Blog

Golf Specific Exercises

27 December 2011

If you want to take your golf to the next level then if you are not already doing golf specific exercises maybe you should think about it. Whether you are in A grade and want to get to scratch or you just want to be able to play 18 holes without niggles of joint or back pain golf specific strength training can help you.

A stronger body plays better golf you could significantly increase your driving distance and accuracy, reduce injuries, reduce any pain you have, increase endurance and best of all reduce your handicap. It is beneficial for all ages and fitness levels to start a strength training program.

In strengthening your joints and muscles you use in golf you can improve your swing and develop endurance to last 18 holes and do so everyday if you wanted too.

Resistance training will not cause a loss of flexibility as long as you use full range of motion resistance training and this will actually improve your flexibility. Resistance training can have a positive effect on your swing because it helps what is known as kinaesthetic awareness, which is the ability to detect body position, weight and movement of the muscles, tendons and joints.

You don’t need a lot of time to get started on a strength training program and if you are serious about improving your golf you can’t afford not to start now. Away from the golf course the best things you can do to improve your golf are golf specific strength training also flexibility work and core strength are also important. It can be a small investment of time for much improvement in your golf and handicap.

I will leave you with a couple of exercises to help strengthen your back the first is a “Lying Superman” and to do this you lie face down on the floor with your toes pointed and your arms stretched out in front of you and then slowly lift your legs, arms and chest off the ground as high as you can, hold this position for a few seconds and then come back down and repeat 10- 15 times. As you get stronger you will be able to hold it up for longer and also do more repetitions.

The other is a “Brace” also called a “Plank” for this one you lie face down again, raise your chest off the ground and position your elbows directly underneath your shoulders and then you lift your body of the floor so you now have your toes and your elbows supporting your body which should be in a straight line or like a Plank between your shoulder and your toes, focus on pulling your belly button to your spine and breath nice and deep. The idea of this one is to hold it as long as possible and by timing it you can see your improvement each week as you get stronger. If you find this version is too difficult to start with you can do the same position but instead of being on your toes come down to your knees and then progress to your toes when you feel strong enough.

A good time to aim for would be to be able to do a brace for 3 minutes, if you increase your time by a few seconds each week you will be there before you know it.

In starting any exercise program, if you haven’t exercised for a while or have any health/medical concerns/injuries seek advice from your health professional first.

Drinking Water!

20 December 2011

We all know ‘Drinking Water’ is good for us, but exactly how does water benefit our bodies??

To really appreciate the benefits of drinking water, it is important to understand why drinking water is vital to our bodies and our health, below are some of the roles on how water helps our bodies function properly.

Water assists our bodies with weight loss
Water helps to regulate the bodies temperature
Water protects and moisturises our joints
Water helps to detoxifies our body
Water helps to transport nutrients and oxygen into our cells
Water moisturises the air in our lungs
Water helps with our metabolism
Water protects our organs and helps to absorb nutrients better
Our blood consist of 83% water
Bones consist of 22% water
And our brain consist of 90% water

So as you can see our bodies are anywhere from 55% to 78% water depending on our body size, so if the body doesn’t get enough water the body and brain doesn’t function properly.

So the next time you feel fatigued and or have a headache this may be signs of being dehydrated.

Other signs of being dehydrated are –

Dark Urine (Yellow or Orange in colour) – Urine is generally pale yellow to clear when well hydrated. A dark colour or a strong smell indicates you need to drink more water
Dry Skin – Skin is the largest body organ and requires plenty of water to remain subtle and well hydrated
Thirst – This is the most obvious sign of dehydration
Hunger – Many people often mistake being hungry for the indication to eat more, but in actual fact, they may only be dehydrated. So before you have something to eat, grab a glass of water
Fatigue – A glass of water is a great energy boost

Here are some of the benefits of drinking water daily –

The More You Drink, The More You Shrink – Drinking water is a great way to help with your weight loss because it helps to flush out our fat breakdown. Water also helps to reduce hunger, so it’s a great appetite suppressant. Also water has zero calories!!!
Natural Remedy – Although there can be many reasons that can contribute to a headache, dehydration is the most common cause. So drinking water can be a great cure for headaches
Better Exercise – Drinking plenty of water helps regulate your body temperature, so for our bodies this means we will feel more energetic when exercising. Water also helps to fuel our muscles
Better Brain Function – The brain is mostly made up of water, so drinking water helps you to think better, be more alert and be more focused
Less Cramps and Sprains – Being probably hydrated helps keep your joints and muscles hydrated, meaning you are less likely to get cramps and sprains
Relives Fatigue – Water helps to flush toxins and waste products from our bodies. If the body lacks water, our organs have to work harder meaning not only do we feel fatigued but so do our organs
Fights Illnesses – Drinking water can improve the immune system which helps fight against colds & flus

So as you can see drinking water has many benefits to having a happy & healthy body, mind & soul

HAPPY DRINKING!!!!!

Nutrition Matters!

