FLY INTO 2021

Yes, it’s been harder to train alone and while at home! I found it difficult to get started, stay committed, and find motivation or people to train with.

Even as a fitness coach, I’ve gone through resetting dilemmas and being motivated to hit my health and fitness goals for The year. Especially when I’ve had to start trading myself and Clients from home. As we look outside the box and incorporate every day life and fitness as a whole. I would love to share our top five at home work out tips! And a plan of attack for 2021 that myself and the team of expert coaches have found can get anyone motivated during this Covid roller-coaster ride.

Our TOP TIPS to WORKOUT from HOME

  1. ACCOUNTABILITY

Without someone or a group to keep you accountable, training in 2021 can be difficult to stay consistent. I know personally, I hate to not show up if you know people are waiting for you. Therefore, this week, it’s time to ask your partner, contact a friend or family member and see if they will start training with you so you can check in on each other. We run zoom or FaceTime workouts that either shows the people training or have regular chickens at the end of the two rounds, throughout the session where you can see everyone going hard and assists you and going hard in the workout as well.

  • HOME WORKOUT EQUIPMENT

Having equipment at home is key to keeping your workouts fun and consistent no matter what’s going on around you.

Below I have included a list of my favourite at home exercise equipment to keep things more interesting.

  • Ropes used for battle ropes or stretching,
  • Bungee cords – for resistance bands,
  • A wood ply box or large step – for box jumps,
  • Make a sandbag or slam ball,
  • A ladder on the ground using tape.

Multipurpose equipment that I love using:

  • Total Gym Home user model or Total Gym Encompass for the ultimate home workout.’
  • Total Gym Row Trainer
  • Total Gym Core Trainer

Purchasing new workout clothes can also be motivating for the New Year I like to encourage my clients to get a new pair of running shoes that they look forward to putting on in the morning!

  • TRAIN IN THE MORNING

I highly recommend training in the mornings to avoid getting unmotivated or busy later in the day and find an excuse not to train. Exercise doesn’t just make you feel good about your body, but your mindset as well plus will set up your day with a healthy morning routine which is key.

Training in the morning insures that you get the workout done that day and starts your day off right, both physically and mentally. When you exercise, your body releases chemicals such as dopamine and endorphins in your brain that make you feel happy. Not only is your brain dumping out feel good chemicals, but exercise also helps your brain get rid of chemicals that make you feel stressed and anxious.

When I find my clients having difficulty getting out of bed in the morning I remind them of their way, and why they got started in the first place. I’ll have them grab their belly fat of their goal is weight loss for example and then have them use the Mel Robbins five second rule and countdown from five in the head and once I get to zero to spring up out of bed as hard as it seems on some days using these tools will assist you in taking action.

  • TRACK WEEKLY RESULTS

We all require results to keep our motivation going, I know if I’m not tracking my fitness goals I become quickly unmotivated.

I always remind myself that I will be seeing everyone after lockdown and when we can get out and larger group settings, and just like if I was getting married, I want to be looking and feeling my best when I’m able to see everyone. By keeping track of your results weekly, you’ll be able to see how actually putting in the work is assisting you in reaching your goals.

We love the three ways to keep track that are simple and easy each week you take pictures, weigh yourself and do girth measurements. If your tech savvy, implement a goal of 10,000 steps a day or start keeping track of your daily calorie intake and hold yourself accountable throughout the week.

  • MEAL PREP

Meal prepping and cooking healthy has never been so pertinent that eating out becomes more difficult. This allows us to work on our weight loss goals which are 80% of the journey our diet and only 20% is exercise. Having the ability to make more meals at home and look deeper at the number of calories you’re having a day allows you to have an awareness of what you’re putting in your body. There are thousands of recipes that are accessible and healthy, the trick I found is cooking at myself, I can keep track of the quantity and quality of food I’m putting in my body much easier, which has allowed myself and our clients to see results quickly and therefore stay motivated.

