NEW CLASSES

12/03/2018

NEW FITNESS CLASSES @RUBEN’S

MONDAY
9:30am SFX

TUESDAY
5:45am SFX

6:00am SFX (moved to 5:45am)

6:35am Pound 4 Pound

12:30pm Pound 4 Pound Express (30 min)

THURSDAY
12:30pm Pound 4 Pound Express (30 min)

FRIDAY
9:30am Pound 4 Pound

We can’t wait to see you…

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

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