Flexibility and mobility are essential components of overall fitness. They contribute to better posture, reduce the risk of injury, and enhance athletic performance. Whether you’re a seasoned athlete or just starting your fitness journey, improving flexibility and mobility should be a key focus in your training routine.
At ROAR Active, we understand the importance of flexibility and mobility in achieving your fitness goals. Our classes and expert coaching provide the guidance you need to move freely and confidently. Here’s how you can improve your flexibility and mobility for a healthier, more active lifestyle.
The Benefits of Flexibility and Mobility
Improving flexibility and mobility offers a range of physical and mental benefits, making it a crucial part of any fitness routine.
Reduced injury risk: Flexible muscles and mobile joints are less prone to strains, sprains, and other injuries during workouts or daily activities.
Enhanced performance: Improved mobility allows for a greater range of motion, leading to better form and efficiency in exercises like squats, lunges, and lifts.
Better posture: Flexible muscles support proper alignment, reducing tension and discomfort in the back, neck, and shoulders.
Increased relaxation: Stretching and mobility exercises promote relaxation by reducing muscle tension and enhancing circulation.
Key Stretching Techniques to Boost Flexibility
Stretching is the foundation of improving flexibility. Incorporating various types of stretches into your routine can significantly enhance your range of motion and overall movement.
Static stretching: Static stretching involves holding a position for 15–30 seconds, ideal for recovery after workouts. Examples include a hamstring stretch, where you sit with one leg extended and reach toward your toes, or a shoulder stretch, where you bring one arm across your chest and gently pull it closer.
Dynamic stretching: Dynamic stretching uses controlled movements to increase the range of motion, perfect for warm-ups. Examples include leg swings, where you move one leg forward and backward, and arm circles, gradually widening the motion to activate the shoulders.
PNF stretching (Proprioceptive Neuromuscular Facilitation): This advanced technique involves contracting and relaxing muscles to increase flexibility. A coach or partner can assist in these stretches for maximum effect.
Exercises for Improved Mobility
Mobility exercises focus on enhancing joint movement and stability. These exercises improve overall functionality and reduce stiffness.
Hip mobility drills: Hip mobility is essential for proper movement and stability. Incorporate hip openers, such as deep lunges with a twist, to stretch and activate the hip flexors. Another effective exercise is the 90/90 stretch, where you sit on the floor with both legs bent at 90-degree angles and alternate sides to target hip rotation and flexibility.
Spinal mobility exercises: A flexible and mobile spine supports overall movement and reduces stiffness. The cat-cow stretch, performed on your hands and knees, alternates between arching and rounding your back to improve spinal flexibility. Thoracic rotations, where you sit on your heels and rotate your upper back while placing one hand behind your head, are excellent for targeting the mid-back area.
Ankle mobility work: Strong and flexible ankles are key for balance and lower-body movements. Ankle circles, performed by rotating each ankle in both directions, help enhance flexibility and joint health. For a deeper stretch, try dorsiflexion exercises by kneeling with one leg forward and gently pushing your knee over your toes to improve ankle mobility.
Incorporating Flexibility and Mobility into Your Routine
Improving flexibility and mobility requires consistent effort and intentional practice. Here are key strategies to effectively integrate these elements into your training:
Warm up effectively: Begin each session with dynamic stretches to prepare your muscles and joints for exercise. This increases blood flow, reduces the risk of injury, and primes your body for optimal performance.
Stretch after workouts: Focus on static stretches post-exercise to promote recovery, improve muscle elasticity, and prevent stiffness. Use this time to address tight or overworked areas.
Set aside dedicated time: Include at least two sessions per week dedicated solely to mobility exercises and stretching. This focused approach allows you to target areas of improvement and build a sustainable routine.
Incorporate mobility tools: Use foam rollers, resistance bands, or massage balls during your sessions to enhance flexibility and address muscle tension. These tools help release tightness and improve your range of motion.
Track progress: Monitor improvements in your range of motion, balance, and overall flexibility. Keeping track of your achievements can boost motivation and highlight areas needing additional attention.
How ROAR Active Can Help
At ROAR Active, we provide a range of classes and expert guidance to support your flexibility and mobility goals.
Specialised classes: At ROAR Active, our classes are designed to cater to a variety of fitness goals. From strength and conditioning sessions to functional fitness classes, we incorporate mobility and flexibility training to help you move more efficiently. These programs are ideal for enhancing flexibility while building overall strength and endurance.
