Newsletter #9 – Free Training

April 12, 2011 By

NEWSLETTER – AUTUMN

 

Hello to all Positive Fit members,

I’m hoping this newsletter finds you well and that you survived the summer period. Positive Fit has been extremely busy – which is great to see. Members have done well in the hot conditions – Group Fitness Classes have been strong and lots of people have been using the Personal Trainers for what they are paid for – giving you results!!

I’ve seen some amazing transformations in the past few months and the members that have achieved what they aimed for are experiencing a fantastic journey. If you don’t fit this category – ask yourself why?

Read on for what Positive Fit offers in free PT Training

Biggest Loser

I know from talking to members that lots of members have been watching the Biggest Loser on television. Its such a great journey – from each of the individual’s self destructive behaviours through their voyage of discovery. Each of them arrives at different points at different times – and that’s why all of our lives are journeys.

Its fascinating to observe the way the mind controls the behaviours so that the contestants so often have to deal with their emotional issues before they can really attack the physical ones.

I find it so inspiring to see the connection when its made – its the reason I train people – and its so evident in the Biggest Loser.

Training Programs

Some are available on the website – look at my Ironman diary for example. If you would like a training program written for you – tailored with you in mind – please send me an email. I’m always amazed at members who have been doing the same program for a long period of time which means your body is not challenged and becomes stagnant or the members who simply download programs off the Internet.

Its also surprising when I see members who play around with the equipment and are not really sure of what they are trying to do. Its why we have a gym where all the staff are personal trainers and your membership provides you with a free personal training session. Only Positive Fit gives you that!

City To Surf

Its within everyone’s ability to complete the City To Surf run on August 28th. If you take that concept on board, you will see that in 5 months, you can achieve a run of 12K.

Regardless of whether you even undertake the run, imagine the change in your body with 5 months of running training. The Positive Fit running squad meets at the gym on Sunday mornings at 8.00am. We have 3 groups - one group for members who have done no running at all – they go on a 40 minute group PT session with one of the Positive Fit Trainers, another group for those who can run for 30-40 minutes and another group for those who can run longer than 1 hour. The speed is not important.

There is no cost for attending the running squad.

If you require more help with a running program or more help in improving your fitness, then speak to me and we can get that help for you.

Principles of Training

If you don’t follow a program or don’t change your program, your body becomes stale. The idea in training is to progressively overload the body so it adapts to the stresses placed on it. If you don’t keep challenging the body it fails to respond and fails to improve.

This is why people who only spend time on working the same exercises on the same equipment fail to notice any change after the first 6 or 8 weeks. If this is you, please talk to me or another Positive Fit Trainer.

Your program you follow must be tailored to your needs. This is a failing of many programs downloaded off the Internet.

Think of 3 laws:

1. The law of diminishing returns

2. The law or progressive overload

3. The law of specificity

1. The Law of Diminishing Returns

This means quite simply that if you keep training at the same rate, your returns will gradually diminish. Think when you start exercising, you see some results quite quickly and these are usually good results.

These results slow down over the weeks and you eventually fail to see an improvement. This often results in becoming disillusioned and eventually drifting away.

What this law demands is that you keep increasing the training load, the variety and intensity to keep your results improving at the same rate.

Of course, changing your eating/drinking habits will help!!

This is why everyone who trains – everyone who trains – needs help with training and programs.

2. The Law of Progressive Overload

This means you have to keep adding weight to your resistance program, moving faster on the treadmill, adding weight to your Body Pump bar, finding another half turn of resistance on your spin bike.

If you don’t keep working harder each time, your body fails to respond to what you’re seeking from it and your training starts to go backwards, you lose your inspiration and again you drift away.

Speak to your Trainer about how you can keep your body in “Progressive Overload”.

3. The Law of Specificity

The absolute basis of what exercise is all about – train according to what you want to achieve.

Can you imagine trying to change your body shape and not having the right amount of cardio and resistance training? Why would you want to lose body fat, but not do resistance training and Group Fitness Classes?

Why would you want to add muscle but not do cardio training?

Stay specific in everything you do in your exercise and eating program.

Example

Lets pull these 3 laws together in my own training program. My personal goal in the next two years is to complete an Ironman triathlon. This comprises a 3.8k swim, a 180k bike ride and 42k run. My training diary is on the Positive Fit website for you to look at.

With this goal in mind, I need to focus on what will ensure success. I need to be specific. There is no value in me doing a lot of resistance training to get bigger, but I do have to do some to help each of the disciplines. The main focus needs to be on improving my swim, bike and run – in an endurance format. The event will take me somewhere around 12-14 hours, so I need to have a large endurance base, be light in my body weight, eat well and be super hydrated. Importantly I need to have a strong mind to overcome extreme pain and exhaustion.

