Latest News

Adam Kelly

New owner of Zoom Fitness

Sep 20, 2018

Zoom Fitness welcomes Adam Kelly as the new owner.  Exciting times ahead!


Hi all,

AdamKellyI’ll keep this short.

 

I just want to introduce myself and tell you a little about me.

 

Originally from England, I grew up playing football, the original football with a round ball. This is where I gained my qualifications in sport science. While there I was the manager of the Health & Fitness Suite at a leading sports college. I moved to Perth in March 2008. I worked in corporate health for a while with several businesses and am also the strength and conditioning coach for Racing and Wagering Western Australia (RWWA) where I train Perth’s young jockeys.

 

Achievements:

Training some of WA’s best young jockeys and watching them go on to ride winners in some of WA’s biggest races.

Working with a British indoor rower for 5 years, in that time watching him set world records, becoming British champion and winning a silver medal at the world championships.

 

Interests:

Family, family, family. When I’m not spending time with my family you can bet I’m out exercising somewhere doing training for something. I like to challenge myself and push my body to see what it can do and how it adapts to different situations. Over the last couple of years, I have done several triathlons of all different distances. I have recently completed my first half marathon, I was asked on a Thursday and competed on the Sunday. I have the Cape to Cape mountain bike race next month in October which is over 4 days, if there is an event going on and you need someone to do it with, then just ask.

I love to travel and see new places as well as heading down south for the weekend with the family. I love to further my knowledge in health & fitness and enjoy all sports and can talk sport all day.

 

Aspirations:

To become a successful business owner and provide the best service I can while helping and watching you move towards, reach, and smash your health and fitness goals.

Encourage and promote a fit and healthy lifestyle to everyone.

So that’s a little about me, I look forward to meeting many of you in the gym and hearing a little about you.

 

So now what?

Over the next few weeks you may notice some little changes around the gym, nothing major, just some things I’m hoping will enhance your time at the gym. If there is anything you’d like to see then please come have a chat, I’d love to get some thoughts and feedback from some of the members.

 

Healthy Regards
Adam


Even SMART(er) Goals

Aug 22, 2018

Setting even SMART(er) Goals: Following on from our earlier item regarding setting SMART Goals we now look at ways to maximise the motivational benefits of SMART Goals.


NatResistancebandssizedHave you been setting goals but failing to achieve them? Finding it hard to make the time to achieve your objectives? Or simply lacking motivation (Note: our article on Motivational Theory 101 may be of interest).

No matter how big or small your goal - whether it’s losing 2 or 20 kilos, walking two kilometres or running your first marathon - making change requires planning and SMART goal setting. 

Follow these guidelines to setting SMART goals and you will be surprised at what you can do:

Specific. Your goal should be clear and easy to understand. A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.

Let’s pick weight loss and make a SMART goal out of it. For example, “I will lose weight.”

Measurable. A goal to “lose weight” is not enough. How will you track your progress and how will you know when you have reached your goal? Making your goal measurable means adding a number.

Attainable. Before you can add a number, you must know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. 

Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. 

A measurable, attainable goal could be, “I will lose 7% of my body weight.” 

Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain, that isn’t very motivating.

Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that is motivating to you. 

Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started. 

Since healthy weight loss is about half to 1 kilo per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples:

  • I will walk for 30 minutes 2 days every week. 
  • I will complete 2 Zoom Fitness classes each week
  • I will row/run/ride at the gym at medium to high intensity for 20 minutes twice per week
  • I will drink water instead of softdrink every day this week. 
  • I will bring my lunch to work instead of eating out 4 days this week. 

Becoming a better version of you starts by being SMART!


SMART Goals

SMART Goals

Aug 15, 2018

Looking to achieve a specific target or just trying to improve overall fitness? Something you may find useful is to implement one or two SMART Goals.

Keep in mind the saying, “If you don’t know where you’re going any road will get you there”.

 

The SMART theory of goal setting was based on years of academic research and originally became popular in the 1980s. There are a number of variations to the theory, but the basic features of goals that work are:

  • Specific: Goals that are too vague and general are hard to achieve, for example “to get fit”. Goals that work include specifics such as ‘who, where, when, why and what’.
  • Measurable. Ideally goals should include a quantity of ‘how much’ or ‘how many’ for example drinking 2 litres of water per day. This makes it easy to know when you have reached the goal.
  • Achievable. Goals should be challenging, but achievable. Goals work best when they are neither too easy or too difficult. In many cases setting harder goals can lead to better outcomes, but only as long as the person has the ability to achieve it. Setting goals which are too difficult can be discouraging and lead to giving up altogether.
  • Relevant. The goal should seem important and beneficial to the person who is assigned the goal.
  • Time-related. ‘You don’t need more time, you just need a deadline’. Deadlines can motivate efforts and prioritise the task above other distractions.

An example of a SMART Goal may relate to improving overall fitness. A good test of your fitness is the Zoom Fitness In-house Triathlon which incorporate rowing, riding and running. You could of course incorporate your own fitness test – a speed and distance measure on the bike, rower or treadmill would also be a good test. Many sporting teams use the Beep Test as a standard measure.

 

Your SMART Goal may look something like this:

  • Specific: To reduce my in-house triathlon time by 10%
  • Measurable: Complete the 3 legs in 36 minutes (original “base measure” may have been 40 minutes)
  • Achievable: Ask yourself if the improvement is a reasonable expectation given what you know about your lifestyle and conflicting commitments – if the answer is “no” perhaps change the objective.
  • Relevant: Achieving this goal will improve your overall health and fitness.
  • Time related: Set a time period to achieve the goal – say 4 weeks.

RowingOnce the SMART Goal is determined the next step is to plan on achieving the desired result. This will entail a disciplined approach with scheduled sessions and regular “check-in” to monitor progress.

With the example above you may decide to complete the in-house triathlon each week to confirm you are on track for the ultimate goal. By having a SMART Goal in place you have a very defined finish line in place and you are no longer on “any road”.

 

Once the goal is achieved it is time to reset and introduce another SMART Goal. Each goal is a stepping stone on your overall health and lifestyle journey.

 

For more information on setting SMART Goals or help with determining a specific target why not talk to one of our friendly Zoom Fitness Personal Trainers?


4 week challenge

Four Week Challenge

Jul 30, 2018

4 week wight loss challenge Man with cablesFour Week Challenge - embark on your own personalised 4 week challenge.

 

Zoom Fitness Osborne Park has a great 4 week challenge. Need some help in getting motivated, feel you may be in a rut or just need some help in adopting a more active and healthy lifestyle?  Enroll now in the Zoom Fitness 4 week weight loss challenge. Kick-start your fitness program with this great value 4 week program. 

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