Weight Loss Seminar

UPDATE:

As mentioned in our previous eNews & Blog Posts, we are running a Weight Loss seminar hosted by our very own Dr Denise Furness.

This seminar will be held on Thursday 28^th November, 1.00pm - 2.00pm in the Group Fitness Room at Mill Park Leisure.

Some of the topics to be discussed are:

• Are your genes making you fat
• Medical conditions that may be stopping you from losing weight
• Why starving yourself in NOT the way to lose weight
• Plus more with an open discussion to be held afterwards

Places are limited so to reserve your spot please contact reception.

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Towards the end of November our very own Dr Denise Furness will be running a seminar to talk about the challenges when trying to lose weight and how we can overcome them.

Dr Denise Furness has been involved in pregnancy health research for 10 years. In 2001 Denise completed her Bachelor of Biological Science with Honours and began working in Genetics. Denise has always been passionate about nutrition and health and in 2003 began her PhD in nutrigenomics and late gestation pregnancy complications with CSIRO Human Nutrition.

In 2007 Denise started her postdoctoral position with the University of Adelaide and started the Predicting Adverse Pregnancy Study (PAPO) study at the Women’s and Children’s hospital, South Australia. Denise worked with couples who had experienced a range of pregnancy complications including infertility, miscarriage preeclampsia and foetal growth restriction. Denise’s research focused on DNA damage, diet, genes and lifestyle factors in both men and women in relation to pregnancy health and outcomes.

Denise completed her postdoctoral position in December 2012 and is currently analysing the PAPO data for publications. Recently, Denise achieved her greatest accomplishment having her first baby. Denise is also a registered nutritionist with Nutrition Society of Australia and a registered exercise professional with Fitness Australia.

Stay tuned for more details!

The Benefits of Personal Training

Nothing beats the inspiration and motivation of having your own trainer.

Personal training is a one on one workout with one of Mill Park Leisure's highly trained and qualified fitness professionals. Your own trainer will provide you with hands on support, guidance and encouragement. They will also motivate you to achieve your individual goals and help you to get the most out of your work out time. Whether you are just starting to exercise or are currently training competitively, you will immediately recognise the physical benefits of having your own personal trainer.

Outdoor Personal Training

Personal training outdoors adds a huge amount of fun, variety and new challenges to your workouts. Power walking, running, jogging, boxing, or cycling, the opportunities are endless as you enjoy training with your personal trainer in the great outdoors. You and your trainer can use any of Mill Park Leisure's facilities, including the health club, group exercise room, heated pools and more, to vary your training and keep you motivated.

The benefits of Personal Training include:

• Receive an extra push from a fully qualified fitness professional
• Achieve faster results and reach your goals sooner
• Have your own coach
• Improve muscle tone and posture
• Break through training plateaus
• Receive advanced training techniques
• Receive more frequent guidance
• Maximize every session
• More comprehensive dietary guidance
• Lots of hands on support and encouragement
• Sports Specific training

Our Trainers

The personal training team at Mill Park Leisure are renowned for their level of expertise, qualifications and commitment to helping clients achieve real results. All trainers have extensive experience working across a wide range of fitness interests and attend ongoing workshops to stay up to date with all the latest health & fitness information.

Interview: Carol Andrews - Group Fitness Coordinator at Mill Park Leisure

All my life I have been interested in fitness. I played in all the school Rounders, Softball and Netball sides, then continued Netball throughout my Teenage years. I played indoor cricket with all my brothers and sisters, until I discovered Group Fitness classes.

In 1979 I commenced work at the Commonwealth Bank, where my girlfriend suggested I go with her to the Gym. I participated in my first class at Fitzpatrick’s Gym in Brunswick. On the 10^th February 1983, I instructed my first class at Mill Park Squash courts and then Lifestyle Greensborough.  In January 1989 I commenced Instructing at Whittlesea YMCA, where l taught classes at both Mill Park and Thomastown.

