Category: Education

Many people focus on training, nutrition, and supplements to boost fitness, but sleep is the secret ingredient often overlooked. It’s just as crucial as exercise and diet for optimising performance and health. In this guide, we’ll dive into how sleep affects your body, how it impacts performance, and give practical tips for improving sleep quality to boost fitness results.

The Role of Sleep in Physical Recovery

When you sleep, your body goes through various processes that are essential for recovery and muscle repair. Deep sleep, particularly during stages three and four of the sleep cycle, is when most of the physical repair occurs. During this phase, the body releases growth hormone, which is critical for muscle recovery, tissue repair, and the rebuilding of cells. Without enough sleep, you reduce your body’s ability to repair itself, which can lead to slower recovery times, muscle soreness, and a higher risk of injury.

Lack of sleep can also increase inflammation in the body and people who get inadequate sleep tend to have higher levels of inflammatory markers. This can exacerbate conditions such as joint pain and muscle stiffness, making it harder to train effectively. On the other hand, quality sleep helps reduce inflammation, promoting better physical recovery and overall well-being.

How Sleep Impacts Strength and Endurance

Sleep significantly impacts both strength and endurance, two key components of fitness performance. Research shows that insufficient sleep reduces strength output, affecting activities like weightlifting, sprinting, and high-intensity interval training (HIIT). Muscle strength depends on neuromuscular coordination, which deteriorates with lack of rest, meaning your muscles won’t fire optimally, leading to reduced force and suboptimal performance in strength-based exercises.

Endurance is also closely linked to sleep. When sleep-deprived, your body’s energy stores deplete faster, and your perception of effort increases, making activities like running, cycling, and swimming feel more challenging even at lower intensities. Sleep deprivation also affects your cardiovascular system, reducing oxygen delivery to muscles, which leads to quicker fatigue and decreased endurance during workouts.

The Influence of Sleep on Cognitive Function and Focus

Fitness performance is not just about physical ability; cognitive function and mental focus are equally important, especially in sports that demand coordination, strategy, and quick decision-making. Sleep has a direct impact on brain functions such as memory, concentration, and reaction times, all of which are essential for optimal performance.

When well-rested, your brain processes information more efficiently, enabling quicker, more accurate decisions during workouts or sports. Lack of sleep, however, slows reaction times and impairs judgement, making it harder to focus on form or follow strategies. In team sports, this leads to slower responses to changes, while in individual sports, concentration and precision suffer. Athletes who get enough sleep perform better, as their cognitive abilities stay sharp and reliable.

The Relationship Between Sleep and Hormones

Sleep has a significant impact on hormone regulation, particularly those related to hunger, stress, and muscle growth. When you don’t get enough sleep, cortisol levels rise, which can hinder muscle recovery, promote fat storage, and make it harder to build lean muscle mass. High cortisol levels also contribute to feelings of fatigue and stress, making it difficult to stay motivated for training.

Sleep deprivation also disrupts ghrelin and leptin, the hormones responsible for regulating hunger and satiety. Increased ghrelin (which signals hunger) and decreased leptin (which signals fullness) can lead to overeating and weight gain, further hindering your fitness progress. On the other hand, getting enough quality sleep helps balance testosterone and growth hormone levels, both of which are vital for muscle repair, fat loss, and overall performance.

Sleep and Injury Prevention

Sleep is also an important factor in injury prevention. When you’re tired, you’re more likely to make mistakes during exercise, such as using improper form or underestimating the weight you can lift. These mistakes can increase the risk of injury, from strains and sprains to more severe muscle tears or joint problems.

Research shows that athletes who sleep less than seven hours per night are more likely to sustain injuries than those who sleep eight or more hours. Your body needs time to recover, and without proper rest, the chances of overuse injuries increase. Sleep helps your muscles and joints recover from the strain of training, allowing you to maintain consistent performance without risking long-term damage.

Practical Tips for Improving Sleep Quality

Given the significant role that sleep plays in fitness performance, it’s essential to prioritise quality rest. Here are some practical tips to improve your sleep habits:

Set a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

Create a bedtime routine: Establish relaxing pre-sleep rituals, such as reading a book, meditating, or listening to calming music. Avoid activities that stimulate your brain, such as using electronic devices or watching intense shows before bed.

Make your sleep environment comfortable: Ensure your bedroom is cool, quiet, and dark. Use comfortable pillows and mattresses that support your body properly. Consider using blackout curtains and earplugs if your environment is noisy or too bright.

