So this is your year to get in or stay in shape! But somewhere in your subconscious is that niggling fear... what if do something silly on the gymfloor? Hey, relax; you can be a seasoned veteran, with over 1,000 step classes under your belt and the blisters to prove it, and still commit a fitness faux pas. And just like I didn’t know it was poor form to double dip a corn chip until someone told me, gym floor goof-ups ain’t in the ten commandments, so ignorance is a fair excuse. That is, until now!

By following the 5 Golden Rules of Gym Floor Etiquette you’ll possess the confidence to get out on the floor, love your fellow members, maintain a high standard of care for the environment, and enjoy your workout a thousand times more than if you stopped reading here. So what are we waiting for?

1. If you got it from Point A, don’t put it back at Point B
The gym opens in the morning looking immaculate, with a place for everything and everything in it’s place, yet 30 minutes later it resembles the bottom of Amy Winehouse’s handbag. How does this happen? There are no tornadoes in Australia, no 8.5 on the Richter scale-type earthquakes, but somehow the 45kg dumbbells end up racked where the 5kg fellas go, and the 5kg dumbbells are nowhere to be seen. You see stretch mats stuck in treadmills and Swissballs in the car park. Okay, it’s maybe not quite that bad, but you understand what I mean. The bottom line is that all this mess can be avoided by following the rule of putting things back where you found them. Sometimes this means you might have to walk a couple of steps further than you’d like, but that can only make you fitter, right?

2. If you wet it, wipe it down
Just like when you go to the library and expect to read books, you go to the gym and expect to sweat. Sweat is a good thing and a sign of a solid workout but this five-letter word can make other members say four-letter words when it’s not theirs, and if it’s all over the place. There’s nothing worse than getting ready to blast away on the chest press machine, only to find the last person left it wetter than the Pacific Ocean. Now, I’m a sweater myself, but when I train I take extra care to make sure that I mop up after myself. Know thy sweat glands and if they’re active, think like a boy scout and be prepared. For peace on earth, towels must become your best friend!

3. Toilets
This is a big idea. Let’s keep the toilets clean. And with prevention always being better than a cure, this journey of a thousand miles begins with a single step; a single mantra, just like Barack Obama’s ‘Yes, we can!’ At Fitness First, ours is ‘In the can!’ Let’s get it ALL in there, every drop!  Boys, keep your eyes open when taking aim. Girls, you can close your eyes because you sit down, but resist the urge to spin round and round while tinkling! People peeing with eyes closed and spinning round and round are the only ways that I can think of as to why the floor in the loos end up like the bottom deck of the Titanic.  Hey, this is pushing it, but a public lavvy ain’t an art gallery, and it’s no secret that no one wants to see your impression of a Jackson Pollack painting. Abstract Expressionism has its place, and it’s hanging on the walls of the Guggenheim or the MoMA, so if you know you got creative while sitting, then please – for the love of your fellow members – grab the toilet brush and do the right thing; or at least tell a member of staff (and a priest).  

4. The Personal Space Race
I’m going to wrap up a few things here under one heading, because learning where to stand in a gym is vital to the success of your workout. Now, the trick to having a hassle-free workout in a commercial gym is to be flexible on where you position yourself to do your weights, ab workouts or stretching. My tip is to look for the space and embrace molecular diffusion. The dumbbells you want to use are on the rack right there, but if the surrounding area is more crowded than a Tokyo train, so taking 10 steps to the left may put you in the clear. If it means you have to keep zig-zagging all workout, great! Think of it as extra energy burned!

Here are a few other personal space saving do’s and don’ts:

• No matter how bad your eyesight is, always exercise at least five steps back from the dumbbell rack. Weights are heavy and fingers get slippery and if a falling 25kg dumbbell meets your toe, the toe always comes out looking flatter than Elvis’ EKG.

• An arm’s length distance is always desirable to have between you and your fellow trainee. This is universal. You can take this concept to a Fitness First in Germany, and it’ll keep you out of trouble. An arm’s length is an arm’s length, even if there is a language barrier.

• Sometimes the stretch area can look like a scene from ‘Saving Private Ryan’ (i.e., people strewn everywhere, you can’t see the carpet for the body parts. So take the above two points and see if you can implement them. And be aware that people do some crazy stuff in some crazy outfits in that area. I’ve seen things pop out of leotards that aged me. My advice... eyes to the floor at all times. Your innocence is at stake.

