6 simple steps to follow, which will help you exercise regularly

Before we get into some of the steps, firstly let start by asking you all a question – How many of you have joined a gym or started some sort of exercise but failed to maintain it?

I’m betting a vast majority of you have or would at least know someone who has. There are always different reasons why people start something but don’t continue with it so here are a few simple steps to help keep you on track.

1. Schedule your workouts for the week
If you put them in your diary like any other appointment – it will help you stick to it instead of making an excuse not to do it.

2. Set realistic goals
Sometimes we set a goal that is way out of our reach and it demotivates us so we just give up. The key is to set a long term goal but also some smaller goals along the way that will keep you striving for long term one.

3. Find a training buddy
Having a training partner helps to keep you both motivated because when one wants to slack off – the other will motivate you to get to the gym

4. Get a program written by a qualified instructor
Gym staff are to write you a program which will help you achieve your goals while maintaining a safe exercise regime – if you just come in and do your own thing, you’ll end up getting bored, lose interest and eventually stop

5. Use Technology
We live in a very tech savvy society so why not embrace it – there are some great apps out there that help you set goals and monitor your progress.

6. Ask Questions
Don’t be afraid to ask qualified gym staff questions – they are there to help you and make you feel comfortable at the gym.

So there are few simple – cost effective ways to help you not only start your fitness journey but help maintain it. Please remember one thing – fitness is a lifelong commitment so work hard to get the most out of it but find something you’ll enjoy! 

Tristan Simmons
Healthy Living Director at Mill Park Leisure

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Interview: Pausha Mosley - Personal Trainer at Mill Park Leisure

Born the 29th of March 1991 I was born 3months premature, I was the average size of a male’s hand. 

 

I come from a family of 5 - I’m the baby sister of two older brothers.

 

I attended Mill Park Heights Primary School and finished up my schooling at Mill Park Secondary. This was a successful time for me in my life - it was one of my goals in life that I wanted to achieve - schooling wasn’t my favourite thing to do. I completed year 12 in 2009, also accepting the Mill Park Secondary Sports Award. 

 

What do you do?

 

I studied my diploma in sport with SEDA which is also where I completed my cert 3 & 4 in fitness I first took on gym work at Contours in Epping. I now work as a PT / Fitness Instructor at the YMCA, I have currently been working for the company for 2 years. I also have a passion for working with children of all needs; I work on school holiday programs both with main stream children and special needs along with working after school care, and also work on reception a couple of days a week.
 

What is your definition of success?

My definition of success is setting yourself a goal and working towards achieving it whether its big or small it can be anything that’s going to make you a happy person or more successful in your life.
 

What do you think has enabled you to achieve success with the health and fitness industry?

 

I believe my success has come from growing up as a tom boy with two older brothers, also loving playing sport weather it was until the street lights turned on in the court or for a team or club. This would be a reason why I’m involved in the fitness industry.
 

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

• Set yourself the goal first
• Be organised
• Make it a life style change, rather than a time for just now
• Never give up on what you want
• Set yourself a time frame

After a great result, how do you celebrate?

I would spend time with either my family or friends on a night out for a dance or a dinner.

What’s the most satisfying thing you’ve ever done and why?

 

One of the most satisfying things I have done was to jump out of a plane, because I always wanted to do it but I definitely had to build up the courage to do so.

What do you do outside of work to relax and wind down?

I catch up with my friends or family, spend time visiting my nanna to talk about all the Goss, I play indoor soccer on a Thursday night.

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

• What is your favourite song? World’s Greatest
• Favourite athlete? Nathan Buckley
• Movie? Sister act
• Food? Lollies
• Holiday destination? I want to travel the world
• Most recent read book? The secret
• What really annoys you? People chewing with their mouth open or blowing bubble with chewy
• If you could do anything you wanted; what would it be? Participate in the amazing race
• The one thing you’d change in the world right now? Inequality in the world
• Where would like your life to be in 5 years? I would like to start my own family, and working in something I love doing. 

