The heat and humidity has hit with fury in November! We get to enjoy more daylight, more heat, more energy more fun! With that we’ve got to listen more intently to our bodies as we will dehydrate quicker and be distracted by the busy holiday season and lifestyle of late nights, food and drinks. If you listen to your body when it whispers you won’t have to hear it scream. Be aware to increase water intake, aim for quality sleep and eat whole foods. This will ensure maximum energy levels, bounce back and real human interactions.

Before we get too 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, let’s finish it off with positive energy!

We can’t wait to see you…

Ruben and the Team

 

CLUB SOCIAL

Let’s all get together and let our hair down! There is such an amazing group of people that attend @Ruben’s. Very dedicated, very passionate, very energetic and very driven!

This is our end of year get together and is a great way for you to socialise with the people you share your fitness club with.

Where: The Henson
When: Sunday 9th December 2018
Time: 3pm

BEAUTIFUL GIFT IDEAS
Health is Wealth and what better way to show someone you love them by giving them the experience of Personal Training or Remedial Massage.

Personal Training
&
Remedial Massage

Contact info@atrubens.com.au or see reception for more arrange your voucher today.

Fitness Accessories

Enquire at reception for more details on Spin Shoes and Boxing gloves.
Get your order in early to ensure we get your right size before Christmas.

CHRISTMAS HOURS

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

MONDAY 24th DECEMBER         8am – 12pm

TUESDAY 25th DECEMBER        CLOSED

WEDNESDAY 26th DECEMBER   CLOSED

MONDAY 31st DECEMBER         8am – 12pm

SUNDAY 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 Yukari look forward to meeting with you.


BOXING with BASIL
Wednesdays 6pm and 7pm

Basil’s PAD HIIT SESSION have been sellouts and continue to be very popular. There is only a handful of sessions left this year, so book in and pay early to get in for a Pad HIIT with Basil.

If you are looking for some new skills with some serious pepper then one of these sessions is sure to hit the spot!

You can expect:

  • 60 minutes session
  • 1 on 1 Pad work with Basil Boxing Pro
  • HIIT style circuit
  • Class max 4 people
  • $50 per person

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 7 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.

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.

Welcome Sunshine and Rain!

It’s amazing how a little more sunshine in the morning and evenings can change our the mood and energy day to day. If you have been making it to the gym throughout cold dark winter days then this is now a breeze! If you dropped off a little during the cold and dark then NOW is the best time to get back on the wagon. 

One thing that we @Ruben’s are constantly working on, is creating a long lasting positive habit around exercise. For the next 6 months we have the best opportunity to build momentum and healthy habits and they should carry us through the next winter.

Winter can be a metaphor for change/turmoil in our lives as well. The habit of healthy exercise patterns means that your body/mind can stay healthy during trauma, illness, stress, heartache…

One of the greatest challenges is keeping your health as a high priority. AND if you lose sight for a while, don’t beat yourself up, just get back into it!

The flowers don’t grow without the rain…

We can’t wait to see you…

Ruben and the Team

 

PAD HIIT Session with Basil
Small Group PT 
 
Boxing pad session with Basil professional boxing coach.
Basil carries decades of experience working with amateur and professional boxers alike. This is a 60 minutes actioned packed training session seeing an amazing workout with all the technical coaching and fun of boxing. 

EVERY WEDNESDAY 6pm (from 10th October)
$50 per person, 4 person max
Bookings Essential

 

STAY ON TRACK with PERSONAL TRAINING

REVAMP in OCTOBER

3 x 45 minute sessions for only $249

 

SHARE THE LOVE @RUBEN’S

The Best Compliment We Can Receive is a Referral
That’s why when you share the love in October and November we share it back with you! When you refer and friend or family member and they join the club we’d like to say thank you.

1 Referral : 2 weeks FREE (Total Value $68)*

2 Referrals : 2 weeks FREE + 60 minute massage (Total Value $168)*
3 Referrals : 2 weeks FREE + 60 minute massage + $50 gift voucher @Roastville Coffee (Total Value $218)*

 

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.

Start where you are. Use what you have. Do what you can.
Arthur Ashe

 

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 9 months ago here is the perfect follow up to see how you are tracking.