I need to plan my training so that I continuously keep my body becoming stronger but lighter. This is the law of diminishing returns. I have lost body fat in the first month and need to continue to make change or I will fail to keep losing body fat. My body will plateau until I change something.

Finally, I have to keep loading my body with more distance in each of the disciplines. If I only train for a 30 minute run each time I train, this will not enable me to run for 4 hours in my race. If I only ride for 1 hour each time I go out on my bike, this will not enable me to ride for 8 hours on race day.

And as I always highlight to you – I don’t pretend to know everything – I talk to lots of people who have completed Ironman races and those who have failed. I read and I watch. I go to races to learn. I draw on my own experiences and I take inspiration from Positive Fit members. Most importantly I talk to a coach!!!!

As always, I’d love to see you in the gym – the Positive Fit gym

STAY STRONG ALWAYS

Martin Kelly

Owner/Manager

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TRAINING IN THE HOT WEATHER

December 1, 2010 By

Well, summer’s finally here at Positive Fit!! New classes, new hours – all because you asked for it. Support it and things will stay the way they are.

Let’s take the chance to re-evaluate why we train and how we should approach it now in the heat.

1. Firstly, hydrate, hydrate, and hydrate some more. If you think you drink enough water already – see what our scales say about your hydration – the best get close to 60%, the worst at 40%. Arrange a free PT session with a Trainer to find out.

This means your body is not functioning correctly at 40%. Try weighing yourself before and after training – especially if you have completed a Group Fitness Class. If you’ve lost more than 0.5 kg, you’re dehydrated. One kg of weight loss is a litre of fluid loss.

2. Secondly, you should be aiming at doing all the same training as always – regardless of the heat. You may decide to reduce the intensity, but don’t skip it altogether. If you’re hydrated it won’t be a problem at all. You’ve trained hard since last summer, don’t stop now. Remember over winter/spring I wrote of laying a big base of training – this is part of the reason why.

Why avoid the gym because its hot? You think an Olympic athlete avoids the Summer Olympic Games because they’re held in Summer? Do you realise that on most hot days its cooler in the gym than outside. Why not come in to train and get a cool drink?

3. Thirdly, know your weakness. If you can’t resist a tempting offer to go out after work, then you need to train in the morning. Stop making excuses!! Set yourself an achievable goal – something you can tick off at the end of everyday day that you have achieved. Its light these days at 5am when the gym opens – get up an extra hour hour earlier and give yourself the freedom in the evenings. The gym is reasonably quiet at that time, and you may even find you enjoy it!

4. Use the beach/pool – cool down after training. Its a great idea to head straight to the beach after the gym – no matter what time. Give your body a reward from its efforts and its so good for recovery. When we have sporting teams in for training, they often go to the beach.

5. Replace the electrolytes lost. When you train you don’t just sweat water – you sweat minerals also. Use an electrolyte replacement such as Powerade to replenish the body so you recover much quicker and able to resume what you could do easily in the cooler weather.

Always, talk to myself or the other trainers about how you feel – and listen to your body!!

Marty

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Newsletter #8 – Welcome To Summer

November 24, 2010 By

Welcome to SUMMER

The time of the year we’ve trained for all winter is finally here – time to show off the hard worked body. What’s that I hear? You’re still not happy? Well, it’s not too late for this year!

BEST OFFER EVER

Sit down before you read this…….

By now you would realize at Positive Fit I want to be able to provide you with everything you need to achieve your dreams and you will recall from previous Newsletters I believe everyone needs a Personal Trainer to help them achieve everything.

So…..how can I make that happen? By offering you a full SATISFACTION, MONEY BACK GUARANTEE!!

Sure, I hear you say……as if……well…. Positive Fit is already proving itself at the forefront of fitness in Australia – after all, we’re the only gym that offers you all that we do under the one roof – with our full flexible payment options. This offer puts us even further in front. You won’t find the following offer anywhere else.

Well…..this is my exclusive offer to you – when you agree to the training standards and your agreed target is realistic – if you then fail to achieve your target, I’ll give you the money you spent on your Personal Training back!!!!

How can I be fairer than that?

This should help to convince you once and for all that you can’t really achieve your goals without professional help.

What you must do is to talk to me or any of the Personal Trainers about how this can work for you. Come on….what do you have to lose? Absolutely nothing!!

SATISFACTION GUARANTEED…….Ask Me How.

Time to share the knowledge

By now everyone has had the opportunity to learn about Positive Fit member Denae and her progressive weight loss journey. Now you have the chance to share in the daily updates – which include her full training programs!!

