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

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.
   

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.

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

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

 

Interview: Michelle Fisicaro - Personal Trainer at Mill Park Leisure

Hi all, my name is Michelle I'm one of the new trainers on the gym floor, but an old face as I have been a member at Mill Park Leisure for 10 years before doing my Fitness Certificates in 2012. But lets wind it back a bit…


I was born in Parkdale so have a penchant for the beach and I don’t like winter at all!!!!!

I met my gorgeous hubby 21 years ago. After we got married, we moved to Sydney for a couple of years where I was diagnosed with Cervical Cancer. I find myself very fortunate to have gone through this process and have a clear health history in that area now, but it did lead to a couple of problems when we fell pregnant with triplets naturally. I delivered my first little boy Cooper at 21 weeks, sadly we lost him. We hung on tight to our other 2 babies who were born at 24 weeks, another boy and a girl. We lost Tyson at 8 weeks of age, but I have an amazing 14 year old daughter Mackenzie with a clear health history, so we are extremely lucky. It was an ordeal but I wouldn’t have had it any other way. Within the next 2 years we decided to have another baby, this is with much decision as it meant I was to have an Trans Abdominal Suture through my uterus, to be able to carry another pregnancy. So cut a long story short, there was a joke should we put a zip in my abdominal region, for having had 9 operations in a matter of a few years.

Of course you giggle and laugh at it now but it took a toll on my exercising - this is why I like to keep in shape, as you never know what is around the corner. We also now have a gorgeous hazel eyed son Dante who is very cheeky and full of character. I wouldn’t change anything about my life…

Having had a few hiccups over the years, I have always known I wanted to be a Personal Trainer and so I decided to take myself back to school last year, after not having been at school for 30 years. I found this very daunting but it was last year or never…

So here I am at my second home! Instead of being a member I'm now here to help all our members with any health issues they may have or if its just to have a chat get something off their chest…  

1. What do you do?
I also work on Reception as well as Gym floor and Personal Trainer.

2. What is your definition of success?
Success is to see my clients walking out of here happy but knowing they have had an awesome workout and how we are training is working specifically for them and their needs.

3. What do you think has enabled you to achieve success with the health and fitness industry?
Being of a mature age has given me life skills to be able to talk to all types of people from all levels.

4. After a great result, how do you celebrate?
I spend time with my family because they are my greatest influence.

5. What’s the most satisfying thing you’ve ever done and why?
Having my children is the most satisfying as there was a stage we though we may not have children but also going back to school has helped me overcome some of my own hurdles with which I put up…

6. What do you do outside of work to relax and wind down?
Spending time with family and friends we like to be social on the weekends and especially when the warm weather comes….

7. Where do you see opportunity in the health and fitness industry in the next 5 years?
My goal is to learn as much as I can about the industry and to turn this into helpful information for our patrons…
 
8. Now’s the time for what we call the Turbo 10. Ten quick questions…

• What is your favourite song? Over The Rainbow- Judy Garland
• Favourite athlete? Cory Everson                                            
• Movie? The Way We Were                                                    
• Food?  Everything - Chocolate                                              
• Holiday destination? Bali                                                      
• Most recently read book? Women's Health                              
• What really annoys you?  Housework                                    
• If you could do anything you wanted; what would it be? I'm doing it!!!!!!!
• The one thing you’d like to change in the world right now? A cure for cancer!    
• Where would you like to be in 5 years time?  Still here having a wonderful time with my friends at Mill Park……