I met my husband Shane in January 1992 and by 1994 my life changed completely when I gave birth to my first son Nathan, followed by Mitchell in 1999.  Still instructing classes and working full time as a Bank Manager for the Commonwealth Bank, throughout those years I decided in 2000 to leave the bank and be a full time Housewife/Mum.

That lasted less than 5 months as I then joined the team at Mill Park Leisure again as an Instructor,  later becoming the Group Fitness Coordinator.  I have been in this role for over 10 years. My passion is Group Fitness, Boot Camp and Small Group Training, but also my family.

My weekends are now spent watching my boys play football or cricket, those days of coming home from a night club at 7.00am and doing a class at 9.15am, (some participants will remember those days) are long gone!

I am from a large family, I have 4 sisters and 3 brothers, and we were all very competitive as a family when it came to sport.  My Dad was our Indoor Cricket coach, we all played in the one team that became very competitive on field and off field.  Over the years my brothers and sisters have slowed down, but I haven’t.

These days I share my passion for fitness with my own family - Shane, Judy and Greg (Shane’s parents), as they are members of Mill Park Leisure. I am a very proud Mum and often brag about my boy’s achievements - that’s the Leo in me (loud and proud)! I love to have fun whilst I’m taking classes, Boot Camp or Small Groups BUT - don’t think it will be  easy, as  I love to train hard!

1. What do you?
Group Fitness Coordinator, Group Fitness Instructor and Personal trainer, (wife, mother, nurse, financial advisor, educator, life coach every other job associated with a wife and Mother)

2. What is your definition of success?
Helping a participant reach their goals, seeing a smile on their face whilst training, seeing a positive change in peoples life.  When a client says to you I have to thank you for you have made me a better person”. (Ultimate compliment).

3. What are your thoughts on the parallels between business and sport?
A business should not always look at the financial side of things, but at what it is doing to change the lifestyles of the community.

4. I think we can sometimes learn more from the mistakes we make. What are some of the biggest mistakes you’ve made along the way?  And what did you learn from this?
Never say Never, as situations change. If you are ashamed of it, don’t do it again.

5. What are the 5 top tips you’d give the average person wanting to improve business performance?

• Be genuine.
• Your clients are your business, treat them as you would like to be treated.
• What would you expect to get from the business if you were the client.
• Don’t over commit.
• Be open to new ideas.

6. What do you think has enabled you to achieve success with the health and fitness industry?
My passion and enthusiasm. I only do what l am passionate about, as I have more enthusiasm to achieve.  Not what has the largest numbers, or the latest trend.

7. How do you consistently sustain performance in your business/career?
Keep fit, keep it interesting, and look for new challenges. be genuine with what you are into. (Don’t know it, don’t bluff it, research it).

8. Tell me your thoughts about developing a successful team culture.
Make sure the team know what their role is, understand  and agree together what the teams goals are, what the business expects, support, train, mentor and work together, to reach the teams goals.

9. And your thoughts on how to turn a mix of different people and personalities into a world class team?
Try to use the different personalities to the team’s best advantage.

10. Who has had the greatest influence on your career and what lessons did they teach you?
Group Fitness: Les Mills Instructors/programs - it has helped me be a better Instructor. From a bad class to a great class you can learn something from it. It is what you do with what you have learnt. Act on it or ignore it. Hopefully I act on what I have learnt to be better at everything I do.

11. After a great result, how do you celebrate?
Set a new Challenge (after a celebration drink maybe!)

12. What’s the most satisfying thing you’ve ever done and why?
Sorry, you can’t beat giving birth, creating a life or 2.

13. What do you do outside of work to relax and wind down?
Watch my 2 boys play football or cricket.

14. Where do you see opportunity in the health and fitness industry in the next 5 years?

• Small group training
• Increase Older Adults activity rate
• Increasing Youth activity in the Community

15. What is your one gripe/whinge about the health and fitness industry?
Over flooded with Instructors that do it for the money, not the love of fitness and a better lifestyle for others.