I know that getting started can be difficult, but implementing these five easy steps will insure you hit your health and fitness goals this year, regardless of the changing climate around us. We are all one and in this together!

About Meghan Jarvis

A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and ended up staying as a lead lecturer at the Australian Institute of Fitness. She most recently appeared as a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil a global health and fitness app. She believes strongly in the importance of re-defining and bridging the gap between physical health and mental health. She is also the Total Gym Business Development Office, Precor and Altitude Training National Master Coach, making her an authority on fitness equipment, technology, peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Sports Scientist, Kinesiologist and Masters of Coaching), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in fitness and an international speaker.

How Total Gym Helped my Crossfit Competition

Friday 12pm.

Here I am, about to embark on a new adventure and I have to admit that I am nervous. It has been a very long time since I have actually competed in a sporting arena, especially as an individual or in this case a pair.
Whilst watching the athletes arrive to register for the event, I find myself scanning the crowd of active wear attired, stern visaged participants, trying to pick out my competition. Is that rather imposing, heavily tattooed gentleman competing in the same category as me or is he, hopefully, part of the younger, elite competition? What about Continue reading

How Effective is the Total Gym ELEVATE Row?

Originally posted on Aug 22, 2018 by Total Gym

ACE Image

This ACE-sponsored study, “The Acute and Chronic Physiological Responses to Exercise with the Total Gym® Row Trainer™ in Adults,” was originally published in the peer-reviewed Journal of Exercise Physiology Online.

The Total Gym family of products is ubiquitous, as well known among insomniacs as it is among fitness enthusiasts. I guess that’s what a late-night infomercial starring Chuck Norris and Christie Brinkley can do for a brand. Importantly, however, Total Gym sits at that rare confluence of popularity and effectiveness, so it’s no surprise that the introduction of the Total Gym ELEVATE Row (previously called Row Trainer) was met with enthusiasm.

The indoor rowing machine, a staple of fitness facilities around the world, provides a challenging workout, while sparing the joints the high-impact ground reaction forces associated with running and jogging. That said, what makes the ELEVATE Row different?

Like other Total Gym machines, the ELEVATE Row uses… Read More

ELEVATE_row_ADJ_faceright

Why is Circuit Training Great for Your Gym?

Why is Circuit Training Great for Your Gym?

Bridging the Gap Between Selectorised Equipment and Functional Cages.

In a market where, since 2008, gyms are competing for the attention of 41 million American health club members, every gym owner needs to understand how to attract new members. Why do people go to the gym instead of working out at home and how do you keep them once they walk in the gym doors?

 

Total Gym Elevate Circuit

Read more…

 

Surfing Your Way To Success With Total Gym

Inspired by summer creeping up around the corner and a couple of fantastic surfing videos on the new-look Total Gym website, this month I decided to write an article for our Total Gym owners – how to use Total Gym to train surfers. Many of the exercises came from GRAVITY Master Trainer Jeff Groh, which you can view on the Total Gym website.
Click here to view videos (note: these are alphabetical – click the right arrow twice to get to ‘S’). The models in the pictures below are Nicole Decker, Rob Glick and Jeff Groh.

Total Gym and Surfing

Surfing is so much more than just “getting up on the board.” And when it comes to competitive surfing – that is a whole other playing field. A very specific functional strength is required to replicate the movement patterns of surfing. The primary ones being:

  • Paddling
  • Duck Diving
  • Popping Up
  • Manoeuvres on the Board (requires a strong core for stability / balance)

To achieve functional strength, the muscles of the upper body, lower body and core have to be trained in a way that translates directly over to the sport in a synergistic manner. While isolation in some cases is necessary (core, beginner, rehab, etc.), primarily the athlete should be trained using exercises that challenge a combination of muscles – to replicate how they are challenged while surfing. This is necessary to improve or get the edge on a competitor…and is what separates the winners from all others.