You should check the website daily and follow her progress, observe her comments and use her story as an opportunity to start to make change in your life. These training programs are available at no cost and are just another way in which I want you to be Positive about your training goals. Where else would you find a free training program which is proven to work – and you can talk to the Trainer and the athlete doing the training? Forget your el cheapo online training programs – you can see the proof here and talk to real people about it.

You will learn from following her journey that everything is achievable and there is truly no excuse in not looking after yourself. If you still doubt you can do it, Denae is available for consultations at Positive Fit for when you need help. I would really like you to avail yourself of the help that is available to you at Positive Fit. Whether it’s Denae, myself or any of the other Personal Trainers, we’re all here to help YOU.

Website.

Most of the Positive Fit communication to our customers comes via the website – www.positivefit.com.au. Please make it part of your daily tasks to check it for the latest news.

For example, our morning classes have changed from 9.15am to 9.00am and we’re altering the crèche times as well as the classes. Are you aware of the Group Fitness Launch and free BBQ?

Our Social Club has a page for you to learn about activities. There is a beach party on December 19th at Seashells.

There are lots of special pricing offers – did you know I have been giving away free weeks of membership?

Whilst we have signs up in the gym as well as handouts, it’s always better for you to check what’s going on. A lot of our news is also on our Facebook page – make sure you’re a Friend.

Christmas

Gifts

If you’re not sure what to do for Christmas gifts you can always choose to give a Positive Fit gym membership. It’s easy to purchase weeks or even Personal Training sessions to use as gifts at the Reception Desk.

Don’t forget we also have Positive Fit singlets and caps for sale – singlets at $15 and caps at $10 – perfect for summer.

Charities

You will see our “Positive Tree” in the Positive Fit entrance area – I would like to ask you to donate a small item of food (non perishable) or some other item that you think would be useful and appreciated and I will forward all that you provide to the Salvos within Mandurah. As we did with the 24hr Relay last year, I like to help worthy causes in our community and this is a way we can all help.

Open hours

It’s important to me that Positive Fit offers you as much as possible. With that in mind, our opening hours over the Christmas/New Year period will be as follows:

Friday 24th December                 5am – 5pm – early close for Christmas Eve

Saturday 25th December             8am – 10am – we’re open Christmas Day

Sunday 26th December               7.30am – 12 noon – normal hours, Balance @9.15am

Monday 27th December               public holiday hours 5am – 3pm, Pump @6.30am & 9am, Creche 8am – 11.30am

Tuesday 28th December              public holiday hours 5am – 3pm, Spin @6.30am, Combat @9am, Balance @10am

Wednesday 29th, Thursday 30th normal hours 5am – 9pm

Friday 31st December                 5am -5pm – early close for New Years Eve

Saturday 1st January                   8am – 10am – open New Years Day

Sunday 2nd January                    7.30am – 12 noon – normal hours, Balance @9.15am

Monday 3rd January                    public holiday hours 5am – 3pm, Pump @6.30am & 9am,

Creche 8am – 11.30am

Tuesday 4th January                   normal hours

NEW PRODUCT FOR SALE

In stock now are Ionic Health & Wellbeing Wristbands. You’ve seen the top athletes in the world wearing them – we have them on sale at the front desk – $50.

Please go to www.instinctivefitness.com.au to learn more and to see why athletes are wearing them.

PRICE INCREASE

From the first of January our prices regrettably have to rise – but I have attempted to keep them to a minimum. All membership and drink prices will increase by 0.50c. I absorbed the May drinks price increase but will need to increase prices with this latest increase.

Memberships will change as follows:

Access: From $17.50pw to $18.00pw

Concession/Full Time Students: From $12.00pw to $12.50pw

Personal Training Sessions: From $37.50 to $38.00

Casual Entry – Adult: From $10.00 to $12.00

Casual Entry – Concession/Student: From $5.00 to $6.00

As always, I would enjoy meeting with you in the gym at any time

Martin Kelly

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Newsletter #7 – Spring Surprise

October 3, 2010 By

HAPPY BIRTHDAY TO POSITIVE FIT!!!

Positive Fit celebrated its first birthday at the beginning of September by holding a birthday party which approximately 50 members and guests attended. The first 12 months has been a huge rollercoaster – lots of fantastic positives – also some of the toughness associated with being on such a ride. I would like to thank everyone who has shared the journey – whether you were with Positive Fit at the start – or joined along the way. You’re all part of your gym – the Positive Fit family.

This function saw the launch of the Positive Fit Social Club. To notify us of your interest and to be kept advised of developments, please leave your name at the front desk or send an email. The Social Club will hold regular events and will be totally run by members.

I would like to talk to you in this newsletter about taking an assessment of how your training has been progressing. Take the time to read Denae’s story, then take time out to review your own training.