16. Now’s the time eight quick questions…

• What is your favourite song? Any hard core motivating song that makes people want to move more.           
• Favourite athlete? My 2 boys Nathan and Mitchell Andrews      
• Food? Asian                                                                        
• Holiday destination? Beach  Resort anywhere as long as it is hot and with my family          
• Most recently read book? 50 marathons in 50 days                  
• What really annoys you? People that won’t try.                      
• If you could do anything you wanted; what would it be? At the moment, take my family on a long holiday overseas.
• Where would you like to be in 5 years time? Where else! Training with the great members here after that long holiday with my family. Also, hopefully still have both parents alive.

Push Up Competition Results

On Tuesday 15th October our very own Tas and Michelle ran a competition to see who was Mill Park’s Push Up King and Queen. We had 3 categories that participants could enter.

Male – Traditional Push Ups
Female – Traditional Push Ups
Female – Knee Push Ups

On the night we had a great turn out with everyone keen to show their stuff.
Our top 3 for each category were:

Male – Traditional Push Ups1. Tom - 67
2. Kristian - 57
3. Rick - 54

Female – Traditional Push Ups
1. Alison - 50
2. Mary - 34
3. Gayle - 26
Female – Knee Push Ups
1. Mary - 100
2. Erica - 52
3. Brooke – 20

Well done to everyone who participated and great effort by all!

Interview: Michelle Sellick - Personal Trainer & Group Fitness Instructor at Mill Park Leisure

What do you do?
What don’t I do?! I’m a 47 year old fitness fanatic, mum of 2, working in an industry I love!

What is your definition of success?
Success to me means being able to say that you have achieved what you have set out to do, regardless of how large or small the goal

What are your thoughts on the parallels between business and sport?
I have no head for business at all but have recently become actively interested in the various ways that we, as PT’s, can use our (often limited!) business skills to attract more clients.

I think we can sometimes learn more from the mistakes we make. What are some of the biggest mistakes you’ve made along the way?  And what did you learn from this?
Quite possibly the biggest mistake I’ve made was not coming into the fitness industry until later in my working life! Having said that, my many years as a secondary school teacher set me up with a sound knowledge but more importantly, how to communicate effectively with people.

What do you think has enabled you to achieve success with the health and fitness industry?
My English charm! That and a hard work ethic, a willingness to learn constantly and my love of my job.

How do you consistently sustain performance in your business/career?
I believe that, in order to do this job successfully, you need to be able to practice what you preach. I stay fit, run almost every day, teach group fitness, eat well (mostly!) and get lots of sleep.

Tell me your thoughts about developing a successful team culture.
People need to be able to work alongside each other in the knowledge that we are all working towards the same goal. Our team at Mill Park is, in my view, successful because we have a great understanding of how we work and how all of us as individuals can contribute to the success of our goal – to help people achieve their own health and fitness goals.

Who has had the greatest influence on your career and what lessons did they teach you?
Many people have contributed along the way – my mum for encouraging me to keep fighting for what I wanted when the odds were against me attending university many years ago; my coach when I played netball at international level back in England; currently my partner Cleo for keeping me honest and ensuring that my massive ego is kept in check!

After a great result, how do you celebrate?
My family are everything to me – to spend time with Cleo and our kids (The Brady Bunch – there are 7 of us!) and a few close friends having a bite to eat, a few drinks and much laughter is a perfect way for me to spend my time.

What’s the most satisfying thing you’ve ever done and why?
Without a doubt, having my children. India and Harry entered this world in an unconventional way through donor insemination. They lead active, honest, full lives and continue to teach me on a daily basis – my life would surely have been incomplete without them in it.

What do you do outside of work to relax and wind down?
I RUN! Running for me helps me unwind and cheers me no end – when I’m inside however I love to watch a good movie with a nice glass of wine, Cleo lazing next to me, Archie snoring on the floor (Chocolate Labrador!) and Trevor purring on my lap!