Space/Time Saving Solution

As a personal trainer you want to give your client the most effective workout possible. However the time spent changing machines and moving to different areas within a room eats up time and disrupts what should be a time-efficient yet still challenging experience – particularly with professional athletes.

Total Gym ticks all the boxes because it enables you to work within a small area (a “pod”), maximising both your time and your client’s. In regards to the surfer it offers stability challenges, has core integration in most exercises, offers seamless strength transitions and near-unlimited advancements to ensure continued progression. Total Gym has incredible functional applications to almost any sport, and when it comes to surfing it is ideal for replicating many of the real-life actions of the sport.

And you don’t need to be an expert at surfing – you just need to understand the movement patterns and functional strength required to develop in the sport. Not sure what functional strength is exactly? Click on this link to read a great article by friend and colleague Dean QuirkeUnderstanding the Principles of Functional Training.

The added benefit of Total Gym is it is the perfect training tool not only for able-body surfers, but also surfers who have some kind of limitation or disability and are restricted by the equipment they can use.

Examples of Exercises to Benefit Surfers using Total Gym

Following are some functional exercises for the surfer using Total Gym. As we lead into summer there are loads of opportunities to start developing programs and promoting to attract novices who are ready to get back on the board or professionals who want a leading edge.

PADDLING – Surfer Lat Pull.


This popular exercise is a great way to challenge the lats/back while integrating the core, increasing the strength and endurance required for paddling out, or just prior to catching a wave (modification-high kneeling).

__________________________________________________________________________

PADDLING – Swimmer.

Strengthen the back musculature and arms in a swimming motion for muscle endurance. The unique thing about Total Gym is the glideboard – allowing the surfer to replicate the movement with resistance.

__________________________________________________________________________

PADDLING – Prone Reverse Fly with Back Extension.

Again, strengthen the back musculature with another great exercise. This position has more focus on scapula retraction and shoulders. Incorporate as little or as much back extension as the client needs.

__________________________________________________________________________

DUCK DIVING – Dive Bomber.

This exercise replicates duck diving under a wave or popping up on a surfboard. It could be likened to a pike, however it is quite different. The starting position has the heels raised and a neutral core position. The client ducks down towards the board, and moves into back extension. This translates into functional strength for surfers ducking under waves.

__________________________________________________________________________

POPPING UP – Prone to Quadraped.

While it is not safe to pop up to a standing position on the glideboard, you can pop up to a Quadraped position which is still a great stability challenge. Direction comes from the trainer (call out “pop up!”). A great method is to have the athlete performing a swimming motion on the glideboard lying prone (left), then the trainer calls and the athlete moves into the quadraped position (right).

__________________________________________________________________________

POPPING UP – Drop Squat.

While there are a number of squat variations that can be performed on Total Gym, all ideal for lower body functional strength for a surfer, the drop squat in particular is unique as it mimics the concept of popping up and landing in a flexed position. It also protects the knees while still providing the necessary challenge required. This is different to a normal squat in that the knees pop up, then land in a neutral position as the feet land on the squat stand. Holding additional weights at the upper body increases the challenge.

__________________________________________________________________________

CORE – Jack Knife.

With the SCRUNCH® accessory, you can achieve an incredible core-targeted workout. SCRUNCH® elevates core training by allowing the athlete to stretch, strengthen and stabilise the entire core and trunk for a targeted abdominal workout. This is of great benefit to the surfer who needs to acheive optimal core strength to effectively manoeuvre the surfboard.

__________________________________________________________________________

STRETCHES – Hip Flexor

There is a lot of shortening of the abdominals and hip flexors with the SCRUNCH exercise, so Total Gym allows the athlete to round out again by assisting an incredibly effective and deep hip flexor stretch. The glideboard allows for a dynamic stretch option so the athlete can move deeper and deeper into the stretch as required.

__________________________________________________________________________

STRETCHES – Hip Flexor with Reach


The Hip Flexor stretch can be modified into a 3-dimensional stretch by adding arm drivers in the sagittal plane, frontal plane and transverse plane. This offers an incredible variation with the movements, opening up the entire body and rounding everything out again.