5. Share and share alike
I’ve saved the best for last. If I could teach every member in Fitness First one thing, one tip that would make everybody love everybody it’s to learn to share. There’s nothing wrong with hopping off the machine you’re using and letting someone else have a go in between your sets. And the best question you can learn to ask at a gym is ‘Do you mind if I work in with you?’ Nine times out of ten you’ll get a person just like you, who is friendly and more than accommodating. That one time out of ten... don’t worry! They’re in the minority, and weren’t hugged enough as children. I swear... if everyone did this, there would be no long waits for equipment and everyone would get better results. Sharing is caring... just not with your sweat or wee wee, please; thank you!

Not too scary, huh? It all just comes down to consideration for others. You know, the gym’s a funny place... you go to a building to lift heavy things up and down repeatedly and walk to nowhere on things that take energy to run while you expend energy. But we love it, because of how it makes us feel! And we’re all hooked on the same rush... from the big bodybuilder to the tiny yoga devotee. Health is hot, so mix it up with manners and watch your training, results and enjoyment go sky high!

Article by Simon Anderson
Simon is the owner of Kapow! Personal Training in Sydney, where he not only helps his clients get into great shape, but also helps new personal trainers build incredible businesses within Fitness First. For more information phone 0410 664 986.

Read more from Simon in the Mar/April issue of the Fitness First magazine. Available from reception around 11 March.

Recipes First These healthy and easy-to-prepare sprout and ham rolls are perfect for an office snack or a school lunch. Alfalfa Sprouts are packed with vital nutrients so you can rest in peace knowing you are serving a healthy, nourishing lunch. Did you know alfalfa sprouts: Continue to grow nutrients and vitamins after being harvested Are low in kilojoules, total fat, saturated fat and sodium Are a good source of vitamin C and vitamin K Contain fibre and vitamin B Contain phyoestrogens and phytochemicals Are an excellent substitute for lettuce?

Method
Spread each of the flatbread with mayonnaise or hummus. Top with a thin layer of ham and then divide a generous portion of alfalfa sprouts over the ham. Season with salt and cracked pepper. Roll up tightly, slice each roll into 3 pieces and serve.

Hint: Wrap your sprout roll in cling film until ready to eat, to prevent from drying out.

Option: Experiment with alternative meats such as chicken with mayonnaise or rare roast beef with horseradish.

In order to combat feeling the effects of the 'Global Credit Crunch' Yasmin Dale, managing director of REC Headhunters, advises that there are a number of steps you can follow in order to remain positive, optimistic and healthy. Dale believes that 'regular exercise, working smarter not harder and taking time out in the day is so imperative to stay on top of your game’.

‘Australian’s work an average 38 hour week; however, over 40 per cent are now working more then the national average. Australian’s are nervous of being made redundant and so are tending to work longer hours and take on more duties.’

According to Beyond Blue one in five Australians’ at some point in their professional career will suffer from depression and related illnesses. What is more alarming is that over one million Australians each year will experience depression, anxiety or related alcohol and drug problems.

Everybody has a breaking point; essentially the goal is to realise you've hit yours long before symptoms begin to set in. So listen to your body when it's anxious, run down or tired, and commit yourself to taking breaks when those signals go off.

Read on for more tips on how to get work stress under control.

• Work/Life Balance – Don’t let your work rule your life, set aside time in your date book for social events once or twice a week.

• Eat and breathe at lunch – Depriving your body of food and fresh air is not the way forward it’s essential that you step outside to re-energise and regroup.

• Learn to say no – Set yourself a limit, you are a human after all and there are only so many things one can do in a day.

• Exercise – Whether it’s a 20-minute walk or a one-hour spin class its essential to work out if left unreleased, that stress will build up.

• Change of scenery – Although you may feel like you do not have time, it is imperative to take breaks whether it’s a mini-break over a weekend or a two-week holiday, as burning out wont do you, your family or your employer any favours.

• Work smarter not harder - If you regularly work longer hours than your co-workers, you may not be using your time wisely. Streamline tasks that stress you the most, and don’t become the office martyr.

