September Newsletter 201707/09/2017
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
- Mindset and Confidence
- Set Up
- Movement and Movement Dysfunction
- Weak Points and Accessory Exercises
- Overload Techniques
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.
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.
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.
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.