The Fitness Journey

If you’ve been listening to the Positive Fit radio show on Sportfm 91.3 (11.00 am Wednesday), you would have heard me speaking about the fitness journey.

Please visit the website to the see the journey of one of our members – Denae. Her story is inspirational – whatever your fitness goal is. Many of you will have seen Denae in the gym – she is very happy to talk with you and to discuss her path she has chosen.

http://www.positivefit.com.au/you-must-read-this-journey

I know by reading her story that you will connect with some particular aspect of her journey that is relevant to you. Denae will soon be available for motivational consultations at Positive Fit as well as nutritional support.

SWOT Analysis – take stock of where you’re at

From reading Denae’s story, its worthwhile to consider where your own fitness or training is. Are you achieving your own goals? If not, now is the time to look at why not. Some factors for you to consider are:

1. Natural body shape and composition  – what is real?

- family history

- medical restrictions

2. What’s realistically achievable and in what time frame – learn to set real targets – and how to achieve them

- don’t set impossible targets which will result in failure

- dial in success

3. Why haven’t the desired results been happening? – what’s your sabotage?

- assess training history

- what help is needed?

- where is failure occurring?

4. What’s needed to “break through”? – learn how to let go and open yourself up to achieve success

- eating

- training program

5. If training is going well – how can it improve?

- body symmetry

- body fat %

Its important that during this time you consult with experts who have built a vast array of knowledge so they can help you with your roadblocks and whatever sabotages your training. This time is when you need to consult a coach.

Its especially critical that the realisation sinks in that each day that passes is an opportunity to learn and improve – just as equally as its an opportunity to continue to underachieve.

Always remember that our staff of Personal Trainers can help with whatever you need to reach your goals. Even if you already have ideas – or ideas worth discussing or testing – thats what we can help you with,

Gym Pricing

I’m continuing to ensure you’re provided with the best value and most flexible gym pricing in existence.

Weekly basic gym membership remains at $17.50pw – payable in any way you choose. This price includes:

- free PT Assessment

- free creche

- free group fitness classes

Personal Training starts at $37.50 for half hour session. I will continue to offer 5 PT sessions for the price of 4 when paid upfront.

HAVE YOU DONE THE CALCULATIONS TO REALISE YOUR GYM MEMBERSHIP COSTS YOU $2.50 PER DAY?

When you relate that cost to what a newspaper, a coffee, a beer costs – how can you afford not to be a member?

Spring Surprise

I’ve been providing a special offer each season, and for Spring its the following special, which is highlighted in the attached flyer.

1. Pay for 3 months, receive 1 week free – pay $210 instead of $227 (at weekly rate of $17.50pw)

2. Pay for 6 months, receive 2 weeks free – pay $420 instead of $455 (at weekly rate of $17.50pw)

3. Pay for 12 months, receive 4 weeks free – pay $840 instead of $910 (at weekly rate of $17.50pw)

Same offer applies to Concession members - (1) $144 instead of $156, (2) $288 instead of $312, (3) $576 instead of $612

Or, if you choose to utilise Direct Debits from your credit card or bank account, I’ll pay the charges for you (currently $1.95 per transaction).

This offer is only available until the end of November 2010.

Remember this includes free creche, free group fitness classes and a free assessment with a Personal Trainer.

Now there’s even less excuses in looking after yourself.

As always, I would love to talk with you in the gym.

STAY STRONG ALWAYS

Martin Kelly

Owner/Manager

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Newsletter #6 – Make Change

June 21, 2010 By

Good morning, afternoon, evening.

I hope this Newsletter finds you fit and well – and if not – then WHY NOT?

In this Newsletter I would like to focus on providing you with some information regarding the Personal Training carried out at Positive Fit.

1. Members of Positive Fit

Firstly, let me preface my comments with the fact I believe everyone who trains, exercises, works out or whatever else we would like to call it, needs help with their training with some form of coaching. Think of the work or study you do during the day. Can you do it all on your own? Are you learning all the time? Do you need help in learning?

I see a pattern of behaviour with many people who visit the Positive Fit gym in Mandurah – those that just come in to walk on the treadmills or use the circuit through to those that are full-on with their weight training – many start full of enthusiasm, then fade away as they lose interest because they are not achieving what they set out to achieve.

Training becomes boring, the targets seem further away – the honeymoon is over. The end result is failure and quitting.

But it doesn’t have to be that way.

I have a team of Personal Trainers or Coaches at Positive Fit who can help you get started – CORRECTLY – and keep you focussed on your goals. Its what we are educated and employed to do.