Interview: Krystal Guerra - Personal Trainer at Mill Park Leisure

I was born on the 6^th of November 1991, here in Melbourne. I grew up in Mill Park and still live in Mill Park with my parents Joe, Helen, also my two brothers - Jason (24) and Cameron (19) whom I share the same birthday with but we are three years apart.

When I was just 5 years old I used to snore, it was so loud my parents could hear me from the other end of the house, even with my bedroom door closed. In the end I was in need of an operation to get my tonsils and adenoids out, so that I breathe properly due to my small airways. Post operation I had a few complications leading to me being back in hospital multiple times. At one point my parents were told that they may lose me; thankfully I overcome the situation and slowly recovered.

I went to primary school at St Francis of Assisi and then moved on the high school at St Monica’s College. Through my whole schooling period I was always a tomboy - while all the other girls were off doing cartwheels and handstands, I would be out on the oval with the boys playing footy or soccer. Still to this day, I rather be outside playing sports than doing my hair or my nails. I love watching all footy, but most of all I love my boys down at Carlton. GO BLUES!

I completed my Diploma in Fitness at Victoria University and after finishing my Diploma I went into running a successful Personal Training franchise at Fitness First in Epping. I was there for a year and just before they closed down I left. This now brings me to Mill Park Leisure, where I have learnt so much and worked in most areas of the centre. I have made many lifelong friends and I look forward to helping everyone here at Mill Park Leisure to achieve their goals - no matter how big or small we all work together to get the results that each individual is looking for.

1. What do you do?
I work in a few different areas at Mill Park Leisure - in the Gym as a Gym Instructor and a Personal Trainer, I work  in Customer Service and also in Disability Services. I have also worked previously as a Swim Teacher.

2. What is your definition of success?
Success to me is achieving results, big or small, moving in a forward motion in a happy and healthy manner.

3. I think we can sometimes learn from the mistakes we make. What are some of the biggest mistakes you’ve made along the way? What did you learn from this?
I have made mistakes along the way - I think that everyone makes mistakes, but this is good because you learn from them and then grow with what you have learnt. My biggest mistake so far would have to be that fact that I have trouble saying “NO”, by me trying to please everyone and fit everyone in when it suits them it was taking a toll on my body. By giving them a few different options that worked for me gave them enough of a chance to pick what suited them also. I was working too long of a day and not getting the down time my body needed. I now know only to do what I can handle.

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

• Never give up
• Up-skill all the time
• Check out the competition
• Be organised
• Have goals in place

5. What do you think has enabled you to achieve success with the health and fitness industry?
The main reason for my success would have to be my love for the sport and fitness industry, secondly a great support system from my teachers at school through to work colleagues and most importantly my family and friends at home.

6. Who has the greatest influence on your career and what lessons did they teach you?
The greatest influence for my career would have to be my exercise prescription teacher when I was doing my Diploma. He taught me almost everything I know about the industry, but he also gave me the little tips for my sessions that make the difference. I still think of things that he says to this day in every one of my personal training sessions, it could be for anything about training to building rapport with clients.  

7. After a great result, how do you celebrate?
I would usually celebrate with family and friends with a dinner or a night out.

8. What do you do outside of work to relax and wind down?
Outside of work I catch up with friends, relax with family (having cooking days with my Nonna). I also play soccer so train on Tuesdays and Thursdays and then game day Sundays.

9. Now’s the time for what we call turbo 10. Ten quick questions….
What your favourite song? Pink, so what.

• Favourite athlete? Andrew Walker
• Movie? Step Brothers
• Food? Fairy Floss
• Holiday destination? Europe, I am going in 2014!!!
• Most recently read book? I haven’t read a book since high school, I do read the paper.
• What really annoys you? When people scratch their fork or knife on the plate and make the screeching sound.
• If you could do anything that you wanted; what would it be? I would be a Personal Trainer for a singer or some kind of famous person - that way I could travel around the world while working a job that I love!
• The one thing you would like to change in the world right now? For everyone to pass away old and peacefully in their sleep.
• Where would you like to be in 5 years? All I want is to  be happy and healthy making a living of something I love to do.
   