13 December 2011

Over the years we have seen so many of our members work so hard and not achieve results. This really saddens us as generally people will get started, train really hard, and then if they don’t see results, will lose motivation and stop. Then put on more weight and the downward spiral continues. One of the main reasons why people don’t lose weight is because they are not eating the right foods, right amounts of foods or right food combinations for their body. To complication things further, everyone is different, so what works for one person will not work for someone else.

Lets face it, at one point of time almost EVERYONE has been on some kind of “diet” or new fad health kick. Have you had enough of going from one diet and then yo-yoing to the next with no long-term results? Or perhaps you are fed up with trying each new fitness fad as it comes out only to feel like you have been ripped off by false promises! I’m sure you would love a sensible, healthy eating program that works into your lifestyle (and your family) that will help you achieve and maintain your ideal body weight?

Based on feedback from our members and team of professional Personal Trainers, Fitness Matters has now launched Nutrition Matters! Nutrition Matters uses the latest, scientifically proven research to give you the quickest, safest and healthiest way of reaching and maintaining your ideal weight. You will also have your very own Nutrition Matters Professional to support you along your health & fitness journey.

At Fitness Matters it is our intention to create a happy & healthy world because we care. In reality for anyone to achieve this, you ideally need 4 key components.

1: The right mindset,

2: Exercise

3: Great Nutrition!!

4: Accountability to keep you on track with the first 3!!

To support you with this, Fitness Matters have decided to implement the missing piece to the health & wellness puzzle – “Nutrition Matters!!”

This program is backed by an online planning and tracking tool called “Nutrition Complete.” It allows you to access your own log in to record and track your progress, plan your meals for the week, (including the entire family) and also print your own shopping list!

This tool will not only assist you with weight management but it will also SAVE you TIME and MONEY too!!

Time Management:

Planning your weeks’ worth of meals can be very time consuming… well not anymore with Nutrition Matters!!! Being able to plan your week’s worth of meals with the click of a button!!! Once your weeks worth of meals has been done instead of having to write out a separate shopping list, the Nutrition Matters program will actually create a shopping list for you based on the meals you have selected!! The shopping list is very flexible allowing you to add things like nappies or delete or edit products that you want more or less of. In addition to this, when you are planning your meals, you can even nominate how much time you will have for each individual meal preparation. So for example if Monday to Friday you need a breakfast meal in 5 minutes, the system will create that for you. Or on a Sunday, if you have 1 hour to create breakfast, it will give you different options. This tool will certainly give you time back that you can use to spend with your family and doing things you love!!

Accountability/ Support:

By being accountable to someone, you have a much greater success rate than trying to do it all on your own. Having Nutrition Matters as a tool is going to not only make life easier with inputting information but it is going to help when we get those cravings for chocolate etc. A lot of issues with eating come down to emotional challenges, so your Nutrition Matters guru will be able to discuss the challenges you might be having to keep you on track. Also the thought of knowing that you will have to input how many treats you have had and look at the calories you have taken in should turn most people off. PLUS, the Nutrition Matters program will show you how much fat and how many calories are in each snack, AND how much exercise you will need to do to burn it back off!! Having your own Nutrition Matters guru & the team at Fitness Matters to support you & hold you accountable, you’re not doing this on your own which will have you achieving results much sooner!

Education / Variety / Flexibility:

This system offers you unlimited meal combinations; recipes and guidelines, so if in doubt, the program will let you know how much fat, how many calories and you can even dial in how much preparation time you have available! It can also generate alternatives for special dietary needs and preferences. So if you are a vegetarian or don’t want to consume gluten, etc, we just set this in the dietary preferences to ensure the program suits your individual needs and likes.

Motivation / Scoreboard:

A great way to stay motivated is to be able to watch your results. The program has your very own dashboard so you can see your results and stay on track. Statistics show that the more increments of measure, the greater the chance of success. Not only this, but your Nutrition Matters support person will be able to log in and keep track of where you are at! You will also have a monthly face-to-face consultation to keep you on track and if you need additional support, upgrade packages are available. When you can watch your results you will gain even more motivation to live a happy & healthy life!

You are what you eat!! So…. Are you fresh, crispy and healthy, or are you a doughnut?? Our fun & caring team would love to assist you achieve your health & fitness goals and have you live a life you absolutely love! Do yourself a favour and contact your club today to get your Nutrition journey started or back on track!

We would also like to congratulate the Team at Fitness Matters Beerwah for being the first club to bring on board their first two Nutrition Matters Clients. Well Done Team!

Top Franchises In Australia

17 November 2011

With so many franchise opportunities in Australia, how do you know which one is best for you??? One thing for sure, it does not come down to price, number of established outlets or length of time in existence. Read on to find out what determines top franchises in Australia.

Kylie Courtie, Founder and Director of Fitness Matters recently attended the Franchising Council of Australia’s State Conference in Brisbane and learned that research recently conducted across the entire franchise sector by Griffith University showed that the top performing franchises in Australia were the ones with the highest levels of reporting and support. By reporting, most franchise groups are great at having their franchisees report sales figures, as that is mostly how franchise fees are calculated. Not so many however asked about profitability.

