The Future of Fitness
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12 Weeks to a
NEW YOU
4 week
Getting Started
You can't say we don't know how to have fun........
We also do Gift Vouchers for Christmas at a great Rate
4 weeks $50
So you can give the gift of Health and thats just priceless.
Ask at he desk for this great offer. Only for existing clients
Christmas/New Year Trading Hours
Friday 23rd Morning Only (6am -11am)
Sat 24th Morning Only (7:30am -11am)
Monday 26th Closed
Tuesday 27th Closed
Wednesday 28th Open (6am-11am / 3:30pm-8pm)
Thursday 29th Open (6am-11am / 3:30pm-8pm)
Friday 30th Morning Only (6am -11am)
Saturday 31st Closed
Monday 2nd Closed
Tuesday 3rd Open (6am-11am / 3:30pm-8pm)
We hope you have a wonderful Christmas and look forward to seeing you in the New Year
From All of Us at Club 100
GETTING STARTED PROGRAM
GYMEA ONLY
$299 value for just $97
Start Today and receive
Health assessment and Goal Setting
1 months Membership unlimited access
4 Personal Training Sessions
Weekly food diary update
All for $97
100% support
It's a great way to get started.
Just in time for Summer!!!
I know you would love for your family and friend to come and train with you, so I have made it easy.
You only pay
$50 $120 value
This Voucher gives he 4 weeks here with us along with a
Unlimited access to our Studio
Personal Trainer assisstance at every workout
Persoalised Eating Plan
A Program for them to do for their time with us
Heath and Goals assessment
Boxing and Circuit Classes Included
Offers for Discount Personal Training to get them started
Must be a member of our gym to purchase
Our membership includes a complete goal and fitness assessment.
Where we discuss your health and fitness goals.
The membership includes a monthly program update and as there is always a trainer there to help and motive you towards your goals.
All classes are included and we are alwaays here to help keep you motivated
If you are looking to get results fast then Personal training is the most effective way to get there.
We have awesome trainers here at Club 100 and they look forward to whipping you into shape
Personal training packs available from one offs to packs of 100. The more you buy the more you save
We also have buddy training availabe 2 on one for that extra bit of motivation and to split the cost.
We have Classes
Gymea has
Boxing Tuesday at 6:30 pm
Circuit (power) Thursday at 6:30pm
Circuit Saturday 7:30 am
Woolooware
Pilates Wedenesday 7:30pm and
Thursday 9am and 9:30am
Circuit Class Tuesday 9am and Friday 5pm
Please call if you are coming for the first time - Just in case there are any changes
Sue Ellen
Mum, Business owner , socialiser
I don't like gyms. Rebel helped me stay on track and motivated. Its a great place to train.
Rebel helped me balance out my social life and my health and I have now lost an amazing 72cm and 9kg since starting. I feel great.
And 1 year later Sue Ellen looks
even better.
Lost 9kg 76cm and 9% Body Fat
It's time to get YOUR body back
Click here
Claim Your Free Consultation
(a $87.00 value)...
FREE: Fitness & Weight Loss
Diagnostic Consultation
David
Father, Executive (very busy with work)
I had been a member with various local gyms and didn't get close to achieving my goals until I received more rounded advice from Rebel.
I quickly learnt that getting fit wasn't all about exercise at the gym, but it was 10% exercise, 40% diet and 50% mental.
Rather than being a number at a big gym, here you are a person and you get the support, motivation and kicks up the butt you need to achieve what you want to.I lost 12kg's, ran a half marathon, and have kept the weight off for 18 months now.
"I will never look or feel like that again"
Lost 12kg, 49cmcm and 6%Body Fat
Rachel
Mother, Childcare worker, Student
I saw a photo of myself and said
"enough is enough" and have now lost over 12kg and I feel fabulous.
As a busy mum of 2 and studying, finding time and motivation were always going to be a challenge for me.
Using the Club100 program, I saw slow and steady weight loss and now it’s easy to maintain.
My wedding dress fits me better than it did 10 years ago.
"My daughter now thinks I “looks like a princess”"
Lost 12kg, 46cm and 6%Body Fat
Alan
Retired age 62
I wanted to keep up with the Grand kids in retirement
Rebel helped me see that , with a few changes to my diet and moving a little more I could still lose weight and have a few beers at the footy
Lost 10.7kg 54cm and 5..5% Body Fat
Imagine
A gym that gives you 100% support,
a place with no crowds or waiting for equipment with a proven
workout that guarantees results and a personal trainer ready to
help at all times. A private gym just for you and your friends.