Example 1

I am constantly amazed at people who decide to take out a membership of Positive Fit, never having been in a gym before, but think they will take the minimum gym access membership ($17.50pw), do not take up the offer of a FREE assessment, and don’t even try ONE session with one of our Trainers. Then they will come to the desk and ask how to use the treadmill, or Cross Trainer. Whilst we’re more than happy to help, we all know where this is going!! Does that sound like you?

Example 2

Young guys come in 2 or 3 times each week as casual members ($10 visit) – are you doing the maths? – train together on the assumption one of them knows what he is doing – even though he has downloaded a program off the internet and all 3 of them are different body shapes – and fail to achieve their targets. Eventually they are either injured or dispirited and drift away.

These examples are at either end of the scale of people we’re happy to welcome to Positive Fit.

We classify the valued members of the Positive Fit family as any of the following:

1. Those that train to lose fat………………….combined with point 2 below

2. Those that join to add muscle……………..combined with point 1 above

3. Those that are here for improvement in their sports performance………..both points 1 and 2

4. Those that come here to socialise………..most of our family

Which category or categories do you fit into? If you are here with those purposes in mind, how can you realistically do it on your own all the time?

Its the reason I introduced a FREE assessment for you – wouldn’t you like to really know what your body composition is? I’m sure you would like to know how to actually get the most from your time at the gym so that you can actually be successful. From my experience, everyone wants to know what their body fat percentage is.

Its also the reason why I introduced cheaper PT sessions – where you get 1 extra session for free for every 4 sessions you pay for. I know you need it and you know you need it. I want there to be nothing standing in your way of success.

I WANT YOU TO BE SUCCESSFUL

2. Functional Movement Training

When I opened this Newsletter, I addressed the subject of Functional Movement Training. This concept has been developed from more than 30 years of training and coaching and utilises the principle that your body is constructed in a certain biomechanical manner. The coaching is about training your body along these biomechanical lines so that you achieve results quicker and more advanced by training with a specific structure. You may have heard of it expressed as Kinetic Muscle Chain.

Where the Functional Movement Training system goes further is that it empowers the nerve synapses from the brain to the muscle to make it work much stronger and harder – I know the athletes I train in the gym have heard me talk of “recruiting more muscle fibres”.

If you can be coached to train the muscle harder at a lighter weight – doesn’t that give you more room to improve? I know there is nothing standing in your way of success because to truly succeed, you don’t need to lift huge weights. If you have a fitness target in mind, doesn’t it make sense to use a Coach to guarantee you will be succeed?

I have young people in the gym who rush up to me proudly boasting they can bench press 100kg or leg press 200kg. I often respond saying to them – “while thats a good achievement, what are you going to lift or push in 10 years time – 200kg, 300kg, 400kg? ” More than likely not.

But then I say to them, “If i can teach you how to get that same muscle effect by training at a lighter weight, think how much bigger and stronger you will be when you get back up to 100kg. Are you interested in being taught how to do that?”

We have members at Positive Fit who need to complete fitness tests such as the Beep Test. They download a copy and train on the Beep Test every day. Does this ensure success or impovement? We know it doesn’t.

But would they be interested in being coached in how to succeed at the Beep Test? – of course they would!!

Its why I have employed athletes and coaches as Personal Trainers.

3. Website

I would strongly encourage everyone to be familiar with positivefit.com.au.
I have included a lot of information there – gym offers, opportunities to learn, testimonials, group fitness news as well as our opening hours. Please visit us often as its our main tool for information distribution. There is also information on the consultants and Trainers available to you.

4. New Class

Wednesday evening at 7.30pm, now also on Friday morning at 8.00am. Jason is conducting a circuit class which provides every participant with the opportunity of improving muscle and reducing fat – and isn’t that what we all want? And its been going great on Wednesday night. So, whatever your age or whatever you’re looking for – give it a try. After all, its another form of TRAINING so why not?

Until I see you in the gym,

STAY STRONG ALWAYS

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Newsletter #5 – Its all about the coaching