Limit caffeine and heavy meals: Avoid consuming caffeine, large meals, or alcohol before bed, as these can disrupt sleep patterns. Stick to lighter meals in the evening and opt for caffeine-free beverages after mid-afternoon.

Stay active, but time your workouts wisely: Regular physical activity promotes better sleep, but try to finish high-intensity workouts at least a few hours before bed. Exercising too close to bedtime can increase your energy levels and make it harder to wind down.

Final Thoughts

Sleep is a game-changer for fitness, yet it’s often underestimated. Without enough rest, both your body and mind struggle, affecting everything from muscle recovery and hormone balance to focus and injury prevention. Whether you’re a pro athlete or just staying active, quality sleep is your secret weapon for lasting results.

Ready to improve your fitness and see real results? At ROAR Active, we’re here to support you with personalised guidance and a vibrant community that will keep you motivated. Contact us today or book a free trial and take the first step towards reaching your fitness goals.

In the bustling world of fitness and wellness, there are stories that inspire, motivate, and demonstrate the transformative power of passion and dedication. Meet Kye, a former hospitality worker and dedicated gym enthusiast whose journey from being a student to becoming a Personal Trainer at Roar Active is nothing short of remarkable.

Kye’s story begins with a simple decision to prioritize his health and fitness. Like many, he found himself caught in the daily grind, balancing work and personal life, but with a desire to make a change. Recognizing the need for guidance and support, Kye enlisted the help of a Personal Trainer to assist him in reaching his fitness goals. Little did he know that this decision would spark a new passion within him and set him on a path towards a fulfilling career in fitness.

Driven by his newfound passion, Kye embarked on a journey of self-discovery and professional growth with FIT College and Roar Active. Initially starting his studies online, Kye later transitioned to part-time, on-campus learning at Roar Active in Bibra Lake. Over the course of 28 weeks, he diligently worked towards obtaining his Certificate III and Certificate IV in Fitness, immersing himself in the practical aspects of his studies and connecting with like-minded individuals who shared his enthusiasm for health and wellness.

What truly set Kye’s journey apart was his integration into the Roar Active community. Recognizing the potential for growth and development within the organization, Kye seized the opportunity to contribute further by taking on a hospitality role at the Roar Bar and Grill. This decision not only allowed him to immerse himself in the vibrant culture of Roar Active but also provided him with invaluable exposure to the Personal Training team.

As Kye’s knowledge and skills in fitness continued to flourish, he transitioned seamlessly into the role of a Personal Trainer, fueled by his genuine desire to help others achieve their health and fitness aspirations. Reflecting on his journey, Kye credits FIT College for providing him with the tools and support necessary to pursue his passion wholeheartedly. “FIT College allowed me to transition to something that I was truly passionate about – helping people with health and fitness,” he shares.

Today, Kye stands as the Head Personal Trainer at Roar Bibra Lake, leading by example and embodying the values of dedication, perseverance, and commitment to excellence. His PT business, aptly named “AthletiKye,” serves as a testament to his journey and serves as a platform through which he continues to inspire and empower others to embark on their own fitness journeys.

For those looking to connect with Kye and learn more about his PT business, you can find him on Facebook at AthletiKye and on Instagram at athletikye. He can also be reached via email at kyesutton00@gmail.com.

Kye’s story is a testament to the transformative power of passion, perseverance, and purpose. As he continues to make strides in his career and impact the lives of those around him, he serves as a shining example of what it means to turn a passion into a rewarding and fulfilling career in fitness.

Embark on Your Fitness Career Journey at FIT College Campus, Roar Fitness 247 Bibra Lake

Are you passionate about fitness and eager to turn that passion into a rewarding career? Look no further than FIT College at Roar Fitness 247 in Bibra Lake. Our mission is simple: to equip aspiring Personal Trainers and Gym Instructors with the knowledge, practical experience, and support needed to kickstart their fitness careers in any industry environment.

At FIT College, we understand that not all qualifications are created equal. That’s why we’re committed to delivering top-tier education and training that sets our students apart in the competitive fitness industry. With a proven track record of employment and industry recognition, our graduates emerge as confident and skilled Fitness Professionals ready to make a meaningful impact.

What sets FIT College apart is our dedication to providing a comprehensive learning experience that combines theoretical knowledge with hands-on training. Our Bibra Lake campus offers a real classroom environment where students have access to state-of-the-art facilities at Roar Fitness 247. Here, you’ll gain invaluable practical experience under the guidance of experienced trainers who are passionate about your success.