 

Now’s the time for what we call the Turbo 10. Ten quick questions…

• What is your favourite song? Going Under – Evanescence         
• Favourite athlete? David Beckham                                         
• Movie? Jaws                                                                        
• Food? Lamb’s Fry and bacon with mash and mushy peas! (I know…don’t judge me!)        
• Holiday destination? St Lucia to visit my sister Debs                 
• Most recently read book? Gone Girl                                       
• What really annoys you? The sound of my alarm!                   
• If you could do anything you wanted; what would it be? Ensure my kids have a safe, stress-free life
• The one thing you’d like to change in the world right now?      The distance that separates me from my UK family; Cleo to return to full health after surgery
• Where would you like to be in 5 years time? In the absence of a lottery win, I’d like to see myself just as content as I currently am in both my working and personal life. At present, I could not be happier! 

Have you experienced back pain?

How many of you have experienced back pain? I bet 80 – 90% of you answered yes, I too have suffered back pain.

The reason I ask is because I recently read a very interesting and somewhat controversial article which featured on The Age website titled ‘The truth about back pain’ written by Aviva Lowy.

In the article Professor Chris Maher, Director of the musculoskeletal Division at the George institute for Global Health, talks about back pain. He explains that in the majority of cases when there is no specific cause for the pain, patients are misinformed from various websites and/or are over treated and over medicated. What individuals who have back pain should be making sure they are physically active and start off by only taking paracetamol for pain relief.

In late 2012, patients were administered epidural steroid injections for back pain, some of those were contaminated and caused an outbreak of fungal meningitis in the US.

This raises numerous questions in my mind but won that comes to mind is why do we suffer from back pain if there are no evident causes? In 2010 Global Burden of Disease claims back pain is the most disabling health condition in Australia, the study showed in terms of years lived with a disability, lower back pain was ranked number one.

Professor Maher states the triggers of back pain is not clear but there seems to be a strong genetic component. When different risk factors such as vibration, lifting, smoking or being overweight, the findings have been inconsistent.

Most of us have experienced back pain at some point not knowing the cause and to think there may be a genetic cause is ground breaking.

There is often this thought that if you experience back pain, don’t do any exercise, relax on the couch and rest. This isn’t the way to manage a bad back, make sure you keep active, it will help relieve any back problems you may be experiencing.

If you would like to read the article for yourself the link is attached below.

http://www.theage.com.au/lifestyle/life/the-truth-about-back-pain-20131010-2vah5.html

Tristan Simmons

Healthy Living Director - Mill Park Leisure

Pre and postnatal exercise guidelines – The latest information out now

Once upon a time, pregnant women were told to rest and put their feet up. Today more and more women are continuing to exercise, some right up until the day before they deliver. I’m not suggesting this is for everyone, personally I was sick every day (literally sick and throwing up) and sadly I did not have much energy for exercise. However, for most women training through pregnancy is an achievable goal that provides huge benefits for both mum and baby.

The main challenges for pregnant women include their changing shape, stability and back pain. The key to continuing a regular exercise routine, despite the added challenges, is to modify the type of exercises performed through all stages of pregnancy. Last week Fitness Australia released the National Pre and Postnatal Exercise Guidelines:
(http://fitness.org.au/visageimages/Fitness_Australia_Pre_&_Post-Natal_Exercise_Guidelines.pdf).
 

I was contacted late last year by Fitness Australia and asked to be part of the expert reference group to help oversee and produce these national guidelines. Along with Fitness Australia and two women’s health physio’s, Lisa Westlake and Dianne Edmonds, we came up with a clear set of guidelines to help trainers and group fitness instructors ensure they are taking proper care of new mums and mums to be.

A main point that we emphasise throughout the guidelines is that every pregnant woman is different and there is no one size fits all for exercise prescription. Pre and postnatal trainers need to be educated and know how to deal with common problems such as pelvic instability and pelvic floor weakness. In addition, these new guidelines also explain that women who are pregnant can safely start exercise, even if they had not exercised before becoming pregnant. A previous misconception was that women should only exercise during pregnancy if they had done prior to becoming pregnant. It’s all about doing the right kind of exercise and seeing a qualified trainer.
 