Unfortunately most gyms are known for having too many members, not being personal and with long term contracts. On top of this you have young hot bodies that you would think dont even need the gym, which often intimidate those who need it most. But the future of fitness is changing.
Club 100 is a private gym that gives you 100% support in your fitness journey. Members enjoy a fun 30 minute workout that combines cardio and strength training with a trainer always there and ready to help. With capped membership numbers we have created a non intimidating, fun and friendly gym to help people get the most out of life.
Tailored to You.
Did you know that too much fat causes health risks and is what most people are concerned with when it comes to our appearance?
Most people are more concerned with their weight rather than the fat they carry so we wrote a book called Fat Loss not Weight Loss which is an 8 week fat loss program.
Personal Assessment
Every month All Members get a program update and Goal check.
Depending on the level of motivation you need.
That's a one-on-one session so that you know what and why you
are doing something
Workout
Our easy to follow workout combines strength training with cardio training, which is proved to increase your metabolism and burn excess body fat.
Eating for fat loss
To achieve great results healthy eating must be combined with exercise, so we have a trainer design a personal eating plan just for you!
Our program is easy to follow but if you need help our trainers are always there to teach, motivate and support you in reaching your health and fitness goals.
Special GYMEA Only
New You Starter Pack
Limited spots
2 x 30min Personal Training Sessions per week for 12 weeks
Food Diary and a diary check up weekly
Joining and admin fees waived
Unlimited access
All for $100 per week
(paid fortnightly)
Thats a saving of $360
Limited time only
FAQ
Who are we?
At Club 100, we are a team of personal trainers providing exercise and nutrition programs with a focus on weight loss and lifestyle in our private, non intimidating gyms.
How are we different?
Most Gyms are known for having too many members and not giving good service after a person joins their gym. At Club 100 we give our members 100% attention and support to provide outstanding service in a crowd free gym.
Do you do assessments / new programs?
All new members undergo an assessment and goal setting session, this allows the personal trainer to create the right eating and exercise program to guarantee results. A follow up assessment is completed every 5 weeks to ensure that goals are being achieved and to create a new programs to stay motivated.
How much will it cost?
We offer the most cost-effective personal training / gym membership experience in the market. Your membership gives you unlimited access to a personal trainer 6 days a week for the cost of a 1-on-1 personal training session.
We also have personal training available if you want to reach your goals a lot faster
Do I have to sign a contract?
We have short term agreements to fit in with you, or a pay as you go option.
We also offer longer agreements to help save you money.
How do I pay?
All members pay by direct debit through a bank account or credit card. We operate in fortnightly payment cycles.
What if I go on holidays?
Members can freeze their membership for 2 weeks within the argreement period. (conditions apply please ask for further details in regards to holding membership)
What if I have a pre-existing injury?
Our trainers have extensive knowledge in exercise rehabilitation and work in conjunction with doctors and physiotherapists to create the right program for you.
What equipment do you have?
We use top of the line strength and cardio equipment by Life fitness.
When are you busiest?
With 100 active members and our unique booking system our clubs never get to crowded or too busy.
Can you help me lose weight?
Yes. We understand that most members need to lose weight so we create tailored eating and exercise programs and monthly assessments to ensure you get the results you want
What happens when you reach 100 active members?
A waiting list applies when membership reaches capacity.
How do I get started?
Please call 02 9525 2192 Gymea or 0416 163 062 Woolaware for a free consultation.
© 2010 Club 100 Gyms
Finally an unpretentious gym for normal people. Club 100’s focus is all about the client training in a friendly and motivated environment with real results - it easy to enjoy exercising.
“Thanks Rebel you have given us what so many other gyms don’t provide.” Michelle B.
We are like a family at Club 100. We all support and encourage each other to achieve our goals.
Narelle
I’ve never trained at a gym before because I thought they would make me feel uncomfortable. Till I found Club 100. With their support I have lost 4.5kg in 2 weeks and I’m feeling great.
The trainers really take an interest in what you want to get out of your training.
Lindsay
I would never I would have never lost the weigh and kept it off without the support of the great trainers of Club 100.
It’s a great place to keep fit for my golf.
