Exercise is a celebration of what your body can do. Not a punishment for what you ate.

Welcome 2018! 

We hope you had a wonderful Christmas and New Years. If it was full of eating and drinking (as it is for a lot of people). This week is a great opportunity to hit the reset button.

  • Nutrition… Increase Water intake. Increase Quality of foods (up the vegetables, decrease processed). Decrease Quantity.  
  • Exercise… at least 150 minutes per week. I.e 30 mins 5 /week. Strength, Cardio and Flexibility.
  • Recovery… Avoid activities that are stimulating 1 hour before going to bed.I.e. phones, computers and TVs.

How do you give yourself the best chance to make the most out of 2018?! When setting your next health and fitness goal. Make sure it is a S.M.A.R.T. goal. SPECIFIC, MEASURABLE, ACHIEVABLE, RELEVANT and it has a TIME promise. Going through that checklist will give the  best chance to setting yourself up to win.

We can’t wait to see you…

Ruben and the Team

 

PERSONAL TRAINING

11 for the price of 10 sessions


In January 2018, purchase a PT 10 pack and receive an extra session at no charge. I.e. $850 for 11 sessions.

 

REMEDIAL MASSAGE


STAYING HYDRATED

As the temperature goes up in Summer water intake MUST go up also. Optimum cardiovascular performance, metabolism and general health require require optimum water intake.

What to aim for per day…. 1 glass of water per 10 kilograms of bodyweight. I.e. if you weigh 70kg that means you drink 10 glasses (approx. 2.5 litres) of water per day.  

Like anything in life, the more you focus on something the better it gets (and the less you focus on something the quicker it deteriorates). Bring a little thought and focus to your water intake over the next couple of months, you’ll be amazed how different you feel.

Gym Hygiene and Etiquette 

The Booking System
Book your classes on our app or directly through our website. It will help you plan your week. It also helps us plan the schedule. Also if you can’t make a class please cancel yourself off it. No matter how late! Its the only way others will know that there is spot available in class.

Towels and Hygiene
Don’t throw in the towel! Use it to wipe your sweat, and keep going. Besides, cleaning up after yourself it’s a great way to burn calories!

Punctuality and courtesy in classes
Upon the commencement of the class spots will be opened to people that may be on the wait list. We kindly request that if on the special occasion you must leave before the class ends, please let the teacher know at the beginning of class and place yourself near the door so you can leave with minimal class disruption.

Mobile Phones
For those of us that require continued contact, flick your phone on silent and be mindful.

Be Kind
We are already (possibly) the friendliest health and fitness facility in the world. Thanks for being so friendly and smiley. It makes everyones life better.

That little extra incentive you’ve been waiting for is here! The sooner you join the more free time you get!

Wishing you all the very best through the festive season and we hope to see you soon!

Ruben.

 

OUR GIFT TO YOU
Join in December and train free until January* 

Joining a gym or starting a new exercise program can often be intimidating or daunting. We are here to make it easy for with with an amazing community feel. Classes are fun and challenging. Personal Trainers are experienced and passionate.

GET IN QUICK!

All I want for Christmas is you. Oooooh
Mariah Carey
Blink and 2017 is gone! But before the silly season begins there is some news to share.

December is one of the most hectic times of year. It’s easy to put ourselves under large amounts of stress, physical (including sleep deprivation), digestive stress with food and alcohol, emotional stress with relationships and families coming together and work related mental stress.

We are in such a fast paced society it’s often nice to have a reminder to stop and smell the roses. That means making a conscious effort of having gratitude. Gratitude for our health, gratitude for the beautiful relationships we have with friends and family. Gratitude for the opportunities (often disguised as obstacles) that we are given everyday.

Before we get carried away with the Christmas season, I’d like to say thank you for all your time energy and support. We’ve had a fun year, lets finish it off with positive energy!

We can’t wait to see you…

Ruben and the Team

SOCIAL

Let’s all get together and let our hair down!

Where: The Henson
When: Sunday 10th December 2017
Time: 3pm

CHRISTMAS HOURS

You’ll find an up to date class timetable on the @RUBEN’S App or at our WEBSITE

SUNDAY 24th DECEMBER        8am – 12pm
MONDAY 25th DECEMBER       CLOSED
TUESDAY 26th DECEMBER      CLOSED
SUDNAY 31st DECEMBER        8am – 12pm
MONDAY 1st JANUARY           CLOSED

USE IT or LOSE IT… Remedial Massage

Most health funds expire all extras benefits on 31st December. If you require a Remedial Massage our expert therapists can help with any pain, or movement dysfunction. Josh and Bronwyn look forward to meeting with you.


LOST PROPERTY

Over the course of the year, we have slowly accumulated towels jumpers, jewellery and water bottles.

If you a have lost/left items here please feel free to see us at the reception counter to see if it has been collected.

All lost property not collected by the 10th December will be donated to charity.

STAYING HYDRATED

As the temperature goes up in Summer water intake MUST go up also. Optimum cardiovascular performance, metabolism and general health require require optimum water intake.