• Ask for Help – Attempting to do everything yourself is unrealistic, but delegating will save you time in the long term. The smartest way to oversee a project is to outline responsibilities, set deadlines, and schedule periodic updates.

• Not getting any better – Don’t fall into the trap of saying ‘it will be alright’ the longer you leave it the worst you may get. Seek the advice of doctor for professional advice and guidance.

• Positive People – Surround yourself with positive people that have a healthy approach to work and life. It will rub off very quickly. Healthy people make healthy minds; make healthy attitudes, makes success and fulfilment.

Article by Yasmin Dale
Yasmin is an active member of Fitness First Darlinghurst in Sydney. She is also a co-owner of Rec Headhunters, a specialist HR recruitment consultancy with offices in Sydney and Melbourne. For more information contact Yasmin on ydale@recheadhunters.com.au

For more smart work advice, check out the ‘How to Dress for Success’ article in the March/April issue of the Fitness First magazine. In clubs around 11 March.

Did you know that asthma is the most common reason for children being admitted to hospital and is responsible for around six deaths per week in this country? Here is what you should know about this alarmingly common condition.

What is asthma?
Asthma is an inflammatory response to stimuli (trigger factors) – e.g., exercise - that causes the lower airways to narrow, which then makes it difficult to breath.



This inflammatory response:

• Causes the lower airways to become red and swollen
• Often causes the production of extra mucous and
• Causes the muscles surrounding the fine tubes in the lower airways to go into spasm.

Signs and symptoms include:

• Difficulty breathing
• Shortness of breath
• A feeling of tightness in the chest
• Coughing
• Excess mucous production
• Wheezing: (a high-pitched sound when breathing out)

How is asthma triggered?
Asthma triggers can be vast and tend to vary from person to person. Typically they include air pollutants, viral infections, inhaled allergens (e.g., pollen, changes in air temperature, certain foods and medications, stress and exercise).

What is Exercise Induced Asthma (EIA)?
When we are at rest, we normally breathe through our nose. Breathing through the nose warms and moistens the air we are inhaling, but when we exercise we tend to breathe faster and through our mouth. The mouth is less effective in keeping inhaled air warm and moist, which means that the air reaching our lungs is colder and drier (specifically the fine tubes in the lower airways called bronchioles). It is believed that this colder, drier air irritates the airways and causes the airways to tighten, triggering EIA.

Symptoms of EIA can occur both during and after exercise. Therefore, a person suffering from EIA should be observed during exercise and the cool down phase (see later), but also after exercise to ensure no delayed onset of EIA.

EIA occurs in 80 per cent of people with asthma; however, increased fitness may decreasesymptoms of exercise induced asthma. Being active is part of good asthma management.

Prevention of EIA

• Good asthma control: Regularly visit your doctor to review your own Asthma Action Plan,even while you are feeling well. An asthma action plan is a written set of instructions from your doctor to help you manage your asthma at different times. Be sure to inform your personal trainer / gym Instructor of your plan.

• Use of medication: Use a Reliever medication: a blue inhaler (puffer) such as: Ventolin, Bricanyl, Asmol,Airomir, or Epaq in the5 to 10 minute period before you warm up. Some individuals use preventer medications such as Intal, Intal Forte and Tilade; however they are not for acute attacks. An individual suffering from EIA should always check with their doctor which inhaler is best for them.

• Carry your own reliever during training sessions: Do not rely on your personal trainer or gym to have a reliever medication available. It is your responsibility to bring the appropriate medication to training.

Always warm up before your workouts
A warm up plan may include:

• 2 to 3 minute jog to raise a light sweat
• Stretching for 5 to 15 minutes. Include all major muscle groups during stretching
• Either 5 to 7 X 30sec sprints with one minute rest in between
• Or a brisk walk or slow jog for 20 to 30 minutes.
• Remember: increase respiratory (breathing) rate gradually if suffering from EIA.

Always cool down after training
A cool down may include:

• 3 minute light jog or easy walk after exercise
• 5 to 10 minutes stretching.
• Again: decrease respiratory rate gradually during your cool down phase.

Remember: symptoms of EIA can occur soon after the completion of exercise during the cool down period, rather than during your exercise regime. Therefore alwayshave your reliever medication near at hand.