Whether you prefer flexible online courses, blended learning, or a full on-campus experience, FIT College has a study mode that suits your needs. Our goal is to ensure that you receive the support and resources necessary to become a quality and confident Fitness Professional.

But our commitment doesn’t end with graduation. At Roar Fitness, we offer a world-class onboarding and support system for Personal Trainers, providing you with the tools, mentorship, and community you need to thrive in the industry. From weekly 1-1 mentorship sessions to free business resources and marketing assistance, we’re here to help you succeed every step of the way.

Joining the Roar Fitness team means becoming part of a vibrant and supportive community of like-minded trainers who are dedicated to growth and success. With monthly training and development workshops and a culture of collaboration and camaraderie, Roar Fitness is not just a place to work—it’s a place to learn, grow, and have fun.

If you’re ready to take the next step in your fitness career journey, visit our FIT College campus at Roar Fitness 247 Bibra Lake. Experience firsthand the dynamic learning environment, interact with our passionate team, and discover the endless opportunities awaiting you in the fitness industry.

Arrange a visit today and let us help you unleash your full potential in the world of fitness.

 

If you are new to the world of fitness, the abundance of information can be overwhelming. With all the variations of exercise and the new trending diets, it can seem almost impossible to find a fitness plan that seems right. However there is a whole career field dedicated to being your guide and teacher for all this information, a Personal Trainer. We tend to think of a personal trainer as someone who simply tells us what to do at the gym, and that is partly true, but they also serve to be much more for their client.

What exactly does a Personal Trainer do?

• Teach
– First and foremost a personal trainer is there to teach you about fitness on all fronts and answer any question you have during your entire process. A Personal trainer has spent time to learn the dynamics of each exercise and meal plans. In addition, a personal trainer will help design a fitness plan directed toward the specific goal you have in mind. For example, if you wanted to prepare to run for a marathon they will help prepare a meal plan, set a realistic timeline for you, and guide you through each exercise that will specifically build stamina.

• Hold You Accountable/Won’t Waste Time
– We’ve all been there, the 6am alarm going off and us pressing the snooze 45 times! As appealing as it is in the moment, skipping days can set you back and hinder your progress. This is another area in which a personal trainer is ideal, holding you accountable! The idea of skipping your morning workout seems much less appealing when you have someone waiting at the gym for you! They will inspire you to get up, get moving! As well, when you get there a personal trainer will get you to work, with little time wasted walking on the treadmill or wandering around! Allowing you to get the best out of your fitness time!

• Personalise Training For Your Lifestyle/Force You Into Good Habits
– An issue a lot of people run into with fitness is the idea of an unrealistic goal. Many people jump into working out assuming they will lose weight and get the body they want within a few weeks, and when they don’t get the look they want they give up! However fitness is much more complex than that! Depending on what your goals are, it can take months or even years to reach them. They require patience. A personal trainer can help you set realistic timeline that matches your desired goals and tell you what to expect. In addition, a personal trainer can arrange that timeline in a manner that goes hand in hand with your lifestyle and fitness levels. For example if you work a hectic job, a personal trainer can arrange a schedule in which you workout fewer times a week but with workouts that will push you enough to fulfill the goals for that week!

• Push You Past Your Plateau
– A personal trainer is designed to push you past the point of plateau. If you’ve hit a point where your workouts aren’t enough, a personal trainer will push you to the next step. Always aiming to keep you moving forward.

• Shoulder To Lean On/Therapist
– An unassuming perk of a personal trainer is that over time they can become a sort of unofficial therapist. A personal trainer is there to talk to you about your life, not just tell you what to do with working out. They care about whether you’ve been stressed out or haven’t been eating enough, because their main concern is to get you healthy.

A personal trainer can dramatically increase your fitness experience and outcomes and can set you down the right path for success! Here at ROAR Fitness 247 we always aim to build better people and encourage all our members to use their free consultation with one of our talented personal trainers today!

Here in Australia, we are all very familiar with swimming! Not only do we live in a country that is completely surrounded by water, our summers are just too bloody hot and the only escape we have is diving into a refreshing pool!

That being said, there is much more to swimming than simply cooling off in the 40 degree sun. Swimming has plenty of physical and mental benefits that make it not only fun, but one of the most beneficial forms of exercise and skills for people of all ages. So what exactly are the benefits of swimming?

