Posts Tagged ‘9 Week Winter Challenge’

Why Group Exercise Works

May 28, 2013


1. Be Social

Social support allows you to have fun while working out, which can be tedious at times. In addition to bonding with your peers, you may even meet someone in a group class and make a new friend—they even have some of the same interests and lifestyle goals as you, right? Plus, your workout won’t seem too bad when you have happily chatted your way through the time that it took you to do that killer plank.


2. Get Stronger and Go Longer

Group exercise challenges you to work your muscles harder and increase your endurance beyond your perceived limitations. Which everyone is watching, it is more likely that you will show off (it’s human nature after all) by lifting heavier weights, putting more effort into your rows on the machine and running on the treadmill for a longer period of time. In fact, a study using rowers actually showed that those working out in a group had increased grip strength during practice than those rowers who worked out alone.


3. Burn More Calories

When working out with a small group there is no place to hide and I doubt you want to look like the runt of the litter. That is why people push harder when exercising with others, translating that determination into increased calorie burn. One study from the Archives of Internal Medicine journal shows that overweight participants working out with a partner lost more than 5% of their body weight if their partners also lost 5%.  In other words, exercising with a partner makes you work hard not to be the littlest piggy of the bunch.


4. Feel Happier

Ah, the psychological and physiological benefits of exercise feel nice. That’s probably because the two types of benefits are related due to specific neurologic chemicals known to induce happiness: endorphins.  Endorphins (produced during socialization, exercise, sex, eating hot foods, meditation and other triggering events) interact with receptors found in your brain to block pain and create a euphoric feeling. This is why marathon runners express feeling a “runner’s high” at the end of their race. Also, remember Legally Blonde anyone? Well said, Elle Woods.


5. Motivate Each Other

Research shows that within the first six months of starting an exercise program, 50% of those participants will drop out. Woah, that sure is a waste of time and money for something you are not willing to commit to—that is, if you do not have a friend to keep you accountable. The Journal of American Academy of Physician Assistants recommends group or partner exercise specifically because people are more likely to “stay on track.” Additionally, seeing what someone like you can accomplish will inspire you to reach for the same fitness goals. Plus, the constant positive feedback doesn’t hurt either!


THE BOTTOM LINE: Let your best friend or new workout group inspire you to feel happier, healthier and more supported when striving to succeed in your most difficult goals!




Information sourced from:
Posted on Posted on 02/26/2013


Stay Motivated this Winter

May 21, 2013


Find it hard to keep up the workouts in the colder months? Why not join Coffs Coast Health Club’s “9 Week Winter Challenge”  to stay motivated, supported & to keep on track.

Did you know?

Boredom quashes motivation. A US study found people who vary their workouts are more than twice as likely to stick with an exercise program.

It’s getting colder and we are losing the light, which doesn’t help the motivation levels for training over winter, right? But if you’re tempted to hit the snooze button in the morning, remember this – staying motivated this winter requires a change to only one thing: your mindset. Sure, the conditions encourage eating more and doing less, but the bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects your actions will have on your life. Connect with these two forces and you will always be inspired.

Train for an event

There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. The end of winter brings with it a few classic events, such as the body+soul Bridge Run in Sydney. Winter is the perfect time for running training, too, because it’s not too hot.

Set a goal

Not really into running? No problem! Set another goal, such as a few kilos’ weight loss or a five per cent reduction in body fat. Stick a photo of that bikini you want to buy on the fridge. When you see that swimwear, knowing each day that passes brings you closer to hitting the beach this summer, you are going to be keen to close that fridge door and grab the skipping rope instead. There’s nothing like a picture to motivate you. It might not be a bikini; it might be a photo of you in terrific shape or a great outfit you want to wear. Whatever image works for you, stick it up where you’ll see it every day.

Focus on the benefits

The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside. That’s why you need to remind yourself of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.

Get a trainer

Personal trainers are the masters of motivation and winter can be a great time to invest in one. Can’t afford a personal trainer? Join a group class and get motivated for a fraction of the price.

Embrace the weather

Instead of avoiding the cold, embrace it. The famously disciplined Shaolin monks train in any conditions because it builds character. You don’t have to go to the Himalayan mountains, but getting outside for some fresh air and open space will be good for your mind as well as your body. If it rains? You toughen up!

Reward yourself

When you reach your goal, reward yourself. Not with a big cake, but with something special like a new outfit for your new body. There’s nothing like working towards a goal, achieving it, then splashing out to say: “Well done me”.

Article first appeared in Body & Soul,18065