Explore our classes and discover just how much you can improve your flexibility and mobility with ROAR Active.
Personalised coaching: With expansive hands on training, working with hundreds of clients across diverse goals, we bring over 150 hours of practical coaching experience to every session to deliver real results.
Holistic approach: We integrate mobility exercises into our fitness programs, including CrossFit classes that incorporate stretching and mobility exercises to improve flexibility and range of motion, leading to better movement quality and reduced risk of injury.
State-of-the-art facilities: With renovated sites at Cockburn, Canning Vale, and soon to be Bibra Lake gyms, we provide cutting-edge equipment, dedicated spaces for functional training, and luxury amenities such as infrared saunas. At ROAR Active, we provide a supportive environment designed to help you reach your full potential.
By leveraging our specialised classes, personalised coaching, holistic approach, and state-of-the-art facilities, ROAR Active is committed to helping you enhance your flexibility and mobility, contributing to your overall fitness and well-being.
Final Thoughts
Flexibility and mobility are the keys to a healthier, more active lifestyle. By incorporating stretching techniques, mobility exercises, and expert guidance into your routine, you can enjoy improved movement, reduced injury risk, and better overall fitness.
At ROAR Active, we believe in getting better together. Start your journey today with a FREE trial and discover the power of a well-rounded approach to fitness.
The Benefits of Personal Training Sessions
Personal training is an increasingly popular approach for individuals looking to achieve their fitness goals in an efficient, structured, and supportive manner. While many attempt to exercise independently, the tailored guidance of a personal trainer can accelerate progress, reduce the risk of injury, and help clients stay motivated long term.
In this guide, we’ll explore the key benefits of personal training and why it’s an excellent choice for anyone serious about improving their fitness.
Tailored Fitness Plans
One of the key benefits of personal training is receiving a program tailored to your body, fitness level, and goals. Unlike generic workout plans, a qualified trainer assesses your current condition and designs a routine to address your specific needs, whether for weight loss, muscle gain, endurance, or flexibility.
This personalised approach ensures you focus on exercises that provide the best results. As you progress, trainers adapt your routine to keep it challenging, helping you avoid stagnation and continue making gains over time.
Accountability and Motivation
It’s easy to skip workouts or give less than 100% effort when you’re exercising alone. With a personal trainer, you have someone holding you accountable and motivating you to stay on track. Whether it’s early morning sessions or late-night workouts, knowing that someone is expecting you at the gym makes it harder to back out.
A good trainer’s encouragement and constant push to challenge your limits can also help you achieve results faster. Their role goes beyond just instructing—they encourage you to stay committed, even on the days when you’re not feeling your best.
Expert Guidance and Injury Prevention
One of the most critical aspects of exercising is ensuring that movements are performed correctly. Poor form can not only hinder progress but also lead to injuries. For instance, a ROAR Active personal trainer has the expertise to teach you the right way to perform exercises, paying close attention to posture, alignment, and technique.
Our trainers can also modify exercises to accommodate past injuries or physical limitations, ensuring you stay safe while still pushing toward your goals. Having an expert by your side reduces the risk of injury and keeps you on track to meet your fitness milestones without setbacks.
Structured and Efficient Workouts
Personal training sessions maximise efficiency by creating structured workouts that target your specific fitness goals. Trainers focus on making every minute of your session count, combining strength training, cardio, flexibility, and recovery in a way that suits your body and schedule.
For those with limited time, this can be especially beneficial. Instead of spending hours at the gym on inefficient exercises, a personal trainer helps you make the most of your time and see quicker results. They provide structure and a clear plan, ensuring each session is focused and effective.
Overcoming Plateaus
Fitness plateaus occur when your body adapts to the workouts you’re doing, and progress slows or halts altogether. A personal trainer helps you break through these plateaus by introducing new exercises and techniques, ensuring your body remains challenged.
By adjusting intensity, frequency, or introducing new variations of exercises, a trainer can keep your workouts fresh and engaging. This constant variation not only helps overcome plateaus but also keeps you motivated and excited about your workouts.
Building Confidence and Mental Resilience
Working with a personal trainer can significantly boost your mental resilience—helping you build confidence as you see improvements in your fitness and strength. Achieving set goals, whether it’s lifting a heavier weight or running a longer distance, reinforces a sense of accomplishment that spills over into other areas of life.
Additionally, the mental discipline fostered during regular training sessions builds resilience. Trainers help you push through tough moments, encouraging you to keep going when you feel like giving up, which enhances both mental and physical stamina.