__________________________________________________________________________

MOBILISATION – Foam Roller (Vertical and Horizontal)

A surfer is often in a flexed position and the spine will relish a release. Horizontal and vertical mobilisation is incredibly effective for this using the correct sized foam roller (100mm diameter). Click here to download a Foam Roller article for more about this.

MODIFICATIONS

Total Gym is an exciting piece of equipment due to the diversity and endless possibilities. Not only can this single piece of equipment achieve well over 200 exercises, you can add other training tools to enhance an exercise or further increase the exercise possibilities.

  • For enhanced strength incorporate Dumbbells, Kettlebells, Medicine Balls, Weight Bar, Plates, and more.
  • For increased functional stability incorporate a Suspension Training tool or Cable Machine.
  • For stability challenges incorporate BOSU, DuraDisc, or any other unstable platform to use with Total Gym.

The glideboard is also adjustable – it be positioned from an incline to a horizontal position to act as a bench and it can be positioned at the ground level for evolved Pilates work.

The possibilities are endless. The rest I will leave up to your imagination!

SUMMARY

The exercise prescription for surfers to achieve their goals needs to be functional, compound movements that challenge the entire body to achieve the necessary levels of strength, mobility and flexibility. And, most importantly, these need to translate directly over to the movement patterns of surfing. If you’re a Total Gym owner – then you’ve got a great way to achieve this.

Click here to download this article in PDF format and view a breakdown of each exercise including more images and progression options.

Shara Curlett
Shara began her career in the fitness industry at Les Mills Dunedin in 2005 and from there combined her passion for fitness with her strength in business to create a niche role for herself specialising in “the business of fitness”. Shara has consulted for gyms and small studios, developed an indoor cycling program, and continues to work one on one with fitness business owners as a sideline passion. As business development and marketing manager for HQH Fitness, Shara is focused on business development, company strategy and marketing.

What Role Does ROI Play In Your Business?

We are in a time when now more than ever, setting up a business is not as easy as 1, 2, 3.

We need to consider a multitude of factors and are often restricted by a limited budget and strict timeframe.

So how do you start up a business – maximise your return – and most importantly survive the statistics of failing as a small business within 2 – 5 years?

Possibly one of the most important factors that is often overlooked – is your ROI.

So what is “ROI”?

ROI stands for Return on Investment (also known as “rate of return”, “rate of profit”, or simply “return”). Basically it is the ratio of money coming in (cash flow / income / profit), relative to the total amount invested (capital / asset / expense).

Now if you start getting into this it can get quite complicated, however for the purpose of this article we’ll simplify it right down.

In regards to your fitness business, the key factors you want to look at in regards to your ROI is:

  • How long will it take you to recover the money you have invested?
  • Will you still be paying the equipment off in 6 months? 12 months? 2 years? Longer?

Key ROI tips when Setting Up Your Business…

Tip #1 – Avoid Unhealthy Debt

You don’t need to purchase everything outright when you first start out! Always consider your budget. If you have savings and can purchase outright – fantastic! If however you need finance, then that’s another story.

Do you already have debt? If so – will more finance add extra pressure and stress to you and your business before you even start?

If you have no existing debt but do need finance – then the next step is to consider what you need vs. what you simply want. Wants and needs are two very different things!

Unhealthy debt creates a stranglehold on your business. It generates stress and creates unnecessary pressure as you build your business.

Positive debt (if it can be called this…!) is based on your projected rate of return or ROI realistically being achieved within a minimal timeframe; from 6 to 12 months.

In regards to your fitness equipment selection, always choose equipment that is within your means (budget) and not excessive to needs. Therefore you will maximise your ROI and ensure you will pay it off within a reasonable time frame.

From here you can make the choice to gradually invest in more equipment. A positive method is to save as you go, and only invest in more equipment that you can purchase outright. Then you can safely do so with the knowledge that you’re not adding extra pressure to yourself or your business.

