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.

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!!!!!

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!

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!!!

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!

NOT starting off your day with a Nutritious Breakfast!!!

You would never think  what you eat for breakfast will actually increase the risk of ageing would you?  Eating certain foods containing chemicals such as “Advanced Glycation End  Products” (AGEs) may speed up that ageing process including wrinkling &  pigmentation of the skin. The foods that produce most AGEs are high in sugar or  fat. The more sugar added to a food, the more processed it is which means the  more AGEs it usually produces. Cut out the processed foods & stick to your  raw oats, porridge & LOTS of FRESH FRUITS & VEGETABLES. Another quick  and easy we recommend is a Mona Vie RVL Nutrition Shake as a healthy &  delicious way to start your day!

NOT using your gym membership!!!

Have you been known to  join the gym & only come in when you need to shift that extra weight before  a special event? By doing this you may be missing out on some serious health  benefits. People that participate in regular exercise are not only decreasing  their risk of some cancers & dementia but they are also slowing down their  ageing process.  

Constantly have stress sitting on your  shoulders!!!

The ability to maintain a  Zen-like manner when dealing with stress may help keep you young. Studies have  shown that women with higher stress levels have been known to age QUICKER.
Reduce the stress & negativity in your life by practising relaxation  techniques, having a hot bath or a massage, listening to soothing music, participating  in LOTS of exercise, meditation or just get a away for a holiday or weekend so  you can switch off & relax! Water is also known to be very soothing and  sunlight will give you the energy boost and rejuvenation your body needs.

Having  bigger EYES then your STOMACH!!!

When we were little we  were often told that we were not to leave the dinner table unless we had finished  everything on our plates even if we were full. If you still stick by this rule  it’s time to BREAK this habit!!! Cutting down on your kilojoules by 10-50% has  been known to decrease age-related diseases such as cancer & cardiovascular  disease. So if you’re sitting there contemplating on whether you should finish  that last piece of pie, think twice as this will benefit you in the long run.

Indulging in food & drink that you have heard  is good for you!!!!

There are always people  telling you what is good for you and what isn’t, common indulgences that have  been advertised to help protect your heart are Red Wine & Dark Chocolate.  To some extent YES but by no means is this the answer? Coffee, Red Wine &  Chocolate are okay in portions as a part of your balanced diet but if these are  the only measures you are taking to help reduce the risk of heart disease and  ageing then think again! One of the best ways to decrease your risk of these  diseases is to indulge in plant derived foods such as FRESH vegetables, fruit,  legumes, raw nuts & seeds DAILY. Also if you have to have a alcoholic  beverage (better if you don’t) limit yourself to 1-2 drinks a day & make  sure your are regularly exercising.

Some of these  facts may or may not surprise you, but if you want to stay young, fit &  healthy make YOU the priority!!!

If you would  like more information on how to stay forever young, please contact one of our  fun & friendly professional trainers today.

We completely understand! We also know that diets are not the answer! Whole foods, body-mind wisdom and understanding your needs are! During this delicious live-in retreat you will learn the secrets to easy, permanent weight loss.

Re-create healthier relationships with food, your body and exercise. Be coached on how to keep creating a healthy body-image mindset. Experience two and a half days of  blissful relaxation, cleansing and detoxification in a superb rural location. Maintain a healthy, slim, lean and sexy you!

The details can be found in the attached brochure below. There are only 30 places available, so be quick! Contact us to secure your place! (To all the husbands reading this, buy this as a special gift for your wife, to nurture her so she can continue looking after you!!)

Where: Tranquil Park Mountain Resort, Maleny

When:   Fri 4th – Sun 6th Nov, 2011.

Investment: $990 ($110 deposit to secure your booking)

Download your retreat information flyer!

At Fitness Matters it is our intention to create a Happy and Healthy World because we care! Really!! At Fitness Matters we pride ourselves on good old fashioned customer service and we are measured by your results!!

Have you been to a gym before and failed? Did you feel like just a number? No-one really cared about you? That is where Fitness Matters is different. We want to know everything about you, what your goals are and why so we can help you succeed!

Statistics show that of all people who exercise, only 25% get results. Of those 25% getting results, 95% have a personal trainer! At Fitness Matters we believe there are 3 key ingredients to achieve results. Exercise, great nutrition and mindset. By having a personal trainer even if you know what you are doing, you have someone to hold you accountable so you do what you commit to and achieve the results you want much faster than attempting to do it on your own.

At Fitness Matters you can get started with a “New Member Experience”. This is a one month membership where you have your own personal trainer for a month and a results guarantee! (conditions apply). If you don’t achieve results in your first month on this membership, Fitness Matters will give you a 12 month membership FREE!

With the Results Guarantee in place it just proves Fitness Matters really does put your fitness first! Fitness Matters have 4 key branding characteristics:-

1. Caring
2. Customer Service Excellence
3. Results
4. Fun & Laughter

Fitness Matters is currently expanding and plan to open 6 new clubs by end of financial year. So if you are a positive, passionate professional who loves helping people and would like to live a fun, fit and healthy lifestyle and be your own boss then the Fitness Matters Franchise Selection Team would love to hear from you!

