Start where you are. Use what you have. Do what you can.
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.
SUNDAY 29th JULY 2018
@ 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.
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
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.
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.
Foam Roller and Massage Ball included.
FITNESS @RUBENS HOODIE
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
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.
For those of us that require continued contact, flick your phone on silent and be mindful.
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.