Murial
Club 100 is a unique gym, with extraordinary trainers who guide and encourage everyday people to achieve their goals
Leah
“I really love the support I got from everyone here at Club 100 it changed my life! ”
Kat
It’s a personal gym with very good support and friendliness, great emotional support. And my wife loves it.
Kevin
Shaun Geoghegan
Awesome Trainer that likes to kick butts into shape quickly. Loves outdoor boot camps and getting results for his clients
I'm Rebel - owner of Club 100 Private Gyms - Gymea
I have been in the industry for 5 years now after the birth of twins. Just like so many new mums out there I had some baby kilos to shift. I started training with a personal trainer and just knew this is what I was suppose to be doing.
I love getting result for my clients. So whether you want to lose a few kilos for a wedding or birthday or run a half marathon I can help
Mark Williams
Mark is new to Club 100
and has fresh ideas to keep his clients motivated. He is looking forward to meeting you
Juergen Zitzelsberger
With a history of Training Elite Triathalon racers.
And as a competitor himself, he really knows how to get the best out of his clients
They're rich in omega-3's, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.
Grass-fed beef - Beef that's been grass-fed is very high on omega 3 fats, which are incredibly good for you.
Fish -- make sure it's wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.
Walnuts -- another great choice for snacking.
In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil and Sacha Inchi oil.
So there you go. You have permission to eat more fat. But make sure it's the good stuff.
And as with everything, don't over do it. Even though good fats are healthy, they're still high in calories. Aim for 50 - 80 grams of good fat per day, depending on your calorie requirements.
Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.
"To eat healthy, you need to stay away from fat."
This couldn't be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you've got to eat fat.
The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).
But there is a catch --
You can't just eat any kind of fat. You've got to eat more healthy fats.
See, there are "good" fats and "bad" fats.
Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.
So what foods contain good fats?
Mainly, it's any food that's rich in omega-3 fatty acids and oleic acid.
Here are a few you can start putting into your diet today:
Almonds -- great to snack on and good source of omega 3.
Avocados -- high in heart-healthy oleic acid.
Egg yolks -- despite what you've heard, eggs (including the yolk) are good for you!
Everyone who's trying to get fit wants to see results right away.
And while there's no magic pill or "quick fix", there is one thing you can start doing differently in your workouts to speed up your results.
I'm talking about focusing on the exercises everyone hates to do, but are oh-so-good for you!--
Compound Movement Exercises.
Unlike single-joint exercises (i.e. isolation exercises) like bicep curls, tricep kickbacks, and leg extensions, compound movements recruits multiple joints and multiple muscles.
This is what makes them so hard to do. However, it's also the reason they are so effective.
Not only do compound movements burn more calories and rev up your metabolism, they also promote the secretion of human growth hormone (hgh) which helps with muscle growth.
So what kinds of compound movements should you be doing?
Squats -- be sure to ask someone who works at your gym to show you how to do these with proper form. If at any time you experience pain, STOP immediately.
Deadlifts -- another great exercise. On this one, make sure to keep your chest out and back straight.
Bench presses -- Keep your back flat on the bench. Don't use so much weight that you start arching your back to try and push the bar back up.
Barbell rows -- Make sure to keep your back straight and chest out. Squeeze your lats and hold for one second on the contraction for maximum benefit.
There are more compound movements you can do, but these will give you a great start.
If you don't know how to do any of the ones listed here, make sure to ask someone who works at your gym to show you the proper form, to avoid injury.
These exercises will be tough. But the hard work will be worth it.
What's more, just doing 3 - 5 of these exercises will workout your ENTIRE body. That means less time in the gym and greater results.
Scientists say caffeine reduces pain because it blocks the body's receptors that make the brain aware of muscle strain.
Lead researcher and community health expert Professor Robert Motl, who regularly drank coffee as a competitive cyclist, believes a lot of people automatically reach for a cup of coffee before a workout unaware that it helps them feel less pain.
Prof Motl, of the University of Illinois, has studied the relationship between caffeine and physical activity for the past seven years.
Initially he looked at links between caffeine intake, spinal reflexes and physical activity.
He became aware that "caffeine works on the part of the brain and spinal cord heavily involved in pain processing."
Since then a number of studies have supported Prof Motl's theory, including investigations considering such variables as exercise intensity, dose of caffeine, anxiety, sensitivity and gender.
Prof Motl said he is the first person to study the effects of caffeine on muscle pain during high-intensity exercise.