Interview: Tristan Simmons - Healthy Living Director at Mill Park Leisure

I am a true Northern suburbs boy. I was born in Preston back in 1984 before my parents moved to Wallan. We were only there a short time before we moved to Bundoora where my parents still live now. I’m the eldest of 4 boys…poor mum, with the youngest being 10 years old.

Growing up I wasn’t one to sit down and study, I loved playing sports right throughout primary and high school. Instead of studying I was playing footy or cricket with my mates. Throughout my schooling I played a number of schools sports which included football, cricket, golf, table tennis, volleyball and hockey.

Outside of school I started playing junior football when I was 8 years old and finally hung up the boots when I was 26 , winning 3 premierships along the way with Bundoora. I had some tough times during my career after sustaining certain injuries -  the worst was being diagnosed with a bulging disc at 21 years of age. I endured months of rehab before I was able to return playing. I think overcoming these injuries have made me a stronger person. I’m still involved with the club to date, finals are about to start so hopefully we can bring home the big one.

In 2011 I was lucky enough to marry the girl of my dreams, Sharon, in Hurstbridge. I first met Sharon back in 2004 at my cousins wedding. We bought our first house together in 2009 and recently bought ¼ acre where we’ll build our new home. Earlier this year our beautiful daughter Emerson was born and words can’t describe what she means to both of us.  I also have 2 dogs which make up the rest of the family. Maddie is maltese terrier cross which we adopted because she wasn’t being treated well and Sam is a Kelpie we got from the Whittlesea show.

Both Sharon and I love to get away whenever we can. We have been lucky enough to travel overseas a few times. We’ve been to Thailand and Malaysia twice plus we went to Mauritius for our Honeymoon. If we don’t travel overseas we love to head down the coast for weekends away. We have a family beach house down Phillip Island which her grandfather built himself 50 years ago. Both Sharon and I holidayed down the island when we were kids and now Emerson will get to experience it as well.

I’ve been in the industry for over 8 years now and met so many wonderful people. Getting up in the morning knowing I’m helping individuals change their lives forever is a great feeling and that’s why I love what I do.

 1. What do you do?
I’m the Healthy Living Director for Whittlesea YMCA at Mill Park Leisure

2. What is your definition of success?
To me achieving goals you set is success. It doesn’t matter if the goal is small or large, a goal is a goal. 

3. What are your thoughts on the parallels between business and sport?
When I was playing sport, I had a hunger to improve myself to succeed on the field. The same goes for business – there are different measures for success but the principles are the same. In sport the drive was to win a premiership, in business its to lead a successful team in changing the lives of other people.

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?  I’ve made numerous mistakes over my life but the biggest one for me was not trusting my own judgement in a certain situation. I learnt a lesson that day and now I back my instincts (also one of my tips below).

5. What are the 5 top tips you’d give the average person wanting to improve business performance?
- Trust your instincts
- Set goals
- Continue to develop yourself
- Be a sponge and learn off others along the journey
- Take a risk

6. How do you consistently sustain performance in your business/career?
I always look to develop myself – whether it’s as a trainer or a leader – you never stop developing and if you choose not to develop yourself unfortunately you’ll miss out.

7. And your thoughts on how to turn a mix of different people and personalities into a world class team?
A great team has a diverse group of instructors, everyone is on the bus but to turn them into a world class team – my job is to make sure everyone is in the right seats.

8. Who has had the greatest influence on your career and what lessons did they teach you?
Two people have influenced my career:
First is my wife Sharon – she has been so supportive in everything I’ve wanted to do and helped me out where possible – she gives me the confidence to go after my dreams.
Secondly my dad – When I was young, he and my mother had just built there first house and he was working 3 jobs to support us. I know he was up 5am and didn’t get home till 10pm Monday – Friday plus he worked both Saturday and Sunday. It taught me to work hard and support my family but also find a balance between family and work life.

9. After a great result, how do you celebrate? 
A nice relaxing day out with the family.

10. What’s the most satisfying thing you’ve ever done and why?
Helping clients achieve their goals because I walk away knowing I’ve changed their lives forever.