Identify what triggers your asthma

Asthma First Aid: What to do if you experience asthma during training session

Note: The information provided is not a substitute for individual medical advice, diagnosis and treatment by a qualified medical practitioner. People with (exercise induced) asthma should always consult their medical practitioner in relation to asthma and other health issues.

References
Asthma Australia: Management of Exercise Induced Asthma Pamphlet, September 2000
Asthma Australia: Being Active with Asthma Pamphlet 2003
Asthma Australia: Asthma and Exercise Pamphlet 2000
Asthma Australia: Being Active with Asthma Pamphlet 2003
www.asthmansw.org.au
www.asthmaaustralia.org.au

Article by Ory De Fina, BAppSc (HM). Sports Trainer, Level 1
Ory is the Managing Director of Re:VIVA First Aid Training. Re:VIVA is the preferred provider for first aid and CPR training to Fitness First Nationally. Visit www.reviva.com.au for more information.

Fitness First member, Simon Buckley is about to take an adventure like no other. And it’s all in the name of men’s health.

Beginning in Sydney on Saturday 28 March he will ride overland around the world by motorbike. The route takes in South East Asia, Japan, Mongolia, Russia, Kazakhstan, Eastern Europe and then on to Canada and the USA, down through Central and South America and home via New Zealand.

RideRightRound is a unique global community based project using the challenges of adventure travel to create a reason to talk about men's health. Simon is working with local men’s health groups and organisations across the world to raise awareness amongst all men and their families.

‘I want men to see that it is crucial to be proactive about their health in a way that women have been doing for years.’

How is riding a motorbike around the world going to support prostate cancer?

As people follow the project they will see the lengths individuals will go to, in order to get men’s health issues on the public agenda, all the while giving organisations, media and the public a reason to talk about prostate cancer and men’s health.

Simon’s physical preparation has included dropping 30kg, competing in a triathlon and in the Great Ocean Road and Melbourne Marathons.

‘I have spent a lot of time at the gym over the last three years, in preparation for what is going to be a gruelling and physically testing adventure.’

Prostate Cancer Support and Donations

Acting as a physical representation of the worldwide nature of prostate cancer the RideRightRound is working with prostate cancer organisations in local communities worldwide.

Visit www.riderightround.org for more information, including donation instructions and itinerary details and to support the ride.

Fads out of fashion

The Atkins Diet is a low-carbohydrate and high-animal-protein diet. It is too high in saturated fats and a quick fix diet that, in the long term, places your kidneys and body in jeopardy of ill health. It lacks fibre, calcium and fruit and it cuts out key B-complex foods such as rice and grains, which – over time – can affect serotonin levels (the hormone that makes us feel happy). Of course, the key to successful weight loss and dieting is always to use common sense. Any diet that recommends eating high amounts of butter, animal fats and cheese – like this one does – is obviously not likely to be very good for your long term health.

Fads in fashion

The Low GI Diet ranks foods based on the speed at which glucose is released into the blood stream. High GI foods release fast, which triggers cravings or hunger, whereas low GI foods release slowly. So the aim is to eat low GI foods. You do, however, need to factor in the fat and protein content of foods (i.e., Nutella is low GI but high in fat). It is a good diet but you need to use common sense along the way. If used correctly the Low GI Diet can help balance the sugar cravings and help you feel more satisfied. 

The CSIRO Diet is a scientific based diet. It is still a low carbohydrate diet even though it chooses to call itself a low calorie diet. It has a great selection of recipes but still favours a high animal protein. It is easier to stay on this diet than some others because it allows you to dine out.

The South Beach Diet was designed by cardiologist Dr Agatston. It is an elimination diet made up of three stages, which focuses on teaching us how to eliminate sugar and unhealthy food cravings, in a bid to lead us to develop a liking and desire for healthy, nutritional foods. However, items in this book are hard to find; it can be tough cutting out carbohydrates at first; and some of the recipes are expensive and time consuming to prepare.

Eating for Your Blood Type is a diet based on eating for a certain blood group, based on what your ancestors have eaten. Blood type A is the hunter gatherers and is more of a vegetarian diet; Blood type O are meat eaters, while blood type B are nomads and have more of a variety of foods. This diet may see you cutting out foods and foods groups that mean you are not consuming the daily requirements of vitamin and minerals. 