April 30, 2010 By

Personal Trainer

A big hello to all members, I hope you’re handling the cooler weather and its inspiring you to work extra hard.
1. Winter/Off-season Preparation
By now, I hope you’re focusing on being one month into your off-season/winter preparation for your summer unveiling. If not……..its time to START.
The Positive Fit Trainers are well educated in how to put together a training program designed to achieve your goals. Speaking of goals – don’t forget the City to Surf is later this year – get your training started now to build a big base.
2. Coaching
MAKE SURE YOU CHECK OUT THE TRAINING SPECIAL DEAL
This month I would like you to consider coaching. Can you imagine any athlete or sporting team who are not coached in some capacity? The Eagles without Woosha, the Dockers without Harvs? Can you picture an Olympic swimmer without Lawrie Lawrence? I expect you would respond with “no”.
All of us that train in the gym train as athletes because we all give up time to work towards a goal.
Yet, when it comes to our training in the gym, many of us believe we don’t need a coach. If you’ve been watching Biggest Loser, you would be aware of the huge roles played by the trainers – Shannon and Michelle – not just in the gym, but in mental support and nutrition. You would have heard Shannon refer to his own coach. I’ve mentioned in past newsletters that our Trainers here at Positive Fit are regularly coached by other Trainers.
When asked why, they respond with answers such as “I need to be pushed”, “I want to learn more”, “I can’t do it myself”. These are honest responses from people who are focussed on getting the most from their training sessions. Many of these responses are the same as those that come from our members. Yet, many of our members believe they can do it themselves.
The Positive Fit Trainers are all educated in fitness and many related aspects of fitness. They all became Personal Trainers for the simple reason of helping people be fitter, live longer and reach their goals. They work in the gym – and outside it – to help you achieve what you desire in terms of your health and fitness.
Put your hand up if you don’t share the same goal – to get the most from your training session……………anyone? I didn’t think so.
So, we all agree we want to get the most from our training – what do we do about it?
The first step is to decide what you need – if not sure, talk to me or any of the other staff here at Positive Fit. Even if you’re not sure what you want to achieve or what your goals are, its a good opportunity to simply talk about what you think they could be.
The second step is to explore all the training options Positive Fit offers:
a. 1 on 1 Personal Training – try it even if its only a few sessions
b. Small Group Personal Training – if you don’t think you can afford 1 on 1
c. Program preparation – even if you don’t think you need a Trainer, what training program are you working on?
d. Group Fitness Classes – Personal Training in larger groups – mostly included in your current membership
e. Nutritional advice – why not?
I know that when you succeed in working towards and achieving your goals, you will be much more content, happier and vibrant in your day to day activities.
If you honestly believe you can achieve all your personal health and fitness goals by doing it coaching yourself, then I’ll be the first one to pat you on the back and say ”well done”. If however, after an honest self appraisal, you realise that you can’t – stay POSITIVE and get FIT.
SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL, SPECIAL
For the months of May and June – for customers who are not regularly being coached, when you buy 4 personal coaching sessions, you get 1 for free!!!! This is a great opportunity to get your training “on track”, or even to try something new – give Barry’s Martial Arts Personal Coaching a try – you won’t know until you give it a go!!!
3. SWOT Analysis
Many of you involved in business would be aware of the term SWOT analysis – it stands for:
Strengths
Weaknesses
Opportunities
Threats
Now’s a good time to take a SWOT anaylsis of your training and goals. What are your strengths? What areas are you weak in? What opportunities do you have to fix your weaknesses and maximise your strengths? What are the threats to you by not achieving your goals?
4. Membership payment options
We have had a large number of members taking up our offer of how to save money on your membership and more flexible payment options. Please talk to myself or the front desk staff to discuss your requirements.
5. Think Feel Perform
I’ve included an attachment on our website (http://www.positivefit.com.au/think-feel-perform-chance-to-learn) which is an excellent article designed to help someone you know with their sporting or training performance (of course, I hope that person is you). If you take the opportunity of reading it, I’m confident you will learn something from it. It was written by Domenic Crouch who works from Positive Fit. Many of you would have heard from Dom at our member’s information night.
I’m of the belief that if you learn at least 1 thing each month from the plethora of information available to you via Positive Fit, then you can’t help but be a step closer to reaching your goals.
As always, I look forward to seeing you in the gym.
Stay Strong Always

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Newsletter #4 – Winter Preparation

March 15, 2010 By

Hi all,

I hope your summer has finished well – everyone has worked hard all summer and the proof of all your training has been in how your bodies have looked. Of course as you look back on how you think you looked, you will feel satisfied, or of course, the alternative is a possibility – unsatisfied – only you can determine which category you fall into!!!!

1. Now is the time to plan your assault on next summer. Talk to me or your trainer to discuss how you can set goals and importantly achieve them. Positive Fit offers you many varied tools to assist your training – from Dietitian, Personal Trainers, Group Fitness through to programs to help you complete the City to Surf. If you feel you’re “stuck in a rut” or seeing your goals so far away – you need to utilise more of what we offer.

Did you know that what is offered at Positive Fit is not found in any other gym in Australia? - not just Mandurah, not just Western Australia, but AUSTRALIA. You have all that you need for success right here.

2. When we plan training programs for athletes we build various phases into their year. These phases could be broadly divided into a preparation phase and a competition phase.