11. What do you do outside of work to relax and wind down?
There are a couple of things I like to do – either spending time with my beautiful wife and 5 month old daughter or I love my footy so sitting down and watching a good game of AFL footy.

12. Where do you see opportunity in the health and fitness industry in the next 5 years?
I see more opportunity in local sporting clubs, especially local football – AFL and VFL football is becoming more and more professional which is slowing filtering down to local clubs employing fitness coaches. There will be more opportunities to work with local clubs but also the possibilities of more sports training facilities opening up.

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

• What is your favourite song? Mr Brightside – The killers   
• Favourite athlete? Simon Black                          
• Movie? Forgetting Sarah Marshall                                          
• Food? Thai/Mauritian Food                                                   
• Holiday destination? Grand Baie - Mauritius                             
• Most recently read book? A decade of Pride – History of the Brisbane Lions           
• What really annoys you? Election advertisements                    
• If you could do anything you wanted; what would it be? Play AFL football 
• The one thing you’d like to change in the world right now? Childhood obesity
• Where would you like to be in 5 years time? Definitely still in the fitness industry – maybe managing my own club and continuing to help young PT’s achieve their business goals.    

 

"A journey of a thousand miles begins with a single step" - Confucius

Your health and fitness goals are a journey and will be journey for as long as it takes for you to reach them. Every time you walk out your front door to come to the centre, that is another step of your journey.

Some steps will be harder than others, some steps will make you want to give up, sometimes you’ll feel like your stepping backwards but if you stick to your journey and continue taking those steps, it will be one of the most rewarding achievements of your life.

So what is your goal? How far along the journey are you? Do you have a goal?
If you haven’t set any health and fitness goals, now is a great time.

Goal setting isn’t hard or time consuming, however it is a must. It gives us all a target to work towards which is extremely important in health and fitness. I bet you didn’t just join up for the sake of joining a gym, I bet you had a goal in your mind when you when first walked through the door.

As I mentioned earlier, your goals will change along the journey and you must continue to set new ones. Some will be big, some small, nevertheless it gives us the motivation to get off the couch, hop in the car and drive to the gym. We invest time every day to set and evaluate goals in other parts of our life, now take that little bit of time and look at your fitness goals.

Where do you want to be in 6 months?
Many people love to look great and feel good for the warmer months. The only problem is, majority of people wait until those warmer months are upon us to start exercising and by then it’s too late.
Just remember life is a journey, when one ends, another begins. You’ll never stop taking those steps, but it’s up to you how you want to take those steps.
My advice to you is to set your goal and make every step towards that goal count!

- Tristan Simmons

Interview: Tas Amoutoglou - Personal Trainer at Mill Park Leisure

I was born in Footscray Victoria in August 1961. I grew up in Yarraville, and went to Yarraville Primary School, and later to Footscray High School. I was the Dux of the school at Yarraville Primary School, and participated in all the school sports, and was always in the Firsts. I was very good in most sports I put my mind to. I didn’t really enjoy High School as much as Primary School, mainly due to the fact that I  had an interrupted education, as my folks decided to go back to Greece, when I was in year 10.

I met my beautiful wife Dimmy, in 1982, and it was love at first sight, and got married in 1983. In 1984 my first born (Evie), came along, followed by Sophie in 1989, Erica in 1992, and finally my little Stephanie in 2001.

In the early days of my marriage(1983), I took over my Father’s quilt manufacturing business, which I still run successfully to this day, but wasn’t involved in the Health Industry. It was this business, that has enabled me to bring up my 4 children, and establish myself  and my family. Health and Fitness has been an integral part of my life, since high school days, even though it wasn’t my career to start with, it is now very much so. My quilt business, is now run mostly by wife Dimmy, and most of my time is spent at Mill Park Leisure.

Spending time with my girls and  family and friends is what pleases me the most, and I also look forward to going on holidays. The holidays that I enjoy the most are my holidays to Greece (Samos which is a Greek island in the Aegean Sea), and South Pacific Cruises.