The Perricone Diet is an anti-wrinkle diet rather than a weight loss diet. It is based on the fact that certain foods cause inflammation and water retention and so is all about reducing saturated fats, refined sugars, high GI foods and increasing protein. The downfall of this diet is the expensive foods, such as wild salmon, and you are also recommended to take a large range of supplements which can be hard on the wallet. One beneficial aspect is that it focuses less on weight loss and more on healthy skin.

1. Keep a weekly food dairy
   Awareness is the key to making changes. Write down everything you eat, the times of day you eat these foods and how you feel before and afterwards.

2. Eat regularly
   Regular eating every two to three hours helps stabilise your blood sugar levels, reduce cravings and keep your metabolism burning. Eat three normal meals and two to three healthy snacks throughout the day.

3. Set a liquid goal
   Drink two to three litres of water per day and aim to cut out all soft drinks, cordials, caffeine drinks, juices and alcohol.

4. Education is the key
   Every meal you eat should include a balance of the three beneficial food groups: complex carbohydrates, essential fats and protein.

5. Take an holistic approach
   We tend to think food is the only factor when putting on weight. Look at your exercise, both planned and inconsequential and ensure it is sufficient to burn off the energy you are consuming.

6. Make lifestyle and habitual changes
   By changing the way you live your life and recognising bad habits you are more likely to make this a lifestyle change and NOT a short term diet.

7. Achieve balance
   Don’t work on the weekends! Commit to family time and doing the things that you enjoy with company you love. 

8. A society of quick fixes
   We think dieting will be the solution and when it does not work we revert back to our old and, most of the time, bad habits. Understand that change takes time and persevere!

9. Act with sustainability
   Progressive changes focusing on one meal at a time is more achievable and will ensure you feel the differences that are taking place.

10. Eat for enjoyment
    Food is about passion and socialisation so enjoy it but don’t abuse it; that way, it won’t abuse you.

A sample ‘healthy day’ diet:
Breakfast: Soy and linseed bread with banana and low-fat ricotta; toasted
Snack: 2 pieces of fresh fruit
Lunch: Wheat-free or wholemeal wrap bread with chicken breast, avocado, tomato, lettuce, with a yoghurt and lemon juice sauce
Snack: Low fat, plain yoghurt or plain soy yoghurt
Dinner: BBQ lamb served with 1 small sweet potato (instead of butter try either yoghurt or avocado) and a rocket leaf salad

Article by Zoe Bingley-Pullin
Zoe is the founder of Nutritional Edge, a thriving nutritional consultancy business in Sydney, which helps companies and individuals embrace the benefits of food through education and understanding. She is an internationally trained chef (Le Cordon Bleu School, London) and an experienced speaker. Zoe can be contacted on 0417 048 789 or via www.nutritionaledge.com.au

65-year-old athlete, David Baird, has just completed a record run with a wheelbarrow across Australia. This challenge saw him travel from Perth to Manly (Sydney) in just under four months.

Being an underground miner of thirty years accustomed to undertaking heavy mine work, David was advised by his doctor to stop running and to leave the mining industry altogether. However, David’s passion for running was so strong the thought of not running was too much to bear so he took it upon himself to create a corset of muscle to support his midsection and back in order for him to continue with his passion.

Within three months David noticed a marked difference in his core, which enabled him to continue running. He ended up becoming so motivated that he took up weight-bearing exercises and at the age of 46, won the Masters South Humberside, Queensland Country and North Queensland Body Building Championship title.

David’s first love remained running and triathlons, however; and these days, at age 65 he is still competitive and running great times.

David has participated in some amazing challenges, including being part of a 12-man cycling team, which saw him set six Guinness World Records cycling non-stop around Australia in 1996. And, of course, his most recent achievement – the Wheelbarrow Across Australia Run – which started in Cottesloe Perth on 21 September 2008, and took a massive 112 days to complete. David achieved 100 marathons in 112 days covering 4,115kms in total.

Along the 112- day journey ‘Wheelbarrow Man’ Dave as he became known, battled the elements of wind, rain and heat in dangerous roadside conditions day after day, all in the name of fundraising for the Prostate Cancer Foundation of Australia (PCFA) and the Breast Cancer Foundation of Western Australia.

