It's the age-old saying, winter is a time to work hard in the gym and have the results you want by the time Spring and Summer roll around. On the mental front however, it's tough!

As if it's not tough enough getting to the gym, now it's dark, cold and for the past fortnight - flooding. The joys of winter. In saying this, we see too many of our members train and achieve such amazing results during the other nine months of the year, to lose those results or not continue to see progression over winter, is a real shame. Our solution, set a red-hot goal - make it exciting, challenging and make sure it's achievable in your own mind first.

Without a gun-goal, sometimes we just need some external accountability. Something that I personally find really motivating is sharing with my kids my intentions. I told them on Friday night last week prior to them falling asleep that we were going to the gym the next morning. Of course the following morning the alarm sounds just after 6am, the kids are fast asleep, rain is misting down outside and bed was oh-so comfortable. The idea of being a great father firm in mind - demonstrate integrity, show them what healthy habits are... get them back for all those times they've woken me up... This for me outweighs the mental battle of comfort over discomfort every time.

Have you tried something new or different recently? There is just so much on social media these days of programming ideas and little challenges. Do you have a gym buddy? Find a routine, call your friend and lock in a day and time to meet them at the gym. Not only will this help with your health and fitness but it will also help strengthen that friendship.

Lastly, what's an event you could put your name down for? Fitness events are great! Over the years, I've ticked many off the list an suprisingly a lot of them were between May and August. Take yourself out of your comfort zone and commit to an event. The training that then follows comes from a very different perspective of 'need' instead of 'should'. Powerful stuff. A prime example of this was our very own Matilda on Sunday competed in a powerlifting competition and did really well. Her stats on the day - 150kg Squat, 70kg Bench Press and 150kg Deadlift. Matilda also walked away with 1st place in U/76kg category and Best Female Lifter award on the day. Leading by example Matilda, congrats!

As always, trainers at 6X are your go-to. Talk to us and be honest - what's your downfall and how can we help!

Something that's just around the corner is our six week fitness challenge. We're running it a little earlier this year in September and we're putting our young population against the seasoned veterans of the gym - the official split, 35 years and older are the geriatrics (I'm one of em!!).

See you in the gym

Brad.

Welcome to June, the month of the shortest day of our calendar and cold days... every year, this is what reminds me of why I chose to be an 'indoor' personal trainer 16-odd years ago. Imagine turning up to the beach on Wednesday morning last week in anything less than a ski-parka - no way!

Off the back of that, this is the time of year that I quietly step up my game of training and improved food choices. Cold evenings don't often call for a icy-cold beer and where better to warm up on a Saturday morning than a 7am Kickstart class - followed by a hot coffee ;).
 
Thinking back to last Tuesday I was inspired, by Tess, to do a little cardio circuit. I then inspired (coerced) her to go swimming... in a 5-degree pool. If you haven't been to Recoverie in Coogee, you need to google it now! Hot and cold therapy leaves you feeling amazing and beside the mental toughness, it has many health benefits. Inspiration flowing, we'll have the team from Recoverie on board for our next 6-wk challenge kicking off in September - look forward to hearing what we have planned!
 
As a final note, I've been super impressed with the attendance stats over the last couple of cold weeks, particularly in classes. Typically we see a big decrease in class visits during the winter months, obviously there's a big accountability difference when we compare classes with PT. If you find your motivation dropping, book straight into a scan & goal setting session with a trainer of your choice and get that scope in-check... don't let winter slow you down, speed up ;)
 
Stay fired up. See you in the gym!
 
Brad

​TRAINER OF THE WEEK - JESS
Happy anniversary Jess, two years yesterday with the team and what a couple of years - Jess joined us at the tail-end of the first covid lockdown, quickly securing her position in the team as a serious strength and conditioning coach helping run the weight-lifting event, Thowdown with Matilda. Jess brings a light-hearted humour and a laugh to the studio every day while overseeing some of our strongest members push toward world-record-breaiking lifts. We love having you here Jess, thankyou for being the wonderful person you are to both your colleagues and members at 6X.

Upcoming in July, August and September are Sydney's running events including the Sutherland-2-Surf (11km), City2Surf (14km) and Blackmores Running Festival (9km, 21km & 42km). If you're keen to run any of these please ensure the team know your goals and keep an ear out for like-minded members. 
 