Long-Term Habit Formation
One of the key long-term benefits of personal training is developing lasting healthy habits. Trainers not only offer short-term plans but also help you build the discipline and routine needed for lasting success. The strategies and techniques you learn can stick with you, ensuring you maintain a consistent fitness path even after your sessions end.
At ROAR Active, our trainers educate clients on the importance of nutrition, rest, and recovery as essential parts of a healthy lifestyle. This holistic approach ensures that you’re not just focusing on workouts but also taking care of your overall well-being.
How ROAR Active Can Help
Our personal training services are designed to help you achieve your fitness goals through expert guidance, personalised plans, and ongoing support. Here’s how our team of highly qualified trainers can assist you on your fitness journey.
Highly qualified trainers: Our trainers have completed over 150 hours of practical floor training and hold nationally recognised qualifications, including Certificate III and IV in Fitness. These certifications equip them with the expertise to assist you in achieving your fitness goals, whether it’s weight loss, muscle gain, or overall improvement.
Personalised fitness plans: We create customised programs tailored to your fitness level and goals. These plans evolve as you progress, ensuring continuous improvement.
Injury prevention and biomechanics expertise: Our trainers focus on proper technique, reducing injury risks and making every workout effective. Their knowledge ensures that each movement is both safe and efficient.
Ongoing support and motivation: Our trainers offer continuous guidance, track your progress, adjust routines, and motivate you to stay on course. Whether overcoming plateaus or aiming for new milestones, they keep you challenged.
Flexible training options: ROAR Active provides various training options, including one-on-one and group sessions, across multiple locations. Whatever your preference, we have a plan to suit you.
Comprehensive fitness solutions: From customised workouts to long-term support, ROAR Active offers everything you need to unlock your full fitness potential.
Final Words
Personal training is more than just a workout—it’s a pathway to a stronger, healthier version of yourself. From customised plans and expert guidance to ongoing motivation and support, personal trainers can help you achieve your goals efficiently and effectively.
Whether you’re just starting out or looking to take your fitness to the next level, investing in personal training provides the structure and support needed to maximise your potential.
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.
From Student to Personal Trainer: Kye’s Journey at Roar Active
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.
The Key To Hitting Your Fitness Goals!
If you think about anything you do, whether it’s going to the shops or going for a walk there is always a goal in mind. The same goes for going to the gym. Whether it’s to hit that personal best or even reach a desired weight, our goals come in all shapes and sizes and achieving these goals no matter how big or small are the driving factors that motivate us in reaching our overall success.
Setting these goals is an integral factor in helping us achieve what we have set out to do. This is definitely the case when it comes to fitness and our health. In today’s blog we are going to break down some of the key ways you can achieve your goals no matter how big or small they may be.
Use a tracking App:
Not only do tracking apps hold us accountable they are also an easy but effective way to see how far you’ve already come in achieving your fitness goals. Entering data, taking progress pictures and writing journal entries over time become physical proof of your progress and help to show how much you are accomplishing. Thankfully with the wonderful world of smartphones there are endless amounts of apps that will assist you in tracking your progress, here are a couple of our favourites:
Daylio: Has the perfect mix of everything. Daylio allows you to do daily entries in which you can add your mood, tick off daily goals, add pictures and write a journal entry. It gets better! Daylio also has a trends feature that will put all of the data from your daily entries into graphs and infographics, another way to help highlight and track your progress as well as keep you on top of things to make sure you’re hitting your goals in no time!
MyFitnessPal: MyFitnessPal is an app that gets more into the nitty gritty side of things. It is much more physical health and fitness focused and allows you to track your calories, build meal plans and also give you workouts and guides to help you in achieving your goals.
Create smaller tasks to help reach each goal:
Similar to tracking your progress creating smaller tasks will put you on an upward trajectory of meeting your overall goals and achieving that desired level of success. Think of these as the stepping stones or foundation blocks that will contribute and build to your overall project. Using smaller goals will help make the overall goal so much more attainable and achievable. Constantly achieving small tasks will also help keep you on track and help maintain a strong level of motivation.
Celebrate your wins!
One of the more important steps, celebrate your wins! No matter how big or small it may be, you’re doing it and that deserves to be celebrated! That doesn’t mean you have to go and throw a house party but whether it’s a glass of wine or a cheat day, something you can use as a reward for your efforts and making steps towards your goals. Celebrating your wins will give you time to look back at how far you’ve already come and motivate you to keep going. Celebrating your wins will give you that extra little push you need whilst also giving you something to work towards in hitting that main goal!