• Low Impact Workout
– Swimming offers a heart pounding and fulfilling workout for people who struggle with joint pain, stiffness, or are overcoming injuries. There isn’t as much pressure put on your body and the skeletal system, as opposed to a sport like running, because your body is submerged in water making it much lighter and preventing your limbs aren’t banging against a hard surface continually. Therefore, it offers a lower impact sport that delivers the same quality of workout.
In fact, swimming is highly recommended for people suffering from arthritis or who are overweight!

• Heart Healthy
– Swimming also benefits the most vital muscle in all of the body, the heart! Swimming is an aerobic exercise that helps strengthen your heart by assisting it to become larger and stronger, making it more effective with pumping which in turn leads to better blood flow throughout the body.

• Muscle Definition & Flexibility
– Swimming also helps strengthen the entire body, as each part of the body is being used equally when swimming laps. Arms, legs, back, chest, are all in motion when performing the fundamental swimming techniques of free stroke, breaststroke, backstroke, etc. so you are getting an all over workout.
As well, the motion of swimming includes pulling your way through water, by using your legs, arms, ankles, etc. Therefore, while you are working out, you also are stretching your body, which in turn promotes flexibility.

• Burns Calories
– Swimming is renowned for being one of the best workouts for good reason, as not only does it promote all over body toning, flexibility, heart health, etc. it also BURNS calories like none other. In fact, swimming can be just as effective in fat burning than running on a treadmill! Depending on the intensity, 10 minutes swimming can burn equally or even MORE calories than running, as each swimming position delivers as a full bodied cardio workout.

• Good for mental health
– Swimming can help lowers stress, as it’s therapeutic nature of stretching your body while being submerged in cooled water and the deep breathing in between different positions helps promote its very own ‘swimmers high’.

• Prolong Life
– When it comes to living your absolute best, and longest life, swimming is your answer! Researchers at the University of South Carolina looked at 40,547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise. Swimming isn’t just for the grown ups. Learning to swim largely benefits the little ones, and in some cases even MORE than the adults! Learning to swim is a vital skill for children to learn early in life.

• Emotional Health
– Similar to the adults, swimming helps alleviate stress, depression and anxiety, as the relaxing nature of being in the cooling water coupled with the breathing techniques helps relax kids while simultaneously burning off their excess energy.

• Safety
– Perhaps, especially living in Australia, one of the BEST qualities of swimming for the young ones is the safety element. According to KidsHealth.org, drowning is the second leading cause of death for people between the ages of 5 and 24. Teaching your little one how to swim at a young age can help them learn the vital skills to fend for themselves in the water if an emergency were to occur. In this hot climate it is more common than not to have a swimming pool in the backyard! However, this can be dangerous for young children if they don’t know how to swim. Becoming a strong swimmer drastically reduces the risk of an emergency if your child were to accidentally fall in a pool or even get pulled into deep water by a rip tide at the beach. Swimming is a necessary life long tool that is best taught when your child is young, as it will carry with them their entire lives.

• Develops confidence
– For some children water can be a frightening experience. Many children tend to be fearful of water if they are not introduced to it at a young age. Helping your child learn to become a strong swimmer not only helps them overcome this common fear, but helps them conquer it. Conquering this fear will help empower them and boost their overall confidence and self esteem. Promoting a higher self esteem in young children is essential to self image and confidence as they mature into their teens and adulthood.

• Boosts social skills
– Lastly swimming, for the little ones can be an extremely social sport. Learning a vital skill such as swimming with other kids their age, like every other sport, leads to great social interaction and assists with the development of necessary social skills, such as being a part of a team, or learning to engage with kids from different backgrounds and life circumstances. These positive bond and friendships help shape their minds and view of the world.

Swimming is a perhaps one of the most valued and recommended sports in Australia for great reason. Not only does it offer plenty of physical benefits, but mental ones as well.

In this digital age, it’s tempting to just let your children stay inside and play video games. It’s easy, they’re ‘safe’ and sometimes it’s just what they want to do. However, teaching your children to be inactive can have dire consequences in the long run.
According to the Australian Institute of Health and Welfare:
• 1 in 4 Australian children, aged 2-17, were overweight or obese in 2014-2015.
• 80% of children and young people aged 5-17 did not meet physical activity recommendations.
• 64% of children aged 5-8 failed to meet the physical activity recommendations.

