www.dailyliberal.com.au WEEKEND LIBERAL, Saturday August 31 2013 19

7 JANNALI ROAD, DUBBO WESTT: 6884 0988 info@fitnessfocus.com.au

www.fitnessfocus.com.auPreviously known

as FitnessPerfection

JOIN NOW FOR FREE• No joining fees• FREE welcome pack• Memberships starting from

$12.50 per week• Personal trainers• FREE monthly programs• 3 group exercise studios• Learn to swim 0 - 7 years• 10 metre hydrotherapy pool• Open plan environment• Extended weekend hours

NOJOINING

FEES

RM

1968

669

Fitness Focus Dubbo is locally ownedand operated by Andrew and RachelBassett.

Andrew and Rachel have a passionand love for the Fitness industry withAndrew coming from a competitivebackground in Gymnastics and Rachelwith a Health background and currentlyworking in the medical field withpregnancy and babies.

Together they lead a motivated teamof trainers, instructors and staff to runthe 2500square meter facility on JannaliRoad, West Dubbo.

Fitness Focus Dubbo offers a numberof facilities to accommodate for eachand everyones needs. Andrew’s passionis group Fitness.

We are the largest provider of “LesMills” group Fitness which is the numberone group Fitness giant in the world. Mytrainers are some of the BEST in theirfield ranking highly with AdvancedCertifications in this field.

With 3 large group Fitness Studios itallows everyone to attend a class thatsuits their needs.

A designated cycle studio for theCycling Fans, large 650 Sq meter sprungrubber floor allows for over 50participants in the main studio and thenew upstairs mind body studio will givean option for all interests.

Our pool is heated to 33Deg and haseasy access by a ramp. Our swimmingprogram strive for perfection withcorrect technique. We really focus oneach and every child and their needs.Classes are offered from 0-7yr olds.Monday – Saturday.

Personal training is always an optionwith Fitness Focus Dubbo. Andrew, Crisand Bec have many styles of training togive you the best program for yourgoals. All memberships include Free

monthly Personal Training sessions forprograms.

Fitness Focus are pleased toannounced they are now a Lorna JaneSportswear Distributer.Pop in and checkout their great selection.

Watch out for the Lorna Jane ActiveNation day coming up on the 29thSeptember. More details soon

Call in and see Andrew and Rachel andtheir friendly staff and have a Freehealth assessment so we can worktogether to achieve your goals. Visit ourwebsite www.fitnessfocus.com.au

Just like your wardrobe, yourworkout routine can get a littlestale. Always doing the samecardio routine, fudging yourexercise time and avoiding theweights can compromise results,says trainer-to-the-stars GunnarPeterson, who has worked witheveryone from Jennifer Lopez toPenelope Cruz and KimKardashian. Take advantage of theseason's new light and energy tosweep out the cobwebs from yourroutine -- and get better resultsnow.

1. Treat your routinelike a job interview.You tell yourself ‚”I’m going to thegym in the morning.” Yet when thealarm goes off, you've hit snoozeso much that you've whittleddown the actual exercising time inhalf. Sound familiar?

”Treat your routine like a jobinterview or first date” saysPeterson. ”Set a time, put it onyour calendar and stick with it --period.” Have your clothes andgear ready to go and plan out thebasics of your workout so you'reready when you arrive. To get themost out of your gym time, aim toarrive at off-hours to beat thecrowds -- and bring yourheadphones. ”They signify that youare engaged in your workout andnot in socializing” says Peterson.

2. Switch it up.Having a plan doesn't mean doing

the same exact moves in the sameexact order every single time.Being too predictable in yourroutine can not only bore you butalso lead to overuse injuries andmuscle imbalances.

Instead, try a different approach tocardio once a week. If you can'ttear yourself away from theelliptical, try changing theprogram. So for example, insteadof always doing the fat-burningroutine, opt for intervals one day.Switch up the number of poundsyou lift, as well as the reps. For thebest results, do this every twoweeks.

3. Focus on one thingat a time.Forget doing cardio before weighttraining, says Peterson, who likensthe habit to cleaning before thecleaning lady arrives. ‚”You don'treally accomplish anything.”

Instead, he suggests doing eithercardio or weights during eachsession and focusing solely on theactivity at hand.

Aim to keep your exercise timeconsistent (at least 30 minutes),and try to get some cardio intoyour schedule every day thatyou're not doing strength training.(Yes, a walk outside counts.) Butdon’t be tempted to skip yourweight workout! Muscle blastsmore calories than fat, and theonly way to build muscle isthrough strength training, so be

sure to incorporate at least oneday of it into your routine eachweek. Choose weights that areheavy enough to only completeeight to 10 reps per set.

4. Take it outdoors.Running, walking, cycling andswimming on naturally varyingterrain challenges your body invarious ways and keeps youfocused on the activity. Since youaren't likely to get lost in the latestgossip on ”Entertainment Tonight”when you're jogging on anoutdoor trail, you can concentrateon your time, pace and -- mostimportant -- breathing.

Health bonus: Bringing it outsidecan increase your exposure tomuch-needed vitamin D as well asfresher air. And the best part: It'sfree!

5. Don’t skip your cooldown.Working too hard is just asineffective as working too lightly.Your muscles (and mind) need timeto recuperate in order to properlystrengthen. Take time after eachexercise session to cool down. Setthe treadmill to a lighter speed andincline for five minutes andconcentrate on your breathing. Orstretch it out -- use a foam roller totarget tired muscles. Once a week,take a low-intensity yoga class tofeel more limber and focused.

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