When David arrived in Manly (Sydney) on the 10 January 2009, Fitness First Mona Vale supported him in building his fitness for another (though shorter) Wheelbarrow Adventure (Alice Springs to Ayres Rock), again in a bid to continue fundraising for prostate and breast cancer research.

‘The Outback Challenge’ is an 884km run with a wheelbarrow that will take up to three weeks to complete. David will average 45kms each day (an increase to the marathon per day that he ran across Australia). The event is scheduled for 1 May and is will start at Alice Springs.
To find out more information or to support David Baird, visit www.aussiedust.com

Similarly, St George Hospital Associate Professor Terry Diamond is also taking a health message to the streets; this time, in a bid to improve awareness of osteoporosis and bone disease.

Professor Diamond is the Head of the Metabolic Bone Unit at St George Hospital (Sydney) and is a leading authority in osteoporosis and bone disease. He has been involved in caring for individuals with osteoporosis in the St George Area and Sutherland Shire for the past 25 years. He is also the President of the Osteoporosis Sydney Support Group, a registered charity made up of more than 1,000 men and women, all of whom suffer from osteoporosis. The group was established 15 years ago and has been successful in rehabilitating and helping individuals within the community. The success of the group is due to his firm belief
in being pro-active in maintaining good health.

On 10 to 17 March, Dr Diamond – at 53 years of age – will be running solo for seven days from Canberra to Sydney, covering a total distance of 328 kilometres,. This is equivalent to running a standard marathon every day. Proceeds from his run will go to the Osteoporosis Sydney Support Group. To find out more or to support Terry Diamond, visit http://thediamondrun.wordpress.com

I called an old friend of mine recently; I hadn’t spoken to him in over a year. Pretty slack huh? I thought so too. The problem is every time I speak with this friend of mine I always get off the phone feeling lousy (which is why I avoid calling). The call always begins with me saying ‘hi, how’s life?’ and him saying something like ‘oh, alright I guess, had better days!’ I’m sure you know someone just like this either at home or in the office.

Being happy has a huge effect on our lives and, believe it or not, on the lives of others. There are two types of happiness:

Superficial: this type revolves around pleasure. Things like holidays, parties and going to the beach fall under this category. Usually once the pleasure moment is over we often go looking for the next one.

Deeper: quality relationships, values, contribution and personal growth are at the centre of this type of happiness. While these take a little more work to achieve, the happiness in these areas is much more satisfying, leading to more consistent deeper positive feelings.

Take action
Spend one hour per week developing each of the two types to increase your overall happiness levels. Be sure to write your happy goals in your diary because we absorb up to 50 per cent more when we write things down!

Consider this scenario: you are driving to work during peak hour and a taxi cuts you off with no warning, nearly causing you to crash. How do you react?

Think happy: The thoughts in our heads directly affect our feelings. And our feelings are responsible for our decisions and behaviours. Looking at the above scenario, is it fair to say, if you are in a happy state of mind your behaviour will tend to be a little different than if you were having ‘one of those days’?

Fact 1. According to Dr Tim Sharp from the Happiness Institute (yes, there is such a place!), happy people are:

• Healthier
• More energetic
• Less likely to be/get sick
• Recover quicker
• More productive
• Have better relationships.

 Happiness strategies
To become healthier and more positive, implement these happiness strategies:

• Find purpose, meaning and clarity in all that you do
• Avoid ANTs (automatic negative thoughts).
• Grow more POTs (positive optimistic thoughts).
• Connect with others and build quality relationships
• Get strong – develop your strengths
• Have happy hour everyday (not the two for one margarita version)
• Reward yourself when you achieve a goal (ok, this one can involve a margarita)

As you can see being happy isn’t that difficult to achieve. Just implement a few simple strategies and keep practicing them. One thing is for sure, happy people perform better, so just do like the song says and don’t worry, be happy.

Article by Daniel Carlin
Daniel is the founder of Elevate Performance and Health, which provides performance solutions to forward-thinking people and organisations. Elevate’s mission is to give people the tips, tools and strategies to achieve sustained wellbeing and peak performance. Contact Daniel by phoning 02 9130 8464, emailing daniel@elevateperformance.com.au or visit www.elevateperformance.com.au

To read more from Daniel, check out the March/April issue of the Fitness First magazine. In clubs around 11 March.