Be realistic!
It is good to expect nothing less but the best for yourself but let’s be realistic, that isn’t always going to be the case. Keep your goals realistic. Give yourself enough time to hit it, if you hit your goal before you expect, AMAZING! But keeping a realistic time scale for your goals will help keep steady progress. Be sure to often reassess and reevaluate your goals. It’ll help you stay on track and ensure that your goals are neither too easy nor too difficult to reach.
There’s only one thing left to do now… Go and smash your goals!
Just remember it isn’t a linear process, there will be bad days but let the good days push you through, focus on your progress and keep your main goal and overall success in sight!
How Do Infrared Saunas Work?
Infrared sauna’s and why to use them:
Deep core warmth is activated at a cellular level to induce sweating, skin rejuvenation, detoxification, muscular recovery and reduce inflammation.
Using naturally occurring infrared rays, it detoxifies the body of accumulated toxins and heavy metals. Improves skin tone and helps to treat cellulite whilst deeply relaxing mind and body.
Why should I recommend Infrared Sauna’s?
The benefits of infrared sauna treatment extend far beyond just physical. Infrared sauna experiences focus on healing the mind, body and spirit. Our saunas channel infrared sauna technology to penetrate muscles, skin, joints and tissues to deliver benefits to the mind and body. The benefits of infrared sauna treatment extend far beyond just physical. Infrared sauna experiences focus on healing the mind, body and spirit. Without further ado, let’s outline the primary infrared sauna benefits experienced when at ROAR Active”
Body Detoxification
Did you know that most humans consume toxic materials daily? From pesticides on our fresh produce to hormones in our meat and even heavy metals within our environments, we’re often unaware of the toxins our body holds. One of the most significant infrared sauna benefits is that the session aids the body in releasing built-up toxins in the body through sweat.
Weight Loss
Simply sitting in an infrared sauna kick starts the metabolism and burns calories as the body pumps blood at an increased rate. The increase in blood flow mobilises and burns fat, leading to weight loss over time. One of the infrared sauna benefits that are not as widely recognised is the reduction in the appearance of cellulite. Bonus!
Heart Health
Countless studies indicate a direct correlation between infrared sauna use and maintaining healthy blood pressure levels. There is also evidence to suggest that infrared saunas include a reduction in the symptoms of chronic heart failure in patients with cardiovascular disease.
Increased Blood Circulation
A key infrared sauna benefit is an increase in blood circulation. Increasing blood circulation means that the lungs, heart and muscles function more efficiently by transporting white blood cells around the body as the body needs them. Ultimately, increased blood circulation helps to fight off disease and illness.
Sore Muscle or Injury Relief
The heat penetration in infrared sauna treatments encourages muscle dilation, bringing relief and healing to muscles and injuries. One of the benefits of infrared sauna treatments is that it aids muscle recovery by bringing increased oxygen to recovering muscles and decreases the prevalence of toxins such as lactic acid.
Boosts Immunity
Infrared sauna benefits immunity, too. Infrared saunas stimulate healthier cell production and help build a strong immune system by raising the core body temperature. Under the infrared sauna temperature environment, the body mistakes the temperature as fever and accelerates the immune response (which boosts immunity).
Joint Pain and Inflammation Reduction
When blood vessels relax and dilate in the sauna, blood flow increases. The increase in blood flow reduces tension in muscles and joints, leading to an improvement in mobility and reduction in joint pain.
Anti-Ageing
One of our clients’ most attractive infrared sauna benefits is the anti-aging effects of treatment. Flushing out toxins through sweat helps to improve the tone, elasticity and firmness of the skin, leaving clients with a springy texture and youthful glow.
Improves Daytime Energy
Infrared saunas help the body transition into a parasympathetic state, which encourages healing and restoration. The transition into a restorative parasympathetic state increases feel-good hormones like endorphins. It elevates the mind to a more relaxed state, leaving the individual feeling comfortable and re-energised for the day ahead.
Clearer and Brighter Complexion
The sweat from infrared sauna treatments removes deeply embedded impurities, cleansing toxins’ pores, and expels dead skin cells. A reduction in impurities, toxins, and dead skin cells will improve the skin’s tone, texture, colour, and elasticity.
Why have a Personal Trainer?
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!
Why Swimming Might Be Your Family’s New Favourite Sport!
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.
Kids are fit for the gym too!
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.
• 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!
ROAR’s Creche
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!