With a video to finish, this one's an oldie but a goodie - I often hear members say "I'm doing this for my kids", well this video takes that sentiment to a whole new level. Dick Hoyt, and his son Rick complete the Hawaiian Ironman which is 4km swim, 180km bike ride and 42km marathon. This normally takes between 9 and 12 hours.

​Make the most of the health you have, don't shy away from a challenge and make sure you're helping others around you, always! 

Rick has since passd away. His obituary is inspirational please have a read when you have a moment. Read Now

Pre-Workout
Pre-workout is one of the most well researched supplements. It is designed to help fight those days when you’re not as energised or focused going into your next training session as it assists with increased training volume, muscular endurance, and reduces perceived effort. 

The main ingredient of pre-workout is caffeine, typically 1 scoop of the powder contains approximately 200mg of caffeine and so it is important to avoid taking it for evening sessions as this will affect sleep quality which will have a negative effect on your muscle gain or weight loss, however if training during the morning the best time to take it is 30-45min prior to your session allowing enough time for it to reach your bloodstream and provide you with that energy boost to get through any leg day.
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L-Carnitine

What is it? A type of Carnitine and amino acid that transports fat into the mitochondria so it can create energy. 

It is naturally formed in the body, however for many who are exercising/ participating in regular resistance training, L-Carnitine is often used as a supplement to help aid performance. 

Benefits: L-Carnitine has a number of benefits and is not just for athletes but for those who want to support a healthy cardiovascular system. 

The general benefits of this supplement include

• Weight loss
• Endurance
• Increased energy
• Better recovery

A study in 2011 by the Journal of Physiology found that supplementing L-Carnitine for 6 months lead to a 21% increase in Carnitine stores in the muscle, which in turn means an increase in fat utilisation. 
As we age, our bodies tend to produce less L-Carnitine and so for older adults it is beneficial for factors including; supporting cognitive function and reducing fatigue.
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Protein Powder
Protein powder is the most widely consumed supplement in the fitness industry and heavily backed by research, however there are now so many different types of protein powder that sometimes it’s hard to navigate your way through them all to find the best one for you. 
Whey and Casein are generally the better options as they are the highest in essential amino acid content and are the best at stimulating muscle protein synthesis, although Whey is faster for digesting protein and has a slightly higher Leucine content. 
You’ll likely find a few options when shopping for Whey protein, this includes Whey Isolate and Whey Concentrate. When shopping for your protein, Isolate is the purest and contains less lactose. 

When to take it? 
If you have fasted prior to your workout then it is best to take your protein shake within 1 hour after training, however this isn't necessary if you had a pre-workout meal that was high in protein.
It is important to not that these are not a meal replacement. The most beneficial use of protein powder is to assist in increasing your protein intake and hitting your macro target.

BCAA
BCAA stands for Branched Chain Amino Acids and assists the body to reduce protein breakdown and muscle soreness.
Foods with the highest content of BCAA include Chicken, Red Meat, Tuna, Eggs & Roasted Peanuts.
Adding BCAAs are useful if you struggle to get enough protein in your diet, including vegan or vegetarian diets as generally these foods are lower in BCAA content.

SAMANTHA ROBERTSON

​When it comes to weight loss there is a vast variety of advice out there and a market that is oversaturated with quick fixes and fad diets can overwhelm those who are wanting to get themselves into shape and reduce body fat. 
The below will discuss some of the common mistakes and the importance of ensuring factors like diet and exercise are helping and not hindering your goals. 

1. Eating too little calories
Your body is smart when it comes to how it utilises energy. Every person will have a BMR which is the energy your body burns at rest. Eating too little essentially triggers your body into becoming more efficient in how it utilises its energy stores. 
Think of food as fuel. You must fuel your body to accommodate for the amount of energy you are burning throughout the day depending on how active you may be. 
When not given enough, it will likely take the energy from your muscle tissue as muscle is calorically expensive, which when your goal is to reduce body fat % this is of course the exact opposite of what you want to happen. 
But how many calories do you need? 
This will vary from person to person. A great way to find out your calorie target based on your goals is to firstly get a body composition scan which will tell you your BMR, fat % and muscle mass. Then your personal trainer can assess based on your goals, how much you need to be eating including the ideal amount of protein, fat and carbs.