Submit your Fitness Matters Franchise Enquiry today!

1. Determine WHY you want to go into business. What are your motivators? What do you want the franchise business to provide for you? Are you looking for a lifestyle change? Are you looking for an investment that will provide you a passive income, or are you looking for a self employment opportunity so you can work for yourself? How much do you want to earn and by when?
2. The next thing to think about is “What are you passionate about?” What do you love doing? If you do something you love, then you never have to work another day in your life again! How will the franchise business affect your family and social life? Do you want to work mornings / nights / weekends, etc?
3. Once you have answers to all the above questions, then write your wish list of what you are looking for in a franchise opportunity. Also have a think about your own strengths and weaknesses and what amount of capital you have available to invest.
4. Now you are prepared and can start researching possible franchising opportunities. Make sure you ask lots of questions to see if the franchise group you are considering is a match to your wish list! Make sure you find out what core values are important to the franchise group and ask about their point of difference, their intention, vision and mission to check they are aligned with you!
5. Once you have a short list, the next thing to do is your due diligence! What training, systems and support does the franchise group offer? How much are their fees? Ask to read the franchise agreement and disclosure document (and make sure YOU read it!!). Speak to existing franchisees in the group and ask them questions. What do they love about the system and what are their greatest frustrations? Also ask for a list of “ex” franchisees who are no longer in the system and ask them what the franchisor is like to deal with and why they have exited the system!
6. Take your time. Most franchise agreements are for a 5 + 5 year term, so this is a long term commitment and you want to make sure that you are making the right decision!
7. Make sure you have sufficient finances available! With Murphy’s Law things will always take longer and cost more than you budgeted for and the biggest mistake you can make is to start a business under-funded. If you don’t have sufficient capital to start with and you have to borrow a significant amount of funds, this will place the business under severe financial pressure from Day 1. Ensure you get financial advise to ensure you are in a solid position before you commit!
8. Finally, ensure you get advise from an accountant, lawyer and business advisor, all who are experts in franchising!

There are so many franchise opportunities available in Australia and this is a great way to get started in business, especially if you do not have any business experience or are looking at a new industry you have not worked in previously.

The Fitness Matters Franchise opportunity is built on a solid foundation of initial training, extensive systems and support to ensure you succeed! If you are seeking a lifestyle change where you can be your own boss and life a fun, fit and healthy life whilst making a difference to others, then the Fitness Matters Franchise Selection Team would love to hear from you!

Get more information about your Fitness Matters Franchise Opportunity today!

While everyone over the age of 5 knows that your car won’t run without the right fuel, nearly everyone expects their body to run on less than perfect nutrition.  While we would consider it ridiculous to fill up our car on water, we think nothing of filling up our body with additives, preservatives and synthetic foods.

The human body is made up of 80% water, but how many of us drink enough fresh clean water every day to keep our bodies hydrated and satisfied? When your body is thirsty it sends the same message to your brain as when it is hungry;  the majority of people get the message and eat instead of giving their body what it  is really pleading for, a big long drink of water.

There is no “one size fits all” nutrition plan, but there are definitely guidelines to follow for healthy nutrition which will enhance your fitness regime or weight loss plan. Different types of exercise programs require different types of nutrition, a marathon runner is going to need an entirely different nutrition plan to a body builder.  But someone wanting to lose fat and gain muscle may need a very similar nutrition plan as someone who has trouble gaining weight.

The basic, black and white, no frills weight loss answer is that you must consume less calories than you use each day. But where that calorie comes from can also makes a huge difference to your success and health.  Trying to find an optimum eating plan by only counting calories would be like swimming laps to get ready for a marathon, yes you would get fit, yes your aerobic ability would be fabulous, but until you ran you would never know if you could?  If you were to only use calories as a standard between healthy food and fast/junk food, what do you think is better nutritional value:  One single serve chocolate bar has the same calories as FIVE apples. That’s only comparing calories not the minerals, vitamins, fat content, or fibre.

The human body requires a wide variety of minerals, vitamins and other essential nutrients to perform at its peak. We are designed to eat fresh fruit and vegetables to supply us with carbohydrates, fibre, minerals and vitamins, meat supplies essential amino acids, natural fats from meats, nuts, and dairy products are a must in our diet; some vitamins can only be absorbed in the body when fat is present. Fat is not evil and it has recently been shown that there is a clear correlation between the increase in obesity and heart disease and the start of the “Low Fat” revolution.

Choosing the foods that power your body is one of the most important choices we make everyday and yet most people will happily take the easy or, in most cases closest, option rather than considering what they are putting into their bodies. Again; we will not think twice about driving an extra 10kms to get the right fuel for our car but we will accept fast and over processed “plastic” food for ourselves rather than take the time to prepare the best fuel for our own bodies. Which really is the most important thing in our lives, our health or our car?