The statistics show that it is now more common for a child to be inactive than active. Insufficient exercise sets children up for a range of health and psychological issues in the future. However, encouraging kids to be active at a young age has far more lifelong benefits than most parents are aware of.

What are the benefits?
• Heart strength:Workouts that increase your child’s heart rate leads to increased cardiovascular fitness. This strengthens the heart and lung muscles for healthy development, while simultaneously reducing the chance of heart disease and cancer in the future.
• Strong bones:Working out increases the bone density among children, which encourages the healthy growth of bones, muscles, and ligaments. Strong bones and ligaments not only help children reach their height potential, but also helps to develop a good posture and reduce risk of bone breakage later on in life.
• Improved coordination and balance: Teaching children new skills to workout, whether that be a sport, weight training, or an aerobics class, helps them to develop better coordination and balance. This will be a huge benefit when they start cooking, riding a bike or playing more competitive sports in the future.
• Greater ability to relax: The exertion of energy helps children to experience a calming effect on their entire body, which can help them to avoid chronic muscular tension (head/back aches), and improve their sleep quality!
• Mental health benefits: Exercise is a fighting tool in combating invasive mental health issues such as low self-esteem, depression and anxiety. It teaches children how to be self-confident and resilient at a young age. In addition, exercise helps improve concentration and memory, which gives them a step up in their studies and brain development. It also helps reduce stress and raises their serotonin levels, helping them to lead happy and healthy lives.
• Improved social skills/ personal skills: Another added benefit of social exercise (such as workout classes or team workouts), is that it teaches children the social and personal skills that are essential to leading a fulfilling life. The benefits of learning cooperation and teamwork goes far beyond the gym or field, as these skills carry with them into their schooling, friendship and their family lives.

How to motivate the kids AND fit it within your schedule!
Here at Roar, all members’ children get access to two free fitness classes each week across both clubs.
In addition, RFX CrossFit offers CrossFit-based training for children as young as 5 years on a term by term basis, and encourages pre-teens and teenagers to join CrossFit with no lock in contract membership!

Roar’s mission is to get your kids moving without jeopardising your own workout time, so this year hit two birds with one stone and take your kids along with you on your workout journey and experience the benefits that working out and Roar has to offer!

Benefits of RFX CrossFit

When it comes to fitness, it is essential to make sure you find the perfect program, sport or workout style that best suits you! As we make our way through several programs or classes, the road to finding your perfect routine can be daunting. However, if you find yourself struggling to find the motivation to workout alone, but still searching for a powerful weight training workout then perhaps it’s time to give RFX CrossFit a try!
So what are the benefits of RFX CrossFit?

More Personalised Attention
If you are someone who loves working out with others, but is still searching for intensity then RFX is your answer! Each of our RFX classes consists of a series of intense CrossFit based training exercises, that utilises cardio and weights, while also being surrounded by others performing the same task. You’ll get the personalised attention of working with a professional, but broken up between multiple people who are in the same boat. As well, the class sizes are just big enough for each member to have one on one time with a coach so they can get the best out of you each session. You’ll leave each class feeling like you learned something new and got an intense workout all while immersed in a supportive community of like minded people.

Motivation
Working out alongside others, whether it in be a circuit-style setup or even weights, can be more motivating than compared to working out alone. Having someone there with you, performing the workouts under the instruction of a coach, forces you to not only push yourself to keep up but offers a supportive energy so you can easily jump back in when you feel yourself slipping.

Variety
Each RFX class session is guided by industry professionals who are knowledgeable about all different kinds of exercises you perhaps would never have learned on your own. When we go to the gym alone, we tend to follow the same routines and are limited with how much variety we can incorporate. Whereas a qualified coach will set up different exercises, ones you may have never heard of, that will also help target your goals and prevent the entire group from a plateau.
As well, you get to experience the variety of exercises with others who are learning as well, so you all can support one another throughout the entire process.

Fun and Results
When working together as a group you have the luxury of seeing your fitness progress in relation to others in your group, and together you can celebrate success while also working out new methods to accomplish even more!

Working together as a team and having that camaraderie can be a much more encouraging, then if you were left on your own. So if you are someone who enjoys a group environment and a powerful workout then RFX CrossFit is your solution! Sign up today!

Amp Up Your Metabolism!