2. All in on cardio / no resistance training
Now by no means are we saying that cardio is bad and you need to pick one or the other, in fact both have a range of health benefits for you and can be super effective if you combine both cardio and resistance training in the right volume. 
The common mistake many make is they go all in on cardio thinking it will burn the most amount of calories and leave little or no time for resistance and strength training. This is partially due to the way fitness is marketed to women in particular combined with the myth that women who lift weights will become ‘bulky’. 
Yes, cardio will burn a lot of calories in the beginning and you may see weight loss, but then it will often come to a grinding halt. This is because as mentioned earlier, your body is efficient at adapting and so overtime your body will learn to burn less during activity and when sedentary, holding on to body fat to make you better at storing calories. 
Resistance training will help you build muscle which will increase your BMR, aid in healthy fat loss and is a form of training that can be progressed in difficulty or intensity as your body adapts to the exercises. 
If you love cardio then great! Couple that with some resistance or strength training 2-3x per week and you may find yourself fitter, stronger and closer to hitting those fat loss goals. 

3. Focusing on scales 
This is something we all get caught up in but is something that gives you the least amount of information when it comes to your body composition/overall health. Yes, overtime if you’re on a ‘cut’ then you want to see the scale trending downwards, however muscle is a high commodity and as you build more muscle mass your scale weight may not change too much but your overall body composition may be much healthier with a lower body fat percentage overall and a higher muscle mass, which in the long term is integral for protecting your joints and minimising any risk of injury.
It’s important to not let the scales dictate how you feel overall. You can also use items of clothing as an indication of progress. For example, Do you have a pair of pants that were always a little tight or didn't look as good on? But NOW they fit better and you’re much happier with how they look on you and you’re ready for a night on the town flaunting your confidence! No number on a scale can give you that same tangibility. 
Keep in mind that especially for females, weight will often fluctuate a few kilograms depending on the stage of your menstrual cycle as well as any extra water retention that may be occurring. So remember, don't beat yourself up if the scales aren't reflecting your hard work, keep on track with regular resistance training, go on walks (aim for 10k steps per day) and make good choices when it comes to your food and the results will follow. 

You’ve got this!!

SAMANTHA ROBERTSON

​It’s a word you probably hear quite a lot and yet not pay too much attention to. When you are born you probably have the best mobility you would ever have in your entire life, and as you get a couple of years older you also have more stability, creating a happy balance between the two. The older you get, you sit down for longer periods of time, desk jobs, dinner, netflix etc and with that it’s common to find most individuals have poor mobility. 

But what is it? 

Firstly, mobility is not flexibility. It is an added component that indicates how far you can go and stay stable/engaged in that particular range of motion as well as the ease of those movements. 

Why is it so important?

You need mobility for a number of reasons and the older you get the more important it becomes for your overall health. Here are a few

 Injury prevention & chronic pain 
Lack of mobility often results in chronic pain of some kind as your joints aren't moving in the ways they should which if left untreated could lead to further injury. Same goes for muscular imbalances caused by poor mobility as your muscles are there to protect your joints, any imbalance puts you at a higher risk of injury. 

Building muscle 
To build muscle you must be able to execute resistance training exercises correctly, this not only includes overall technique but the range of motion the exercise requires. The more range you have the more muscles you will recruit, resulting in more effective muscle building which as mentioned above is crucial in protecting your joints. 

Better quality of life
Mobility for training purposes isn't the only reason. It’s important to live a happy and balanced life outside of training. Good mobility means you can get out for walks, play with kids/grandkids whether it’s on the floor or outside kicking a ball around. Good mobility allows you to be self sufficient, you can get up and down with ease and complete simple daily tasks without them feeling like a big chore or uncomfortable. 

Our bodies were made to move! But moving the right way is just as vital. 