Here is a run down of recommended postnatal physical activities based on weeks after delivery. Remember to listen to your body and get the ok from your Dr or Women’s Health Physio before you get back into group fitness, PT or gym.

0-3 weeks

• Pelvic floor exercises and post-natal specific core exercises
• Walking

3-8 weeks

• Walking
• Swimming (once bleeding stopped)
• Gym programs - maintain posture, light weights, no breath holding
• Pelvic floor exercises and post-natal specific core exercises
• Low impact aerobics or a post-natal class
• Low intensity water aerobics classes (once bleeding stopped)

Note: Check for abdominal muscle separation.

8-12 weeks post-natal

• As for 3-8 weeks, increasing intensity/weights
• Progress post-natal abdominal bracing and pelvic floor exercises.

12-16 weeks post-natal

• Abdominal and pelvic floor muscle testing prior to return to higher impact exercise / running / sport, and commencing regular abdominal exercise programs.

After 16 weeks post-natal

• Return to previous activity if pelvic floor muscles and core control is back to normal.

A quick point to mention: If you are 16 weeks post-natal and have done no exercise since having your baby you cannot jump straight back into activities such as running, aerobics etc. You need to start slow and build up to high intensity / heavy weight exercises.

Finally some tips for new Mums. As a Mum, of an energetic one year old, I still feel the effects of sleep deprivation. Harrison did not sleep through the night until he was 10 months, it took its toll on me, but it did feel like heaven when he finally slept through. However, heaven didn’t last long, with teething and recent bouts of colds and flu we are often up during the night. So my tips are…

 

• Rest, rest, rest! Don't underestimate sleep deprivation, you will be a better mum, wife and human being if you take time out for yourself.
• Don't stress about housework. If you can afford it, get a cleaner (I wish I had one!) If you can't afford a cleaner make sure your partner or the rest of the family pulls their weight.
• No matter how tired you feel exercise is always going to make you feel better. Prioritise rest first, but then make time for physical activity.
• Weight loss should not be your focus shortly after having your baby, enjoy the precious moments with your new baby and be kind to yourself.
• Breastfeeding helps the uterus contract and brings your stomach back to its original shape. So, if you can do it, stick with it as long as possible for your baby's health and your belly.     

Dr Denise Furness, PhD BSc RNut REP
Registered Nutritionist & Personal Trainer with Mill Park Leisure

Are you Time Poor?

How many of you have used the excuse ‘I have no time to exercise’?

I’m putting my hand up for that because I have done it before, and if I’m being honest with myself I have used that excuse recently. Having no time is the number one reason why people don’t exercise or they start but don’t continue for very long. Those of you that have spoken to me around the centre or read my articles know my wife gave birth to our daughter 6 months ago – since then I used the ‘no time’ excuse because I just wanted to get home and see the family. There is nothing wrong with that, making family time is very important, but I was losing all the results I had built up and I just wasn’t feeling good about myself.

Now I’m back into exercise and starting to feel energised again. I made the time to train and you can do it too, it’s all about prioritising what’s important to you and making time for your health and wellbeing. Ultimately if you are healthy and feeling good you are likely to be a better parent, partner and person in general. So, stop the excuses!

One of the best ways to improve your time management is by chunking your time. Plan out your week and schedule chunks or blocks of time to exercise, but the trick is you need to make sure you stick to them. Generally we find it easy to plan our work time and work commitments, but don’t forget to add in family time, exercise and time for yourself. When you chunk your time and stick to it – you’ll find you will have a much more balanced week, you won’t feel caught up in everything and most importantly you’ll get to spend valuable time with your family and be looking after your health.

Another strategy is to schedule / chunk some “spare” time, so that in case you genuinely were not able to exercise in the scheduled time because family or work commitments got out of control during the week you can make up the missed exercise in your “spare” time. The truth is none of us have much spare time, but if you block/chunk spare time you will be able to fit in all your weekly needs without too much stress. The spare time can be used for exercise, family or even added work commitments to help you try and maintain a healthy work - life balance.

Tristan Simmons
Healthy Living Director - Mill Park Leisure