The Energy Blast!

We're All Lazy

2011-05-17T20:50:00.000-07:00

Okay, it's a hard thought to place in your mind, and it's even made worse that I write this as I sit on my couch late in the evening. Let me say first up that my first entry on the Energy Fitness Centre blog isn't meant to get you angry, it's more to get you to think and even encourage you with you fitness and lifestyle choices.

See, when I say we're all lazy, maybe I should explain why I say that. First, recent studies have shown that we only use 20% of our brain at any one time. That's a really small percentage I would have thought, especially when we feel we think "hard" a lot. Second, only a small percentage, and I'm hoping that you fall into this percentage of the community, attend a gym or doing something active. I'm talking about 10%. Yeah, it's a really low number that even shocked me when I heard it. Thirdly, and a key focus of this entry, in the gym, the maximum our body ever pushes to is 80%. So when you think about that for a second, that means the last time you thought you had pushed yourself to your absolute limit, the truth is you were still another 20% away from that absolute maximum.

Now I'm not saying with that third point that we should run back into the gym and push ourselves 25% harder to hit the 100%, for someone like me, that would mean increasing my maximum bench press or my fastest pace on the treadmill to a level that in reality I couldn't lift or push myself to run. So what am I really saying then? I'm saying that when our body has said it has had enough, it's really a trick that our mind is playing on us. We actually could keep going. I'm sure many of us could think back to an ICE class and feel like we could have pushed a little harder once we'd finished. But during the class, we felt like we were at our limit. Same when we're pushing out those 15 reps for 3 sets in the weights room. On our 3rd set, how often do we feel like we've done enough after 12? But truth be known, in either that ICE class or in the weights area, we could have gone a little harder or finished off our final set and pushed out those 15 reps.

So when I say we're all lazy, I guess in truth we are. But the sooner we realise it's a trick our mind plays on us when it comes to our fitness goals and our work in the gym, the sooner we'll see some amazing results. But don't go out and push yourself above and beyond straight away, you need to work up to it. It's like a few years back when I started running and getting fit. I likened my ability to run in the sense of 10% ability, 90% mental. As I slowly worked at my running and kept at it, that number switched around until I hit a point a few months later where it was 90% ability and 10% mental. So take it from me, you don't have to go and prove your mind wrong straight away.

Just remember this the next time you're in the gym, we're all lazy, but that doesn't mean you can't finish that final set, it doesn't mean you can't up your work rate a little more in any of the amazing classes you do, nor does it mean that when you feel like you need to stop that you should. Laziness is simply a state of mind and it shouldn't stop us from doing what we want to do in the physical sense now that we've worked out the trick.

Big Max

Motivation

2011-03-28T16:57:00.000-07:00

Motivation is the driving force for us to achieve goals. The factors that motivate you may keep changing, but continue to evaluate the situation and find the motivation required to carry you through.

Healthy Lifestyle Tip: Maintaining the Motivation
Ever start a diet or workout routine with enthusiasm only to have your motivation disappear in no time? You're not alone. Research shows that a quarter of weight loss plans fall by the wayside within two weeks. On the other hand, stick it out for a month and your odds of success skyrocket.

"Doing something for 30 days ingrains and strengthens the brain's neural pathways, so you keep that behaviour going on autopilot," says Lawrence Perlmuter, Ph.D., professor of psychology at Rosalind Franklin University of Medicine and Science.

Start Small – Aim to make one small change a day: Add fruit to your breakfast, skip your usual glass of wine before dinner, or take a walk after lunch, recommends psychologist John Norcross, Ph.D.

Don't Waste Your Willpower – Avoid temptation; don't deplete your source of inner strength. Stay clear of your favourite foods, try to plan dinner at home and not a restaurant, and work out in the morning before your motivation runs out, suggests a study published in Psychology & Health.

Vary Your Vocabulary – Say "I want to workout" not "I should workout" to get in the right mind-set, says Michael Sachs, Ph.D., exercise psychology professor at Temple University in Philadelphia.

Do the Write Thing – Writing down your goals makes them more likely to stick, advises John Norcross, Ph.D.