What to aim for per day…. 1 glass of water per kilogram of bodyweight. I.e. if you weigh 70kg that means you drink 10 glasses (approx. 2.5 litres) of water per day.  

Like anything in life, the more you focus on something the better it gets (and the less you focus on something the quicker it deteriorates). Bring a little thought and focus to your water intake over the next couple of months, you’ll be amazed how different you feel.

DEXA SCAN – Amazing turnout in October

Participants received a comprehensive report..

  • Bone Mineral Density
  • Muscle mass in each region of your body (kg)
  • Fat mass in each region of your body (kg)
  • Body fat percentage in each region of your body
  • Estimation of visceral Adipose (fat) tissue
  • Estimation of Resting Metabolic Rate (RMR)
  • Individual scan summary report that contains macronutrient recommendations, ideal weight recommendations, ideal fat loss recommendations.
The DEXA Scan will return in the next 6 months for follow ups.

Gym Hygiene and Etiquette 

The Booking System
Book your classes on our app or directly through our website. It will help you plan your week. It also helps us plan the schedule. Also if you can’t make a class please cancel yourself off it. No matter how late! Its the only way others will know that there is spot available in class.

Towels and Hygiene
Don’t throw in the towel! Use it to wipe your sweat, and keep going. Besides, cleaning up after yourself it’s a great way to burn calories!

Punctuality and courtesy in classes
Upon the commencement of the class spots will be opened to people that may be on the wait list. We kindly request that if on the special occasion you must leave before the class ends, please let the teacher know at the beginning of class and place yourself near the door so you can leave with minimal class disruption.

Mobile Phones
For those of us that require continued contact, flick your phone on silent and be mindful.

Be Kind
We are already (possibly) the friendliest health and fitness facility in the world. Thanks for being so friendly and smiley. It makes everyones life better.

Discipline is the bridge between goals and accomplishment”

Jim Rohn
The energy at the club is electric at the moment. Energy is contagious so lets keep it flowing and we will all reap the benefits.

We can’t wait to see you…

Ruben and the Team

DEXA SCAN – Saturday 28th October 2017

From your scan you will receive:

  • Bone Mineral Density
  • Muscle mass in each region of your body (kg)
  • Fat mass in each region of your body (kg)
  • Body fat percentage in each region of your body
  • Estimation of visceral Adipose (fat) tissue
  • Estimation of Resting Metabolic Rate (RMR)
  • Individual scan summary report that contains macronutrient recommendations, ideal weight recommendations, ideal fat loss recommendations.
The scan is completely non-invasive. and takes under 10 minutes. Cost is Only $90.

NEW CLASSES – Starting Saturday 11th November 2017

  • POUND 4 POUND Boxing Saturdays 7:00am
  • SFX Sundays 8:30am 

Thank You Michael!

We have been privileged to have Michael Roache guide us through Yoga classes for 3 years. Michael is now travelling the country performing in the stage production of the Wizard of Oz. We are devastated to see him go, but absolutely delighted to see him follow his other passion of singing and dancing on stage.

A huge congratulations to Michael on landing this role and a bigger thank you for all the time and dedication to the club and all the members @Ruben’s. We have grown together.

We hope to see you back teaching once you finish touring.

If you already miss Michael like we do. Be sure to purchase tickets to the WIZARD of OZ (in Sydney 30th Dec ’17 till 28th Jan ’18)

Congratulations Sandy and Steve Sandy tied the knot last week.

You might be lucky enough to catch her in a class and congratulate her before she takes off for 2 weeks on her honeymoon.

Sandy and Steve we wish you and your family health and happiness forever.

 

Health and Fitness Join* in September and receive a complimentary pair of wraps and boxing bag mits.

Joining a gym or starting a new exercise program can often be intimidating or daunting. We are here to make it easy for with with an amazing community feel. Classes are fun with just enough challenge. Personal Trainers are experienced and passionate.

*12 month membership


Sports Remedial Massage 

💫 Introducing THE MASSAGE MEMBERSHIP 💫 for $22 per week* you receive your choice of any 1 hour massage EVERY month

☆ Massages not used roll over / stay in credit (not redeemable for cash)

☆ Massages are fully transferrable, treat a loved one instead whenever you please

☆ Health Fund and HICAPS refunds applicable for Remedial Massages**

Remedial Massage is well known for serving athletes and people with active repetitive jobs. However we don’t consider how repetitive and destructive sitting at a desk or behind a steering wheel can be. Extended periods of time (30 minutes or longer) are incredibly detrimental to hips and shoulders. This leads to back pain, neck tension and head aches amongst other injuries.

Remedial Sports Massage systematically treats your source of discomfort and addresses the original source of the pain. For peace of mind our Remedial Massage Therapists are recognised with major Health Insurance Providers for on the spot rebates.

*12 month minimum term membership
** for participating health funds, we are approved by most

We say good bye to Winter and hello to Spring.

Springtime… New beginnings, reseting, cleaning and growth. These cliches are what we fall into naturally at this season change. It is across all of nature that we see this new growth.

Lets embrace new growth together.