If we think of your training which has been completed over summer – this would fit into a broad competition phase. You want to look good over summer, you wear clothes which show off your body, you go out more, you’re generally more active over longer periods because of longer hours of light. You may have completed a fun run, a triathlon, or taken part in a summer sport

With summer finishing and winter approaching, your training plan should move into the preparation or “off-season” phase. During this period, you spend time planning and training for the body shape you want to reveal when summer or the “competition” phase comes about. Its a good opportunity to try different forms of training, complete some heavy weight sessions, concentrate on body shaping or body sculpting – you may even think the time is right for a personal trainer for a few sessions.

Winter is not the time to hibernate and think that you’ll do nothing until the first warm day in September/Spring when you start to shred your winter clothing layers and look in the mirror and think…….yuck! By then, you’re way behind where you could be if you pushed hard during your preparation phase. You’re playing the training catch up game.

We all plan to do more, improve, train harder, look better, be fitter, tone up – all the classics. We’ve heard it before. Our winter or preparation theme is:

To be the best you can be – are you prepared to pay the price?

3. The website is up and happening!!! Go to positivefit.com.au and check it out. There is lots of information about what we do and how we do it.

4. Our creche is looking for some new toys – if your children have outgrown some of their toys, Deb and Steph may be interested in utilising them in the gym creche - please talk to the girls next time you’re in.

I look forward to seeing you in the gym and discussing your plans for your winter training program.

As always – be the best you can be!!

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Newsletter #3 – Training Plan

February 23, 2010 By
The team catch up on all the best fitness news

The team catch up on all the best fitness news

Good morning/afternoon all ,

I hope your training has been going along nicely – now that holidays are over and schools/Unis are back, you should be settled into a routine of daily activities.
Routine vs Overload

If your routine is feeling just like that – a routine – then plan some changes to shock the body. Training is about moving your body through various stages of progressive overload and compensation.
Sometimes, it can feel like not much is going on, or even that too much is going on. If you complete with same activity every day without utilising this overload principle, your body will cease to progress, your training will become boring and stale and you will not constantly improve and eventually you will lose interest and motivation.
We call this a negative performance spiral. You start to feel like you’re going nowhere, you don’t know where to go to get help, you try harder for a while, then you drop off.
Now is the time to think and plan for the type of body you want to reveal next summer. As we move into the cooler months, its time to train harder and with a purpose to reveal your new body next summer. Its very hard to achieve these targets without help.
This is why most of us need a Personal Trainer. Did you realise that even the Personal Trainers who work at Positive Fit utilise the services of our Personal Trainers for their own training?
Our Personal Trainers can help you with how to maximise the results from all the work you’re putting in so that you can get the best results. That is what we are all employed for.
Program Training
If you need a target to aim at to help with your training, then talk to us about setting a performance ambition.
Last year we had a group tackle the City to Surf and we’ll do the same again this year. Its approximately six months away, so it gives you plenty of time to get training in to achieve success.
Many of last year’s gorup are moving onto a longer distance this year, but the 12k distance is within the reach of everyone who puts the training in. Talk to me about our programs and what we have planned.
Martial Arts Training

Barry Hammer is a muay thai black belt and has been training individuals and groups for a long time.
For something different in your training, Barry can take you through a training session to improve your all over fitness and upper body strength.
This is another form of training Positive Fit is providing for you and can help to shake up your training to open up new ideas and fitness routines.
Ring or see the front desk staff to arrange a booking. Costs are no more than a Personal Training session and can be incorporated as part of your current training package.
Consultants

We had a fantastic response to our recent first information evening – featuring the consultants who provide services for you at Positive Fit. Over 30 people heard Drew talk about the benefits of myotherapy, Karin talk about how to eat correctly to achieve your best results and Dom talk about how to set goals and go about achieving them in a positive manner.
Our next session coming up will see Drew go through a practical demonstration of what he does – from massage to dry needling – definitely not a session to miss. Of course, the social drinks and food after it all makes it even more worthwhile!!
Keep watching for the date.
Sports Academy
In conjunction with Halls Head Football Club we are hosting a junior football development academy as the next step in the Positive Fit sports development arena. Positive Fit currently assists and sponsors various athletes in their pursuits of excellence.
Todd Cunning (Personal Trainer at Positive Fit) is helping me with coaching the development of junior (15-18yo) footballers to provide a solid base in their maturation into senior Club and WAFL footballers to help with their dreams of AFL.
If you have a junior player of this age group, please see me or Todd to discuss how Positive Fit can help them develop.
T Shirts
All members who are incorporating Personal Training into their Positive Fit training package will be able to collect their free Tshirt/singlet/cap next month. This is one way I want to thank you for being a Positive Fit customer.
I know you have a choice of where you train and I value that you decide to train here.
Payment Options