Downsize Your Sweet Tooth – Adjust your palate by reducing sweets to only 10 percent of your caloric intake. Don't make yourself feel deprived, states Elisa Zied, RD, author of Nutrition at Your Fingertips.

Work It Out – Exercise eases stress and distracts you from thinking about food, says Heather Chambliss, Ph.D., professor at the University of Memphis.

Find Support – Enlist a friend to be your regular gym buddy so that you have someone to keep you accountable and share your struggles, suggests John Norcross, Ph.D.

Be competitive – Find people who are faster and stronger than you so you'll push yourself to keep up, Heather Chambliss, Ph.D., suggests.

"Seize the day, put no trust in tomorrow"
Quintus Hortius Flaccus

ZUMBA

2011-02-16T15:01:00.000-08:00

Zumba is coming to the Energy Fitness timetable! The launch class will be Friday 18th February at 6pm! Dress in your brightest colours and come along and join the party! We will also be having drinks and nibbles after the class, what a great way to start your weekend!

Zumba will continue on the timetable at 7.30pm on Monday and 6pm on Friday!

Have you been living under a rock and don't know what Zumba is?

Zumba is the big dance aerobic craze which has spread quickly worldwide. It is the type of exercise you'll want to do! It fuses hypnotic Latin rhythms and easy to follow moves to create a fun energetic fitness routine that will have you asking for more. This class is for both men and women alike. You will not only sculpt and tone your body, you will also learn to dance! Come and see what all the fuss is about, we are sure you will fall in love with it!

New Year Resolutions

2011-01-06T12:14:00.001-08:00

Have you made a New Years resolution to get fit and healthy? For a lot of people resolutions fail because they make their goals un-obtainable, such as losing 50kg instead of 0.5kg per week (which is the recommended amount that you should lose per week) This means the results are not as rewarding and you may get disheartened.

Here are some tips to help you achieve your goals whether they are to lose weight or to get fit and healthy.

Try a new class: One that you're not used to....sometimes just a little change in routine will go a long way to get those stubborn kilo's moving.

Update your program: Now is a great time to update your program, or get one written up if you don't have one. Your results will improve if you have a structured workout schedule to follow.

Personal Training: Or you could try a personal trainer for some real one on one hardcore action. EFC's Personal Trainers are great and very reasonably priced.

Whatever your new year's resolution or goals are this year make sure you get into Energy Fitness and make use of our wonderful facilities and classes!

Energy Fitness Centre's Christmas Opening Hours and Classes

2010-12-13T16:50:00.000-08:00

Christmas is fast approaching, so we have put together a timetable for classes and hours between Christmas and the New Year! There are no excuses to slack off over this time! For more information or to pick a copy of the Christmas timetable ask at reception.

Date	Opening Hours	9.30am	10.30am
Friday 24^thDecember	5.30am-2pm	Kick	GRC
Saturday 25^th December	CLOSED	-	-
Sunday 26^th December	9am - 2pm	ICE	GRC
Monday 27^th December	9am – 2pm	GRC	Kick
Tuesday 28^th December	9am – 2pm	ICE	GRC
Wednesday 29^th December	9am – 2pm	GRC	Power
Thursday 30^th December	9am – 2pm	ICE	GRC
Friday 31^st December	9am – 2pm	GRC	Groove
Saturday 1^stJanuary	CLOSED	-	-
Sunday 2^nd January	9am – 2pm	Kick	GRC
Monday 3^rd January	9am – 2pm	Power	GRC
Tuesday 4^th January	5.30am – 9pm	Normal	Timetable

Energy Christmas Vouchers

2010-12-05T21:01:00.000-08:00

Can't think of what to get someone for Christmas?

Buy your friends the 'Gift of Fitness' for Christmas a one month voucher for only $49.00 and a free water bottle....give the gift that shows you care!!

Note: This can only be purchased by EFC members for their friends and family!

Hurry there are limited vouchers available!

Energy Fitness Giving Tree

2010-12-02T13:25:00.000-08:00

This Christmas please help us in giving to people less fortunate than ourselves, by donating non-perishable food items to the Energy Fitness Giving Tree.