My goal in life, is to help people reach their life’s goals, by educating them about how important it is to live a healthy lifestyle which incorporates a healthy diet and Physical

fitness. A combination of these two will ultimately lead to  a better quality of life, which is something that I believe should be everyone’s priority in life.

1. What do you do?
I help people live quality lives.

2. What is your definition of success?
My definition of success, is when you are doing a job that you enjoy doing, that has a positive impact on people’s lives.

3. What are your thoughts on the parallels between business and sport?
There are many parallels. Both Business and Sport are striving for success. Unexpected, obstacles happen in both business and sport, such as injuries in sport or financial issues in business, and these obstacles are challenging. It’s how we deal with these challenges that determine, how successful we are.

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?
I think that everything that we go through in life happens for a reason. I have made mistakes in the past, but these mistakes, that may have been hard to take at the time, have moulded me into the person I am today. Mistakes build character.

5. What are the 5 top tips you’d give the average person wanting to improve business performance?
1/ Never,  ever,  give up. History shows us that the most successful business people never got to their great achievements the first time round. Most of them had to go backwards and even bankrupt, before they achieved their ultimate success.
2/ Never stop learning, and improving your knowledge.
3/ Very important to have a business structure.
4/ Very important to have a goal, and to write the goal down, and review it regularly.
5/ No goal is impossible if you put mind and effort into it.

6. What do you think has enabled you to achieve success with the health and fitness industry?
I am a work in progress. I don’t think I have achieved my full potential yet, but I am only a few weeks away from achieving my 20-30 sessions.

7. How do you consistently sustain performance in your business/career?
Building a rapport with my clients, and offering them good value for money, and having a genuine concern for each and every one of my clients.

8. Tell me your thoughts about developing a successful team culture.
A successful team culture is very important, because I believe it will make us a stronger team. We all have strengths, and by combining those strengths, it will just make us a better well oiled machine. I think that it is important to edify my colleagues, because it makes them feel better, it builds them up, and also it makes for a better working environment. 

9. And your thoughts on how to turn a mix of different people and personalities into a world class team?
I think by getting everyone on the same page, and heading all in the same direction is a start. I also think that we need to spend more time together outside the gym environment, to become closer. Having a coffee occasionally, or going out to a restaurant, or even doing a course together as a group, might be a good bonding experience.

10. Who has had the greatest influence on your career and what lessons did they teach you?
My father has taught me to never give up, and also taught me about work ethic. He was probably the hardest working person I had ever met. When he first came to Australia he had about 4 jobs going at a time, and he achieved great results.

11. After a great result, how do you celebrate?
I love to go out to a restaurant with my family, or even stay in the city overnight with my wife. We really like the Langham Hotel, and their restaurant, Melbas.

12. What’s the most satisfying thing you’ve ever done and why?
Doing my Certificate 3 and  Cert  4, and doing a job that I enjoy doing.
I am living the dream !

13. What do you do outside of work to relax and wind down?
I am a big Australian Rules fan, and I follow the biggest and best club in the world, the Collingwood Football club. I also really love fishing, but haven’t been able to do much lately.

14. Where do you see opportunity in the health and fitness industry in the next 5 years?
Small Group training, is becoming very popular.

15. What is your one gripe/whinge about the health and fitness industry?
Nothing really spring to my mind. It’s an industry that I really enjoy working in, and want to continue to grow in.

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

• What is your favourite song? Stairway to Heaven by Led Zeppelin 
• Favourite athlete? Dane Swan                                               
• Movie?  Courageous                                                             
• Food?  My wife’s cooking. Everything she puts her mind to is awesome! I am really blessed!           
• Holiday destination? Samos (island of Greece)                        
• Most recently read book?  The Slap by Christos Tsiolkas          
• What really annoys you?  Bad drivers on the road.                  
• If you could do anything you wanted; what would it be?  Bring back the death penalty for bad drivers on the road. Just joking!  Own my own Gym, on the island of Samos overlooking the beach.        
• The one thing you’d like to change in the world right now? World Poverty, and obesity in children who are our future
• Where would you like to be in 5 years time? I would like to be a mentor for young Trainers, and also own my own Boutique Gym.