Saturday 18th August, Bookings from 7am – 2pm
Scan Cost $77

An opportunity to get together…

 

SUNDAY 29th JULY 2018
3:30PM

@ The Henson, Marrickville

At the core of any happy community there is a shared hardship and shared goals towards greater good.

Whether you have participated in the Clean Slate journey or you are looking for an opportunity to get together with fellow gym members. @Ruben’s we are lucky to have a uniquely exciting energy. As a celebration of the ultimate team effort all members @Ruben’s are invited to The Henson for a social gathering.

With gratitude,

Ruben and the Team.

Stretch Workshop

02/06/2018
STRETCH AND RELEASE WORKSHOP

SATURDAY 16TH JUNE 2018 – 11:30AM

What are the most important stretches?
What is fascia and how do you release it
What is the best way to use a foam roller?

Learn how to stretch and release across the body to remove and reduce tightness, pain and injury.
Cost $50 and includes a Foam Roller and Massage Ball to take home.

Winter is Coming!

As the days grow shorter and cooler. Now is the time to consolidate habits, that will get you through the coldest and darkest mornings/evenings. We all know that once you’re at the gym you feel good and achieve a great workout. The challenge is getting your shoes on, getting out of the house and getting in the front door of the gym.

Taking awareness to your own self talk, will help. You might hear yourself “telling a story” as to why you didn’t make it to the gym… (Ran out of time, no energy, too cold, too tired, too bored, too old… ). I like to refer to these as mental softeners. A way to make yourself feel ok for not following through. It’s simply a way to rationalise why we didn’t do something that we said we would do/something that we wanted to do. These stories come out whenever the going gets tough. And the reality is, you can 100% count on the going to get tough!
If you have been consistent throughout the last 6 months, as soon as your motivation gets low you will fall back onto the underlying habit that you have built. Of course if you have not been consistent with your exercise/nutrition habits, this can work against you!!! You will simply fall back onto your underlying habit that you have built…Whatever that may be (hopefully not too destructive).

We can’t wait to see you…

Ruben and the Team

 

Boxing Workshop
Saturday 2nd June 2pm

Correct Punching Technique
Stance and Footwork
Speed, Agility and Power
Combinations
Building up to a Power Punch

Expert Coaching run by Basil from Inner City and Central Coast Boxing and Fitness
Decades of professional Boxing Experience
Spots are limited.  Gloves and wraps required.

Cost: $40

Stretch and Release
Saturday 16th May 11:30am

What are the most important stretches?
What is fascia and how do you release it?
What is the best way to use the foam roller?


Shoulders, Spine and Hips…

Learn how to stretch and release across the body to remove and reduce tightness, pain and injury.

Cost $50
Foam Roller and Massage Ball included.

FITNESS @RUBENS HOODIE

Cost: $70

Size Chart:
Small (Sandy & Nadya)
Medium (Ruben &Tegan)
Large (James)
Extra Large (Lachie)

 

SET YOURSELF UP TO WIN IN WINTER
WITH PERSONAL TRAINING
12 for the price of 10 sessions


Purchase a Personal Training Package to get you through winter and receive 12 session for the price of 10 ($820). Offer expires 31st May 2018.
Purchase at club reception

 

Welcome to the Team

 

A special welcome to our new team members. Nadya and James are part of the fitness team. Yukari joins the remedial massage team.
With passion and expertise Nadya, James and Yukari look forward to seeing you at the club.

 

GET EXCITED, IT’S BACK!

Your chance to EARN an “@RUBEN’S” Shirt is coming in JULY 2018.

 

QUEENS BIRTHDAY LONG WEEKEND
MONDAY 11th JUNE 2018

OPENING HOURS  8am – 12pm
SPIN 8:30am
SFX 8:30m
YOGA 9:30am

 

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

At Ruben’s exciting new APP is now available. All members have the opportunity to book classes ahead of time via a new app. Available on iPhone and Android. APPLE STORE DOWNLOAD or GOOGLE PLAY STORE DOWNLOAD Read instructors biographies, and stay up to date with the latest news and events at the club!

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