Metabolism is the system that converts what you eat and drink into energy. At any time, this can speed up and slow down.
You gain weight when you eat more calories than you burn so it is crucial for successful weight management to keep active and where possible, signal to your body that the food you’ve consumed was plentiful and that you are ready to speed up your metabolism and burn fat.

Here are some tips to amp up your metabolism!

• Eat Healthy Fats
dark chocolate – avocados – olive oil – coconut oil – natural peanut button – nuts – walnuts – flax seed – fish – salmon – olives – soybeans

• Drink 2-3 Litres of Water a Day
After drinking 2 litres of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes.
It is proven that drinking cold water, especially icy cold water will help you to burn up to 400 extra kilojoules per day for every 2L of water you drink, which the equivalent of an extra snack every single day.

• Eat small meals every 3-4 hours
Eating every 3-4 hours can help you develop a great relationship with food and keep you burning fat for hours. Whilst eating more frequently has no direct impact on your metabolism it will help in keeping you feeling ‘full’; resulting in eating less ‘unnecessary’ foods.

• Sleep for 8 hours
Sleep helps the body perform at its best all day long. Sleep deprivation signals your metabolism to slow down, use less energy and causes many to binge later in the day.

• Eat more to lose weight
Avoid restrictive diets! Extreme calories restrictions wrecks lasting weight loss efforts as your body compensates by slowing down your metabolism and conserves calories for survival.

5 Ways to Improve Your Gut Health

It’s easy to forget about your gut, but did you know that your gut health affects much more than just your digestive system? The gut is one of the most important elements to proper bodily functioning! The gut is where the food is broken down and transferred to other parts of the body. It is also filled with living bacteria that keep you alive, but when things turn for the worst, can also be your worst enemies!
Gut health is easy to neglect, and for that reason it is super important to give your gut some love, so it can give it back to you! Outlined below are some steps that you can take to help keep your gut healthy and happy.

1. CHEW
Do you remember being reprimanded by your mum about chewing slowly? Well she had a point! Slowly chewing your food and mashing it up makes it much easier for your body to digest it and absorb all of the proper nutrients. Your saliva contains enzymes which break down the food in your mouth that make it more bioavailable for the rest of our digestive system!
An additional benefit of chewing slowly is that it can aid in fat loss! Chewing slowly allows your body extra time to signal your brain that you are getting full. It takes 20 minutes from when you are completely full for your body to send a signal to your brain that gives the “fullness” sensation.

2. DRINK PLENTY OF WATER
The golden rule that most of us neglect on a daily basis! Water is the foundation of life, yet most of us forget to get our 8 cups in. Staying hydrated is essential for proper gut health!
Drinking enough water ensures that your stool isn’t difficult to pass. When you are dehydrated, passing stool can be an uncomfortable experience and one that puts stress on your bowels. Too much stress on your bowls can cause a rupture in the bowel walls, which is not only extremely painful, but also can release bacteria into the bloodstream, affecting a wide range of bodily functions.

3. TAKE PROBIOTICS
Your gut is filled with millions of good bacteria, designed to break down the food you’re eating. However, among the good there are some bacteria is not good for your body and can actually cause you to crave unhealthy foods.
A poor diet, can cause an imbalance between the good and bad bacteria, leading the bad to take over the good! This is where digestive issues arise, in some cases it can also lead to allergies and even mental instability such as depression. With this in mind, it’s crucial to get the right kind of bacteria in charge.
Taking a probiotic supplement (such as Yakult) or foods with naturally high probiotics (such as natural yogurt, kimchi, kefir or fermented foods) can help you restore that balance in your gut. It’s important to take these supplements daily, as research suggests it needs to be a daily intake in order for the effects to be fully realised.
4. AVOID INFLAMMATORY FOODS
Although we all have different definitions of what constitutes “inflammatory foods”, it is safe to say that most refined carbs, like candy or fast food, are bad for gut health.
These foods can inflame the digestive tract, and destroy the villi (small, finger-like projections on the walls of the intestines that absorb nutrients from food) in the intestines. This can have serious consequences on your gut health and health in general, as it reduces the level of nutrition that is able to be absorbed from the food you eat.
A good rule of thumb is to go for unrefined whole foods, with plenty of fruits and vegetables.