The research showed that franchise groups that had franchisees report both sales statistics and Profit and Loss financial reports for regular review outperformed others in revenue, profitability and at the end of the franchise term, retention!

So if you are considering a franchise opportunity, ask your Franchisor what systems are in place for regular reporting of sales figures and financials including profitability and what support the franchise group offers to ensure you are on track and winning at your game!

In business, everything comes back to the numbers. What are the key numbers / drivers in your business? For example, number of enquiries, number of appointments, number of sales (or at Fitness Matters, we say “number of new friends”), conversion rates, number of referrals, revenue, gross profit, net profit, etc.

At Fitness Matters, we offer an extensive reporting system where all the key drivers are recorded day to day which are then captured into a monthly stats report which is sent through to the Support team weekly and then at month end. This is checked by the support team on a weekly basis with feedback given weekly to ensure that each of our franchisees are on track and if not, what action they can take to get back on track. In addition, you will have a monthly support visit in your club where your Support Manager will run through your numbers and provide you with any coaching or training you need. Fitness Matters are focused on ensuring our franchisees achieve results, just like our franchisees and their team are focused on ensuring each of our members achieve results.

It is one thing to report sales figures and key drivers, but it is also essential to keep a close eye on your profitability by closely looking at both your Profit and Loss Report and Balance Sheet. As a minimum you should be looking at these reports monthly, however our company accountant Robert Steinhardt would be very proud of us suggesting that you ideally should be looking at both reports on a weekly basis!

The top franchises in Australia asked their franchisees to report their profit and loss figures on a weekly or monthly basis. The poor performing groups asked for these reports annually to tick a box and place in a file without being opened. If you want to increase your performance, then increase the increments of measure!

It’s not just the reporting you need to know about….

It’s one thing to request this information from franchisees, but what coaching and support is then offered? What is done with the information provided? It is also essential that franchisees understand their key numbers and know what to look for AND the franchisor support team should also be monitoring this information on a weekly basis to provide coaching and feedback to the franchisee. Otherwise what is the point of taking the time to send in the information?

Whether you are part of a franchise group or own your own independent business, you need to closely monitor all your key numbers otherwise how do you know if you are winning or not?? The best part of joining a franchise group rather than being in business on your own is that you have the systems and support to help you succeed. Whilst you are in business for yourself, you are not on your own as you always have support and help is just a phone call away!

The FCA has also launched a new initiative called the “Franchise Success Club” which is a recognition program for top performing franchisees who have achieved great results, or been a contribution to their community. It is expected that top franchises in Australia will support this program and nominate their franchisees where applicable.

If you are interested in finding out more about the Fitness Matters Franchise Opportunity we would love to chat with you!

Submit your Fitness Matters Franchise Enquiry today and we will call you very soon.

In the mean time, have a fun, fit and fabulous day!!!

Franchise Opportunities Brisbane

11 November 2011

With so many franchise opportunities available in Brisbane, how will you know what franchise opportunity is best for you? Why would you consider a Fitness Matters Franchise?

Fitness Matters are very clear on their point of difference – caring customer service and results! There are plenty of fitness franchises out there focused just on a financial return. Where their members are treated like a number and if they don’t come in, even better!

It also concerns us at Fitness Matters with the amount of 24/7 clubs that are popping up everywhere. Most people are NOT motivated to train on their own and need a high level of service and support to achieve results. In these models, there is no focus on customer service or results.

In a business survey conducted annually in the USA, 68% of people reported that the number 1 reason why they stop doing business with a particular company is because they felt there was no “care” or customer service. That the employees felt “indifferent” toward them whether they did business with them or not. So in fact, that is almost 7 in every 10 customers that business’s LOSE because of a lack of care and customer service!

So if you are considering a franchise opportunity in Brisbane, ask your Franchisor what systems are in place for customer service to attract and retain your clients. We then suggest that you mystery shop franchisees within the group to ensure they practice what they preach. Remember that other franchises will be a reflection on you if you choose to join the group.

At Fitness Matters part of the selection process is that you mystery shop other clubs so you get a feel for the model and see for yourself how the systems work to provide exception customer service in a caring and results focused environment.

The other important question to ask is what support & training will you receive as a franchisee? Most franchise systems will give you the technical training on how to work in the business, but lack the training and systems for coaching you to be a business owner to work on the business. Fitness Matters offer an extensive initial training program and ongoing support to make sure you win at your game and live a life you love!

Fitness Matters are expanding in the Brisbane area. Currently we are seeking franchisees for the following territories:-

Oxley;
Bribie Island;
Jimboomba;
Oxenford / Coomera;
Nambour.

So if you are a caring, passionate, customer service dynamo who loves helping people achieve results and would like to live a fun, fit and healthy lifestyle where you can be your own boss then the Fitness Matters Franchise Selection Team would love to hear from you! If you are interested in a different territory to those listed above, then let us know and we will conduct a territory analysis on the area of your choice to see if it is a match for our requirements.

Submit your Fitness Matters Franchise Enquiry today!