The ambition of Positive Fit has always been to provide everything customers need under one roof. To further meet this aim, I am now offering lots of payment alternatives.
Whilst I wait for the BPay details to come through, you can choose to pay the cost of your training package via any of the following:
  1. Up front (no additional costs)
  2. Paysmart – fortnightly debit via bank account or credit card (incurs establishment and other fees)
  3. Invoice – directly from our accounts system to enable you to pay via bank transfer or across the front counter at a frequency that suits you (no additional costs)
The invoice system is proving popular – in conjunction with the Positive Fit changes to contracts which mean all you sign is a membership agreement with no minimum terms, no penalities to suspend or leave and no joining fees – proves that Positive Fit is the only gym in Mandurah which offers you this incredible felixibility.
As always, I look forward to seeing you in the gym.
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Newsletter #2 – Information Night

February 23, 2010 By
Thanks to everyone for their positive responses to developments as they have been occurring.
Information Night
First item to take note of is occurring this Friday night – 5th February – an information night from the consultants who work from Positive Fit. Our dietitian (Karin), Myotherapist (Drew) and Mental Skills Coach (Dom) will present to you important tools for you to maximise the training effect from the hard work you put in. This will be one more piece of the puzzle in terms of how you arrive at your training destination.
Drew Preaches the Benefits of Myotherapy

Drew Preaches the Benefits of Myotherapy

The session will commence straight after the RPM class at 6.30pm and will finish at approximately 7.30pm. (A good excuse to do the RPM class!!!!!) There is no cost to attend and I encourage you to come along to learn and to also bring a friend.

Diverse Payment Methods
I’m in the process of offering more diverse payment options to you. We’re already the only gym in Mandurah with no minimum terms or long term contracts, and now we’ll be the only gym in Mandurah to offer payment via:
  1. Payment upfront
  2. Payment over the counter at agreed intervals
  3. Payment via bank account direct debit form your bank to our bank
  4. Payment via invoice – utilising Paypal or BPay
  5. Payment via Paysmart
Please discuss the above options with me so that we can tailor the bext option for you.
Group Fitness Timetable
Please keep checking with the gym regarding our group fitness timetable – as you know, we now offer Les Mills programs as well as freestyle classes. The latest addition is BodyCombat and these classes are proving extremely popular.
Martial Arts Training
Coming soon will be specialised Martial Arts training. This will commence as 1-on-1 Personal Training with Barry Hammer – Black Belt Muay Thai Instructor. Barry can teach anyone from the smallest female to the largest male. If you enjoy, or would like to learn, contact martial arts, then this session is for you. This is part of my aim to offer you as many diverse training options as possible. Again, contact myself for further details.
Give Us Your Feedback
Feedback!!!!! Alex Moore is interested in your feedback concerning how you’re finding the new timetable and comments you would like to make about what you enjoy – or otherwise!!!
You can see Alex or myelf in the gym, or leave me an email.
Program Training
This year again we’ll provide you with programs and group training to enable you to complete major events such as the City to Surf run, the Freeway Bike Hike and even the Busselton Ironman. See either myself or your trainer.
TIME TO GET POSITIVE
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Newsletter #1 – Happy New Year

February 22, 2010 By
The guys pose for the camera after a hard workout

The guys pose for the camera after a hard workout

Happy New Year!!

This is our first newsletter for 2010 – well, 2010 is only a few days old!!
I trust that you have survived the New Year in tact – you may need to reaffirm your goals and targets for 2010 and thats where we can help.

I should remind you of the changes since Positive Fit commenced in September 2009:

  1. Supplement sales in the foyer with Wayne from Pro Team Fit
  2. Lavazza coffee for your use
  3. A Dietititan is here every Monday
  4. Drew Mitchell from Mandurah Myotherapy is here each Tuesday
  5. Domenic from Think, Feel, Perform is here each Wednesday. Dom’s talents extend to goal setting as well as sports performance. He has a skill to help every member in their training as well as everyday life
  6. Equipment is being upgraded and replaced
  7. Opening hours and creche hours have extended
  8. Painting of the gym and change rooms has been undertaken
  9. Les Mills group fitness classes are back
  10. Payment arrangements are much more flexible with fortnightly, monthly, invoiced, bank deposit payments all available. Coming soon will be PayPal and BPay.
If you are goal orientated with your training – (and lets face it – who isn’t?) – then personal training is a must for you. It is extremely difficult for you to achieve your personal goals if you aren’t being coached – it just doesn’t make sense otherwise. All our coaches have the skills to coach you to success – all that’s required is for you to allow them to do it.
You should at least arrange an assessment of your body and goals as well as having a training program established for you.
If you enjoy group fitness classes, our new timetable is commencing this week.
I look forward to seeing you in the gym.
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