5. TRY A PERIOD OF INTERMITTENT FASTING
Intermittent fasting has recently risen up as one of the fastest growing diet trends in the recent years, however unlike many other diet fads, this fab has proven to be beneficial to your holistic health, including the gut!
Taking a break from eating food for blocks of time, gives your digestive tract the opportunity to rest and clear out. This can also allow your gut flora to focus on things unrelated to digestion, i.e. populating themselves.
So, don’t you forget about the gut! It is one of the most vital bodily systems that keep you alive and healthy on a daily basis! Make sure to follow these steps and care of it, so it can take care of you!

As a lot of parents will agree, finding the time to get to the gym with little kids to look after can be tough. Creche facilities at the local gym can be a great option; allowing time to work out without interruption, and without having to commit to a long-term childcare arrangement.

Not all creche facilities are created equal though. It’s important to find a quality service in a clean and properly outfitted environment staffed with caring and qualified caregivers who provide fun, safe and stimulating child-care for all kids.

The Care For Kids website offers a number of criteria to look for when assessing the quality of creche facilities; including:

• The size, quality, light and cleanliness of the premises
• The range, quality and condition of toys and activities on offer
• The engagement levels of staff
• The number of staff on duty
• How happy and engaged the children seem
• The level of cleanliness of the nappy change areas and bathrooms

The creche facilities at ROAR Active are second to none and a great point of pride among the Roar staff.

ROAR Active creches are bright and colourful spaces with beautiful painted walls and creatively these spaces to create a fantastical and engaging environment for the littlest members of the Roar family. Compared to other gym creches there is so much more space, allowing kids to move about and stay active. The Bibra Lake facility even has an outdoor area for open air play in the sunshine when the weather suits.

The Cockburn play floor features a purpose-built play gym fitted with rock climbing walls, slides tunnels and wooden bridges enclosed by netting; making it safe for even little cubs to join in the fun with the other kids. For those that aren’t walking yet, there is a dedicated baby’s area with more suitable toys and activities.

Unlike a lot of other gym creche facilities, the ROAR creches at each site (Canning Vale, Bibra Lake and Cockburn) offer both AM and PM times, as well as Saturday sessions. So busy or working parents have more flexibility in planning their workouts. Open to children of members only, the creches caters for kids aged 8 weeks to 6 years old during school hours and 8 weeks to 13 years old during the PM and Saturday sessions.

Depending on the day and session, the fabulous ROAR creche staff lead a range of activities including drawing, dancing, playing games and theme play as well as watching movies. There is also a range of safe and age appropriate toys allowing kids to conduct individual play or interact and socialise with other children of a similar age.

Speaking of staff, it’s important to remember that staff in creche facilities are not governed by the standards and rules as those at child-care centres. The staff here at ROAR Active are all qualified child minders with the necessary qualifications and skills to provide the best care for the littlest members of the Roar family, ensuring they are happy and safe, allowing parents to get in a great training session without worrying about their kids.

Better yet, allowing sessions of up to 2 hours per visit, parents have time to relax and unwind after a hard session. With onsite cafes and infrared saunas, why not take some extra kid-free time for yourself knowing your kids are happy and taken care of!

Creche Fees per child:

$4 – 1 hour

$6 – 1.5 hours

$7 – 2 hours

Creche Hours Bibra Lake:

Monday to Friday (AM): 8:30am to 1:00pm

Monday to Thursday (PM): 4:30pm to 7pm

Saturday (AM): 7:30am to 12:30pm

Creche Hours Cockburn:

Monday to Friday (AM): 8:30am to 12:30pm

Monday to Thursday (PM): 4pm to 7pm

Saturday (AM): 7.15am to 11am

Creche Hours Canning Vale:

Monday to Friday: 8:30am to 12pm

Monday to Wednesday (PM) : 4:30pm – 7pm

Thursday (PM): 4:30pm – 6.30pm

Saturday: 7:45am to 11pm

One of the primary reasons for using a sauna and possibly the most beneficial is that of detoxification. An infrared sauna Detox can result in elimination of heavy metals, chemicals and many other toxins which are detrimental to your health.

Infrared saunas typically result in a much better detox than traditional steam saunas. This is primarily due to the way they heat the body and the air, and also your skin temperature.

Infrared Heat = A Better Sauna Detox

Sweat fulfils two primary functions.  It cools the body and it removes waste products out of the body. Using an infrared sauna results in a sticker more fat-laden sweat and less electrolyte loss. In fact, the sweat from an infrared sauna session is comprised of up to 20% toxins compared to only 3% toxins in the sweat produced in a high temperature steam sauna.  This is a main reason the infrared sauna is the better sauna for detox purposes.

