Newsletter Spring 2018 Edition

ffhcau

FREE

SPRING/SUMMER 2018 EDITION

Start

Somewhere.

Fitness Forum member

Ashley Marcina takes us

on her fitness journey so far

MORE THAN A GYM

GET TO KNOW OUR STAFF

EVEREST CHALLENGE

WINNERS

EXERCISES FOR SENIORS

WHAT'S ON IN SPRING

HEALTHY STIR FRY

RECIPE

SPECIAL OFFERS

& MORE.

Suite 1 / 174 Green Valley Rd, Green Valley NSW 2168

02 8783 - 8083 info@fitnessforum.com.au fitnessforum.com.au


HOYTS WETHERILL PARK


MORE

THAN A

GYM.

We take pride in our friendly community and believe it must be experienced

to know how special our little gym is! We hope you enjoy being at our gym as

much as we do!Being a family owned and operated gym, it should be no

surprise 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

unique family.

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

trainers!

Above

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

wouldn't train

anywhere else." - Ace

Avram,

HOYTS WETHERILL PARK

$0 Joining fee for FFHC Members


GET TO KNOW OUR

STAFF: MICHAEL

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

The Cupboard

Favourite style of training: HIIT

or Boxing

Training Tip: Focus on your own

goals, not someone else's

Never leave home without:

Phone, wallet, keys and lunch!

Favourite Quote:

‘’Fear tells you what your

weakness is,

once you know your

weakness, you can

become strong.”

THE EVEREST

WINTER CHALLENGE

RESULTS

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

time included:

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!

FITNESS

FORUM.

ADVICE FOR THE

POWER MILL:

"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

the top!

15% OFF. USE THE

CODE: VALLEY15

WWW.MUSCLEMEALSDIRECT.COM.AU

Next challenge commences soon:

Climb the TALLEST buildings

of the world!

See the What's On page

for more info!


EASY EXERCISES FOR

SENIORS

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

members: Jenny

Thomson and Maria

Giuliani train almost

every day. They say

the gym is a great

stress reflief and are

inspired by like

minded members &

friendly staff.

"Going to gym makes me feel

uplifted, happy and full of

laughter." - Jenny Thomson

O

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

serious injury.

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 many 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!

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.

Here are some simple exercises

you can do to get you on the

right path.

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

endurance.

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

cardiovascular endurance.


FFWHAT'S ON PAGE

WHATS ON THIS

SPRING?

Indoor Bootcamp

Rain. Hail. Shine.

Indoor Bootcamp is back for another

intensive 6 week block, just in time

for the Summer months &

parties ahead!

Members $99|Non-members: $129

Christmas Party

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)

FREE

StrengthWorkshop

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 commitment as a result.

What is truly wonderful about our program is that it is highly

affordable as we are approved providers for the NSW Government

Active Kids Programs which means every child in households' across

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.

6

SPRING 2018 | ISSUE 01


SHE LIFTS.

COVER STORY

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

philosophy?

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,

naturally.

Who is your fitness idol?

Ana Cheri and Caroline Omahony (Of Instagram

fame). I can't 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

outworks?

Find workouts you love doing or train with a

friend for the extra support and push.

Favourite unhealthy food?

Chocolate!

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

done.

Favourite active wear brand?

Gymshark!

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

ASHLEYS WORKOUT

PLAN:

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

like doing.

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

exercise?

Yes! I feel so guilty if I don’t train.

Workout heaven?

At the moment my favourite part of the body to

train is shoulders!

Workout hell?

Cardio!

One thing you would never skip in a workout?

I never skip leg day

What’s the biggest mistake fitness rookies

make?

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

sane.

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 I'm 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

my goals.

There is surely no stopping Ashley, we look forward

to continue to follow your journey with you at FFHC!


HEALTHY

RECIPE:

CAULIFLOUR

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

CAULIFLOUR!)

I NGREDIENTS:

– 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

I NTRUCTIONS:

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

minutes

3. Next stir in scrambled eggs, cauliflower and soy

sauce. Cook stirring frequently for about 5-7 more

minutes.

Add in all of your favourite lean proteins and veggies

and enjoy!


CLASS TIMETABLE

Group Classes are FREE with every membership!

GROUP PT*

(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.

SUPERCHARGE

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 IT

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

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!

CORE

Nothing but core training! This 30 minute class is devoted to

strengthening your core and sculpting your waist line.

BOOTYBLASTER

A class designed to tone up and lean out the buttocks, hips and

thighs. New & Improved!

KICK IT

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!!!

https://donate.grassrootz.com/makeawish

/foam-fest/fitness-forum-health-club

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

10% OFF

MEMBERSHIPS

FOR SENIORS*

*Discount applies to total cost of off peak membership (Access between 5:30am & 4pm)

Memberships from just

$10.82

Per week!

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