Ruben and the Team

 

SQUAT – Strength Workshop
Saturday 23rd September 11am – 1pm

If you could choose one exercise and only one, then SQUAT would be the one. The most fundamental movement pattern, this compound movement is a staple in any program.

Covered in this workshop…

  • Strength Fundamentals
  • Breathing
  • Mindset and Confidence
  • Set Up
  • Movement and Movement Dysfunction
  • Weak Points and Accessory Exercises
  • Overload Techniques

Cost
Members $40
Non-Members $80

 

DEXA SCAN – Saturday 28th October 2017
Bookings Available from 7am – 2pm

The DEXA Scan Mobile Van is back! DEXA is the Gold standard of body composition analysis. Measuring Body Composition has many valuable applications. Below is the list of (accurate) data points that will be gathered from a short 5 minute scan.

 • Muscle mass in each region of your body (kg)

• Fat mass in each region of your body (kg)

• Body fat percentage in each region of your body

• Estimation of Visceral Adipose (fat) tissue

• Bone mineral density

• Estimation of Resting metabolic rate (RMR)

• Individual Scan Summary Report that contains macronutrient recommendations, ideal weight recommendations, ideal fat loss recommendations, to help you achieve your health and weight loss goals and improved total body health.

• Printed PDF of your report to keep

For all members that had a scan 6 months ago here is the perfect follow up to see how you are tracking.

Members Cost: $90
Non-Members Cost: $105

💫 THE MASSAGE MEMBERSHIP 💫

$22 per week* you receive your choice of any 1 hour massage EVERY month

☆ Massages not used roll over / stay in credit (not redeemable for cash)

☆ Massages are fully transferrable, treat a loved one instead whenever you please

☆ Health Fund and HICAPS refunds applicable for Remedial Massages**

*12 month minimum term membership
** for participating health funds, we are approved by most

Boxing Classes 2.0

It is here! Pound 4 Pound 2.0

Brace yourself, for the new boxing classes starting this month. Hanging punch bags means you get a massive workout completely independent of skill and strength. Still take advantage of the contagious energy of the group and high energy music.

Hitting a heavy bag adds a unique element of technique and strength. It will also be very important to have the correct protective equipment. Not only do we promote a cracking workout we also promote longevity.

All participants will need to wear wraps under their gloves for wrist support/protection. A pair of quick wraps cost only $10 and are one of the best investments you’ll make.

We can’t wait to see you.

Loving Life! 

Are you loving what we are doing here @Ruben’s! 

Is it one of the epic bike dance party’s SPIN…

Is it a blistering BOXING…

Is it a strenuous SFX…

Is it the equanimous YOGA…

Is it a customised 1 on 1 PT with Lachie, Tegan or Sandy…

Is it the overall vibe and commitment to balance and lifestyle? 

We’d love to hear what you love and would appreciate your reviews tremendously.
 
Click on the links below for the review site of your choice. 

GOOGLE  |  YELP

Finished 27th August 2017

WHAT AN EPIC TURNOUT!

Congratulations to all participants. At the height of winter we still saw record attendances!

Once again, I feel so privileged to be surrounded by such amazing people. What a spectacular energy, those cold, dark winter mornings are made easier with such a strong group! Well done to all.

Special mentions include…

Most Classes attended… Philippa
Most Facebook Check Ins… Dominique
Most Improved… Marty

Another special mention for very impressive efforts from Kane, Damien and Naomi.

We ended Clean Slate 28 with a special charity Spin Class to raise money for the Children’s Cancer Institute. Dr Orazio Vittorio came out to tell us more about his research project and the prototype that they will build with the money that we have raised. Very soon, surgeons will have the ability to measure copper (a strong marker for cancerous tumour tissue) whilst performing brain surgery. This means that If brain surgery is performed on a child there will be a much higher chance that the surgeon will remove all of the tumour. Currently there is no way of knowing if all the tumour has been removed during the surgery. This is currently a blind balancing act of taking too much brain tissue vs unknowingly leaving part of a dangerous tumour (which can only be detected months later after recovery form the brain surgery).

Everyones time, energy and generosity was greatly appreciated.

As a group we raised $2360. HUGE! Proof that we are islands in the stream and when we ride it together, we can rely rely on each other.

Gym Hygiene and Etiquette 

Towels and Hygiene
Don’t throw in the towel! Use it to wipe your sweat, and keep going. Besides, cleaning up after yourself is a great way to burn calories!

Booking classes and checking-in at Reception
As we grow and add more classes to the timetable its still important to book ahead of schedule as it helps us plan future schedules and manage busy time periods. If you have not booked please understand that bookings take priority.

Punctuality and courtesy in classes
Upon the commencement of the class spots will be opened to people that may be on the wait list. We kindly request that if on the special occasion you must leave before the class ends, please let the teacher know at the beginning of class and place yourself near the door so you can leave with minimal class disruption.

Mobile Phones
For those of us that require continued contact, flick your phone on silent and be mindful.

Be Kind
We are already (possibly) the friendliest health and fitness facility in the world. Thanks for being so friendly and smiley. It makes everyones life better.

137 Victoria Rd, Marrickville NSW 2204. (02) 9569 1469