He said: "What we saw is something we didn't expect: caffeine-naïve individuals and habitual users have the same amount of reduction in pain during exercise after caffeine consumption."
The latest study's 25 participants were fit, college-aged males divided into two distinct groups: subjects whose everyday caffeine consumption was extremely low to non-existent, and those with an average caffeine intake of about 400 milligrams a day, the equivalent of three to four cups of coffee.
After completing an initial exercise test in the lab on a stationary cycle, for determination of maximal oxygen consumption or aerobic power, subjects returned for two monitored high-intensity, 30-minute exercise sessions.
An hour prior to each session, cyclists - who had been instructed not to consume caffeine during the prior 24-hour period - were given a pill. On one occasion, it contained a dose of caffeine measuring 5 milligrams per kilogram of body weight (equivalent to two to three cups of coffee); the other time, they received a placebo.
During both exercise periods, subjects' perceptions of quadriceps muscle pain was recorded at regular intervals, along with data on oxygen consumption, heart rate and work rate.
Prof Motl believes the research could prove encouraging for a range of people, including the average person who wants to become more physically active to realise the health benefits of a punishing workout.
He said: "One of the things that may have a practical application is if you go to a gym and you exercise and it hurts, you may be prone to stop doing that because pain is a stimulus that tells you to withdraw.
"So if we could give people a little caffeine and reduce the amount of pain they are experiencing, maybe that would help them stick with that exercise."
From Telegraph uk
http://www.telegraph.co.uk/health/dietandfitness/5082927/Coffee-before-gym-session-takes-the-pain-out-of-exercise.html
• Tips on managing Stress
• Ways to stay motivated
• The benefits of resistance training
• How to improve your metabolism
• Learn why "conventional" diets fail
• How to target stubborn fat areas
• Healthy and tasty recipes
• What muscle soreness really means
• Learn how exercise affects your mood
• How to choose the right health club
• Weight loss and diet myths revealed
• Flexibility, how and when to stretch
• How to build personal motivation
• How to conquer procrastination
Dear Friend
What if I told you that you could relieve stress, tone your muscles, AND get rid of tightness or stiffness that might nag you from time to time -- all at the same time?
Would you be interested?
Hope so! Because in today's article I'm going to share with you a few simple moves you can start doing that will do all those things for you.
Oh and make sure you try these moves out as soon as you're done reading them, okay?
You'll feel the results immediately!
Yours For Health,
Rebel Servante
Club 100 Private Gyms Gymea's Premier
Health & Fitness Expert
Get Stronger and More Flexible With These 4 Simple Moves
Did you know there's one simple activity most people rarely do after their workouts?
S-T-R-E-T-C-H-I-N-G!
Stretching is super-important. It prevents your muscles from getting "tight" and "stiff" -- especially after you've been working them out, rep after rep.
Plus, there's the benefits you get, like improved circulation and reduced stress (you DO know that stressing out causes you to tense your muscles without even realising it, right?)
That's why today I'm going to share with you 4 simple moves (taken from Yoga) that practically anyone can do.
Doing these moves will not only stretch your muscles, but it'll also tone them. As a result you'll be more flexible, look leaner and feel a hell of a lot calmer!
Here they are:
Cat stretch: This is simple but effective. It stretches your spine, increases abdominal strength and may help relieve back pain. Start by getting down on all fours. Now place your palms face down on the floor, like you're doing a pushup. Your knees should be underneath your hips and your shins should be resting on the floor. Inhale. As you do, let your spine curve towards the floor naturally, as you bring your head up to look at the ceiling. Now exhale. As you do, round your spine up towards the ceiling (think of a cat stretching after they wake up). Bring your eyes to your belly button as you do this. Repeat 9 more times, slowly.
Downward dog . Start on all fours again. Hands on the floor in a pushup position, under your shoulders and your knees under your hips. Now walk your hands out a few inches in front of you. Once you're in this position, bring your hips and butt towards the ceiling, while keeping your feet planted on the ground. It should look like an inverted "V." Your feet should be hip-width apart, knees slightly bent. Hold this position while inhales and exhale deeply, 3 times. Then return to the starting position. Repeat 9 more times, SLOWLY.