Simply place any items under the tree located downstairs in the reception area and we will package it up and donate in to St Vincent de Paul.

Some examples of non-perishable food items are: tin of ham/salmon/tuna, cans of vegetables, plum pudding, Christmas cake, tinned fruit, custard, soft drink, tea/coffee and Christmas treats (nuts, lollies, chocolates)

Energy Fitness Centre Christmas Party

2010-11-23T15:24:00.000-08:00

We will be having an Energy Fitness Christmas Party for all the members! The party will be held at the Belconnen Bowls Club on a Sunday afternoon, so a perfect way to wind down the weekend or recover from your Christmas Party hangover!

Date: Sunday December 12^th

Time: 2.30pm onwards

Where: Belconnen Bowls Club, Hawker

Cost: $10per person

All members and their partners are welcome

Healthy Eating Out Tips

2010-11-22T21:03:00.000-08:00

Here are some tips to survive the silly season when you are eating out!

Japanese
• Avoid Tempura
• Don’t have too much sushi rice as it contains lots of sugar and is high GI (meaning it causes an insulin spike, which will leave you craving more sugar not too long after).
• Don’t have too much soy; it’s very high in salt, which leads to fluid retention (water weight)
• Sashimi, salads, edamame, tataki, steamed and baked fish, sukiyaki, noodle soups all great options (though do be aware of high salt content)
• Don’t have too much sweet sauce like teriyaki or miso as they are high in sugar and kilojoules

Pizza
• Go vegetarian
• Ask for less cheese
• Avoid marinated vegetables as they often have lots of oil
• Go for a wholemeal base if they have one. Or gluten free, but sometimes we find this isn’t as nice and if you’re going to have pizza, you might as well have proper dough

Pasta
• Add Parmesan yourself to control the amount
• Go for red sauces (tomato based) instead of white (oil or cream based)
• Try not to fill up on bread before the meal or you’ll end up having a carb-overload (and definitely a GI spike leading to a sugar crash)
• Don’t overeat – eat to 70-80% full and then have a break, otherwise you’ll end up with a pasta baby in your belly (we’ve all been there…)

Thai, noodles, etc
• Ask for less or no oil. Most of the sauces used have a little oil in them anyway, so there is no need for your stir-fries or noodles to be cooked in oil. If you’re like us, you’ll like the taste much better and it will open up a whole range of options for healthy take out
• Rice noodles are best – easiest to digest and lower GI
• Avoid fried rice (duh) and go easy on the Pad Thai
• Steamed and baked fish are great options
• Order a side dish of mixed or steamed vegetables (hold the oil please)

Indian
• Ask for less oil and hope for the best. This almost never works with curry, so you might be on your own here…

The key when ordering is to be very polite and appreciative. Don’t sound like a madam or you’ll end up with more cheese and more oil.

The best advice we can give you however, is to watch your portion sizes. Serve yourself the amount you think is reasonable to eat in one sitting and don’t go back for seconds. It’s so easy to have a little bit and then a little bit more and so on. Before you know it, you’ve eaten twice the amount you normally would.

Foursqaure

2010-11-21T16:25:00.000-08:00

What on earth is Foursqaure?

Foursqaure is described on its website as “Cross between a friend-finder, a social city-guide and a game that rewards you for doing things”

It offers users:

- A gaming experience that allows the user to become the ‘mayor’ of a location, earn badges related to their interests, and a points system

- A way to leave tips for friends in regards to a location and to see where their friends are at that moment

- A way to detect what business are nearby and if they are offering any discounts for being a customer

Join today at foursquare.com or download it for free on your smartphone from the Apps Store.

The first Energy Fitness Member who ‘checks-in’ at Energy Fitness Centre more than 20 times will get a free Energy T-shirt!

Welcome to our new Blog!

2010-11-21T16:23:00.001-08:00

Welcome to the new Energy Fitness Blog. With this blog you will be able to find out the latest information about what's going on at EFC and in the fitness industry. If you have any questions, ideas or requests feel free to comment on any of our stories or email jolly@energyfitnesscentre.com.au.