTION WITH ANY QUERIES
REGARDING CLASSES & CLASS TIMES, ALTERNATIVELY YOU
CAN VISIT: WWW.FITNESSFORUM.COM.AU/ CLASSES
Join our team on
the 16th of December
and help us raise funds
for seriously ill children.
You can participate or donate
to the cause by following the link
below. Please contact reception
on 8783-8083 to find out how you
can get involved!!!
This FUN RUN style event will be held at:
Sydney International Equestrian Centre
Saxony Rd, Horsley Park NSW 2175, Australia
Health is important at any age, which is
why we believe quality health & fitness
facilities should be accessible to all.
CALL US TODAY: (02)8783-8083
*Discount applies to total cost of off peak membership (Access between 5:30am & 4pm)
Memberships from just