Crow pose: To get into postion, start in the downward dog (inverted "V" position.) Bend both elbows slightly and walk your feet towards them, until your knees touch your elbows (you CAN do it. Promise!) Now, rest your knees on the OUTSIDE of your elbows/arms. Now keep your toes on the ground and bring your heels up. Tighten your abs, legs and arms. Hold this pose while you do 3 deep inhalations and exhalations. Then, relax and repeat 9 more times, s-l-o-w-l-y.
Warrior Lunge. This will work your legs/butt and give you a great stretch at the same time. Stand with both feet together. Lunge forward with your right leg. Bend the right knee until it makes a 90 degree angle. Do NOT go past this 90 degree bend. Now, push your hips forward and raise both arms towards the ceiling. You'll feel a great stretch all over. Go back to the starting position. Now lunge forward with the left leg, bringing the hips as forward and down as you can, with the arms stretched upwards. Hold the lunge position for 3 deep breaths before returning to the starting position. Continue alternating until you've done 10 stretches with each leg.
So now you know better. Make sure you stretch after your workouts. And when you do, throw in one or more of these basic yoga poses in there as well to increase your flexibility AND strength.
And by the way ... if you're serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)
During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. It's the worry and stress-free way to get fit by summertime.
There's no obligation and it's totally and completely free. To sign up, click here
Quote Corner
"There are no shortcuts to any place worth going.” - Beverly Sills
Eat Yourself Thin
Grilled Chicken Breast with Cucumber and Capsicum Relish
(Serves Four)
1 cucumber - peeled, seeded and chopped
1 tablespoon chopped fresh parsley
1/8 cup chopped red onion
1/2 cup chopped yellow capsicum
1/2 teaspoon ground cumin
1/4 teaspoon crushed chilli flakes
1/8 teaspoon chili powder
2 tablespoons olive oil
4 skinless, boneless chicken breasts
1. In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, capsicum and chilli flakes. Set aside.
2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour.
3. Prepare the grill for medium heat.
4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.
Prep: 15 mins
Cook: 15 minutes
Ready: 1 hour 30 mins
Amount Per Serving - Calories: 205 / Total Fat: 9.8g / Cholesterol: 67mg / Sodium: 62mg / Total Carbs: 3.2g / Dietary Fibre: 0.7g / Protein: 25.2g
Recipe from AllRecipes.com.
Club 100 Private Gyms
Level 1, 60 Gymea Bay Rd Gymea NSW 2227
Phone: 02 9525 2192 Fax:
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Gymea
Level 1, 60 Gymea Bay Rd
Gymea, NSW 2227
(above Subway)
Ph: 02 9525 2192
Mobile: 0408 282 885 Rebel_club100gyms.com
145-149 Woolooware Rd
Woolooware, NSW 2232
(above BWS)
Mobile 0416 163 062
Jarad_club100gyms.com
Hours
Monday to Friday
6am -11am
Monday to Thursday
3:30 to 8pm
Friday 3:30 to 7
Saturday 730 to 11am
Closed Public Holidays
6am to 12pm
3pm to 8pm
Saturday 6am to 12am
Now is the time to get your body back
Claim Your Free Consultation (a $87.00 value)...
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Dear Gymea Resident,
I would like to invite you to take advantage of this limited offer while there's still space on my schedule...
Normally an $87.00 value, you can claim a Fitness & Weight Loss Diagnostic Consultation absolutely free with zero obligation, simply by submitting the form below...
During your consultation you will get:
* Specific to you information from a qualified health & fitness expert on how to transform YOUR body in record time (everyone is different, so you need to discover what will work for YOU).
* Finally! Actionable, step-by-step advice on how you can achieve your health & fitness goals.
* The opportunity to sign on as a client and get fit and healthy once and for all If there's availability.
* And so much more!
For all this and more, just enter your details in the box below, click the button and I'll be in touch within the next 12 hours to schedule your free Fitness & Weight Loss Diagnostic Consultation.
Trainer ready to help
We understand the value of having a trainer present, so we have a trainer always there and ready to help.
Results
If you follow our program to the best of your ability and don'’t see the desired results we will happily refund your investment.
We have created a Gym for you and your friends that you will enjoy coming to. We know you'll find what you are looking for with us at Club 100 Gyms
Its not too late Book Now
I am so glad that you have come to check us out, and this is a great way for you to get started.
It's that time of year again, where we say that we are going to get healthy and fitter, maybe lose a few kilos. Well you have done more than that you sat down and at least looked us up. That's great.
Now all you have to do is make an appointment to come in a see our wonderful tainers to get you off and moving.