And…you can make a big deal about new equipment coming in via newsletter and social media so your clients start getting excited about these new toys!

Tip #2 – Set Up the Smart Way

Setting up the smart way” begins from Day 1 of planning your business. The questions you need to keep asking yourself are

What is the most cost-effective way to do this?”

And “Does this fit within my budget or is this excess to needs?

Now some things can’t be helped – accountant, insurance, design work, business cards. However some of these things can be helped with a little know-how, or thinking outside the square.

  • Can you do a contra with a professional you know (contra personal training for work)?
  • Are you social-media savvy enough to start up your presence via social media to save on initial website costs?
  • Can you get free publicity?
  • Can you work out a deal on space i.e. utilising the room of another business until you have enough money to move into your own space?
  • Can you get in someone else to help cover the costs?

Maximising your ROI means cutting down your expenses – which is a matter of thinking outside the square!

Tip # 3 – Select the Right Equipment for your Business Model

The key investment for your start-up business should be fitness equipment, second only to upgrading a room or area as your working space (if you have the money to do so).

In deciding what equipment you’re going to purchase, it’s important to think about the following:

  • What will your point of difference be?
  • What space do you have available?
  • What is your primary training model? (personal training/multi-client/group/team)
  • And most importantly – what is the minimal equipment that will achieve all of this for you to start out with?

It is for these reasons and more that fitness professionals are now opting for a functional training studio over purchasing static, single-plane machines.

Functional fitness equipment often offers a multitude of exercise options that can be performed and tailored to the clients’ individual needs.

Most static machines on the other hand have limited use and simply take up space.

Functional = diversity + maximum use of space.

Other factors to consider when selecting your initial and ongoing fitness equipment:

  • Does the product present longevity? – i.e. they won’t present dated training methods in 2, 5 or 10 years.
  • Does the product offer diversity? – i.e. they offer a number of different exercise options with the one product
  • Can the product work for you? – i.e. is there a product that can be used by your clients unsupervised and offer extra income to your business?

In addition, it’s never a bad idea to consider products that will either create an added point of difference, such as:

  • Foam Rollers (for after-session use)

Or in some cases invest in higher priced items that can pay for itself unsupervised, and is based on a booking system. Examples include:

  • Inversion Table
  • InfraRed Sauna
  • InfraRed Light

By considering an added point of difference you can maximise your profits, and set yourself apart!

Solutions!

In summary, when planning your business:

  1. Avoid Unhealthy Debt
  2. Set Up the Smart Way
  3. Select the Right Equipment for Your Business Model

Always consider your ROI…take the time to research all the options available to you…and make the smartest decision that meets your needs, in the most affordable way.

Final Note – from HQH Fitness

Why Total Gym is great for ROI.

HQH Fitness truly believe in and back Total Gym as a product. This is not only because it’s such a high quality product, but also because of the ROI Factor.

Total Gym offers great rewards.

As a product it is unique and diverse – it not only has personal training and multi-client personal training applications, but also group, Pilates and Post-rehab programming to work within any fitness or wellness business model. It works amazingly well as a centrepiece for Circuits and Small Group Training or Team Training.

The diversity alone means you can increase what you offer, position yourself apart, and have minimal space working for you 24/7.

With complete education support, free online marketing tools, and for such a minimal investment, it’s just like a franchise model – without any of the on-going fees.

Many HQH Fitness customers simply choose Total Gym and a few accessories to begin with, pay off their equipment within the first 6 months, and after that…it’s pure profit.

From there, they will gradually add other tools and equipment – and build up their business as they go, doing so in a way that means they aren’t suffering financially as they go.

HQH Fitness even offer a free interactive Business Planner where you can work out your own ROI with Total Gym!

If you’re interested in setting up a studio, click here to learn more about different models and options.