Some tips to maximise your Infrared Sauna Experience:-

• Drink Water Before You Enter The Sauna – A proper protocol for using a sauna for detox starts with something that is obvious… Hydrate!  Drink a glass of water before beginning the sauna session.
• Showering & Training Before using a sauna – Although not necessary, some users find showering prior to using their sauna results in a faster and heavier sweat and a more invigorating experience. It can also stimulate your body’s circulation even before entering the sauna. Results also suggests that training or doing some form of exercise prior to the sauna also results in a higher calorie burn as well an overall better experience.

• Dry Brush for Increased Lymphatic Cleansing – One of the important roles your skin plays is that of supporting detoxification.  However, if the skin is saturated with dead skin cells and toxins, its ability to eliminate these wastes is reduced. If you are using a sauna for detox purposes, preparing the skin to be effective in its detox role by dry brushing can often increase the results you experience.  In fact, dry brushing not only helps by removing dead skin cells, but also aids in waste removal through the lymph nodes.

Infrared Sauna’s are also great for – Weight Loss, Pain Relief, Cellulite, Scarring & Wounds, Anti-Aging and Relaxation.

Is fitness a huge part of your life? If you could do anything at all, would you like to turn Fitness and Health into your career?

A good thought – Yes! But have you also questioned this before and asked, am I too old to be changing jobs or starting something new? AND…Is there opportunity in the fitness industry? Can I actually get a job? …….. You might be interested to know that more and more people are making a career change in their thirties, forties and even fifties and becoming successful Fitness Professionals (Personal Trainers). Almost two thirds (62%) of fitness professionals are aged between 22 to 39 years, with 4% over the age of 55 years (Fitness Australia Report 2014) and as the industry grows, there is an increasing opportunity in this exciting industry!

Whether you want to study for personal interest, want to get a foot into the Fitness Industry or want to positively impact others and start a career in fitness, personal training is an excellent career option. A career as a personal trainer ticks many of the needs of a working mum/dad where one of the biggest advantages is that work schedules can be flexible allowing you to work your clients around your family. Why waste time in a job you don’t enjoy? If you can´t tell the difference between work and play then you know you are doing something you love. There are casual, part time and full time jobs at health clubs, leisure centres, sporting facilities, sports teams, schools, holiday resorts, hospitals, community centres, nursing homes, corporate gyms, government agencies and even cruise ships. OR study and be a part of the group fitness sector, outdoor trainer or run your own Personal Training business in a gym or from your own private studio! The opportunity is there!

Industry leading fitness education and training (via FIT College – RTO 31903) is available at Roar Fitness Cockburn. Study on campus (full time or part time) and complete your studies to become a Fitness Professional (Certificate III in Fitness – SIS30315 and Certificate IV in Fitness – SIS40215)

It is time to choose a career doing what you love!

Want to study Fitness? Here are some quick tips

• When looking into your fitness courses and qualifications make sure you find EXACTLY the support you will receive. Just because a course is promoted as ‘face to face’ doesn’t not mean you have full support or a classroom learning environment.
• Make sure the training model suits your lifestyle.! Face to face (or classroom) is a great experience but only if you can make it to classes. Perhaps a flexible mode of study will suit your work, family, social and other commitments better.
• Technology and Support frameworks. How is your coursework delivered, what is the support from teachers/staff, are there open communication channels, are the courses supported by cutting edge technology and learning resources?
• Go with your gutt! Sometimes it all sounds too good to be true and often it can be very confusing on who is offering what! Stop and think about it all… know who you are studying with, where they are located and the level of support you require.

From a recent survey from Fitness Australia – Did you know that FIT College graduates;

(See the results here – http://www.fitcollege.edu.au/contact-us/fit-college-research/)

Certificate III in Fitness (SIS30315) and Certificate IV in Fitness (SIS40215) courses can be completed via online (flexible), part-time or full time modes of study (right here at Roar Fitness Cockburn), so enquire now and let us help you decide on the option that best suits your lifestyle.

ENROLMENTS NOW OPEN FOR 2017 COURSES. Start on campus in Feb 2017.

FREE COURSE INFO PACK FROM  – http://www.fitcollege.edu.au/perth/

Book in a Campus Tour with Shane and get all your questions answered.

Shane Madin
WA Business Development Manager – Fit College Western Australia
M: 0475705050 | E:  shane.madin@fitcollege.edu.au
Web: www.fitcollege.edu.au