At 6X we currently are running some mobility classes, so whether you are training or just want to have better mobility overall, jump onto the  6X or MindBody App and book in a class with us. :)

SAMANTHA ROBERTSON

Nutrition

Food is one of THE most important components when it comes to fat loss and it shouldn't be something that is hard to achieve. 
When it comes to nutrition, focus on a few key things; 

1. Eat Whole Foods ; WHY? Whole foods are unprocessed and unrefined. They contain a number of vitamins and minerals that are essential in fuelling your body on a daily basis and keeping you fuller for longer. 

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1. When going to the supermarket, generally staying in the outer sections of the shop is a good way to avoid the majority of the processed food and only shop for fresh produce. 
2. Make protein a priority! WHY? Protein has major benefits for areas such as metabolic health, muscle gain and fat loss. Your body relies on getting adequate protein in order to function efficiently. Without it, you risk becoming deficient in certain amino acids, resulting in trouble building muscle mass, low energy, concentration and memory. As well as this, there are also issues with mood swings, unstable blood sugar levels and even trouble with losing or maintaining weight. 
3. Drink 2-4L of water each day. WHY? Approximately 60% of you is water. You lose water throughout the day, through sweat, when you breathe, when you go to the bathroom and even when you sleep. Not only does water rehydrate you, but it assists with removing waste from the body, transports nutrients in our bloodstream and aids digestion. 

Exercise

1.  Resistance Training; 1-3 days of resistance training is important to maintain overall function, allowing you to complete day to day tasks. It is also vital to maintain muscle mass, more so when you get older in order to protect your joints to keep you strong, healthy and mobile. Resistance training works to increase your BMR (Basal Metabolic Rate) which is the amount of energy you burn at rest as muscle burns more energy than any other tissue in the body. 
2. 30 mins or more of Activity each day; Whether it’s a 30min walk, swim, run, or even a sport. Remaining active is important, especially with most of the population working sedentary jobs that require long hours of sitting down at a desk, staring at a computer screen. Your body needs to move and your mental health will thank you for it also! Get outside, go for a walk.. Just move.  

Sleep
Yes.. sleep is essential in weight loss. Poor sleep triggers cortisol which is the stress hormone/ the fight or flight signal in the body. It increases glucose (sugars) in the bloodstream and can also trigger cravings for sugary, fatty or salty food. 
Every night, aim for your 7-8 hours and make it a priority to go to bed at a consistent time each night and wake up at the same time each morning, getting your body into a regular sleep cycle.  
Don’t scroll on your phone for an hour in bed, dim the lights, read a book or listen to a podcast and let your body wind down naturally. 

Now you have some of the main ingredients when it comes to fat loss, it’s time to put these in to action. Reach out and book your initial consult with one of our qualified Personal Trainers and start your health and fitness journey today! 

SAMANTHA ROBERTSON

With the new year upon us, you may be looking at trying something new or simply looking at getting back on track with your health and fitness. You may have even started looking into getting a Personal Trainer... But why? 

Personal Trainers are beneficial for both beginners, bodybuilders and anyone in between for a number of reasons. 


 
1. Programming/Modifying
Personal trainers are meticulous in creating programs that are tailored to your specific goals, needs or requirements. When it comes to training, one size fits all is not the case and every individual is unique in their own way. Life will often get in between you and your goals and when it does, it can be hard to navigate your way back, however your PT will be able to guide you through it and make modifications where necessary in order for you to reach that goal. 

 2. Accountability & Motivation
Having someone to hold you accountable is a fantastic way to stay on the right path when it comes to health and fitness. Whatever your goal is, your trainer should motivate you to keep going as well as push you past the point where you might normally push yourself. 
You may not feel confident in some things, not feel up to it one day or feel like you can’t get there but your trainer is there with you every step of the way, to encourage and remind you of your ‘why’.

 3. Progress tracking
Tracking progress can seem like a lot to think about during your fitness journey, so why not have someone to crunch the number for you whilst you focus on the bigger picture! Not to mention, there may come a time where you feel like you aren’t where you want to be and want to go harder and faster but that isn’t always the best way forward.
Your trainer will ensure you are progressing with your training, hitting PBs and seeing results whilst knowing when to dial things up and when to dial it down.


Whatever your goal may be, Having a PT by your side can definitely be beneficial for a number of reasons. 
Unsure where to start? Click HERE to find out about our Intro Offer and see if our Trainers can help you achieve your goals :) 

SAMANTHA ROBERTSON