Shara Curlett
Shara began her career in the fitness industry at Les Mills Dunedin in 2005 and from there combined her passion for fitness with her strength in business to create a niche role for herself specialising in “the business of fitness”. Shara has consulted for gyms and small studios, developed an indoor cycling program, and continues to work one on one with fitness business owners as a sideline passion. As business development and marketing manager for HQH Fitness, Shara is focused on business development, company strategy and marketing and is passionate about helping business owners achieve their goals.

Total Gym Test Drive Tour NSW / ACT

Greg Doherty, CEO of HQH Fitness, talks about the latest Total Gym Test Drive Tour to NSW and ACT:

July 24th I set off on the second official Total Gym Test Drive Tour!

I was able to visit Galy O’Connor in French’s Forrest who just bought a new Total Gym PowerTower!

I checked out her home studio set-up (right) which is awesome – it just goes to show that you don’t need an expensive space to make a great business work!

Great work Galy!

From there I made the drive down to Canberra to visit a couple of facilities there. I’m happy to now welcome Graeme Sproule and his team at SportsCare and Physio Therapy in Dickson to the Total Gym family. They will be taking delivery of a new Total Gym GTS  today!

The University of  Canberra was another stop I made where I met some of the team – John Stelzer, Kate and Darren.

We did a “parking lot demo” where Darren got on board and did a workout! He gave it a good go and definitely enjoyed it.

Darren even reported back to me as being sore the next day – great job Darren!

From here I was able to visit Melanie Hrusik at Vigour PT, a customer who bought Total Gym in 2009.

Melanie has a great set-up where she has converted her garage to a full on multi-purpose training studio. Initially she purchased 3 Total Gym Classic GTS02 units.

Since then has purchased 2 more and the business grew so much that she was able to take on her husband Rowan as a second trainer in the business! They now have a great lifestyle business in a lovely neighbourhood.

Heading Back to Sydney I made a stop in at Bowral. What a lucky chance I had to see some of  Australia’s beautiful country towns. Fantastic scenery on the M5 to Canberra. And I loved the Rest Areas, where I did the “Stop-Revive-Survive”!

Back in Sydney, I discovered a new neighbourhood – Leichardt, which is an inner west suburb where the Leichardt Park Aquatic Centre is based. This is a fabulous facility in a great setting.

Here I was able to connect with an HQH Fitness customer  from years back where I showed him the new Total Gym GTS.

From here I stopped in at Fitness First Pitt St and gave a demo to several of the personal trainers there.

While I was in Sydney I did spend some time organising our warehouse stock and meeting with finance and logistics suppliers. I’m happy to say we have some great finance/rental options for Australian clients that will make it very easy  for anyone with the desire to get started with Total Gym.

Also I’m very pleased to say we met with a  new  business partner, who will be able to facilitate a new product to your door – Doorstep delivery! And, for a little more will unpack and install the product onsite. Very exciting!

I have just put together my next three Test Drive Tour dates so that we can get you to experience first-hand the new Total Gym. These are as follows:

Sydney NSW  and surrounding areas, Canberra, Newcastle Oct 5-14

Brisbane, Queensland , Gold coast Sunshine Coast  Nov 4th to Nov 9th

Melbourne Vic , Geelong and  surrounding areas Dec 4 to 10th

Book your appointment now so we can get more BOB’s! (Butts on Board!)

To jump on our next Test Drive Tour Australia – email admin@hqh.com, use our ‘Contact Us‘ online form, or phone 1800 552 878.

If you are based in New Zealand and want to check out the new Total Gym GTS, then contact Kerry our National Sales Manager on totalgym@hqh.com or phone 0800 552 8789.

Greg Doherty
Greg is the CEO and Director of HQH Fitness. As a business owner, C.H.E.K Level 3 and CHEK Holistic Lifestyle Coach Level 3, Greg has worked with thousands of businesses and fitness professionals over the past 16 years  and understands the various needs of a business. Having successfully built up the CHEK program in Australia, he is now focused on bringing the benefits of Total Gym to Australia on a larger scale.
gregd@hqh.com