New Level Personal Training Lead Trainer Simon demonstrates how to get a full body workout using only one piece of equipment… “The Torsonator!”

The Torsonator although simple in design provides many exercise options and has the versatility to work the whole body as well as benefit the cardiovascular system. 

It must be said that although the Torsonator is simple in design, it still requires correct technique when performing the exercises demonstrated by Simon. If you have no experience with this piece of equipment just ask your trainer for some assistance and guidance before trying to emulate Simon’s demo.

Any questions, just ask one of our happy trainers for help! Good luck guys!

Although well attended, it’s nonetheless a shame that more people werenít in attendance to hear what New Level personal trainer Kelly Hill had to say about the importance of goal setting and how to best go about achieving it.

”Goals give you a target to aim for in life,” Kelly told the enthralled audience, ‘‘if you make goals on a subconsious level, you effectively become a passenger in life. If you concsciously go about setting your goals, however, you become the driver. The driver of your own destiny”.

Kelly explained how goal setting can be quite a daunting and overwhelming task, so that’s where short term and long term goals come into play.

It was at that stage that Kelly ripped out one of many clichees she would use during the course of the evening.

”By a yard it’s hard, by an inch it’s a cinch!”

Kelly went on to explain that before setting a goal, you need to tap into the ”why” – why you want to achieve what you have set out to achieve.

Towards the end of the short yet highly informative seminar, Kelly staged a short practical exercise which included setting a long term goal by in the process setting a series of short term goals.

To go about establishing and identifying a goal you would like to achieve, use Kelly’s ”SMART” philosophy of goal setting….

S – specific

M – measureable

A – achievable

R – relevant

T – timebound

The next instalment of the monthly seminar series will be held on Monday 14th of May at the studio at 7pm. The topic will be the importance of supplements in our everyday diet.

Special guest presenter will be John from GNC Westfield Geelong, who will talk about protein powders, male and female multi-vitamins, omega 3 fatty acids and will also stage a taste test and provide a few giveaways and specials.

To reserve a spot, call Jen or Tonci at the studio on 5298 2601.     

pictured – New Level manager Tonci and Personal Trainer Tim with a jubilant Diana Skratulja

It’s always a nice feeling when family, friends and work colleagues start to notice a change in one’s body shape. Especially when that comes from people you haven’t seen for awhile. That usually occurs around one of the two festive seasons in the year – Christmas or Easter.

At a recent Easter function, Diana Skratulja couldn’t believe the comments she was getting from several long time friends and acqaintances she had not seen for ages.

“Wow, you look fantastic!”, “Have you been working out?” and “What have you done to yourself?” are just some of the comments that were thrown Diana’s way.

Needless to say, the hard work, dedication and a new found appreciation of the importance of good nutrition has certainly paid of for Diana, who was this week awarded the prestigious New Level Newtown “Client of the Month” award.

Having been one of the Geelong studio’s original Foundation members, Diana’s results speak for themselves. Since her last Results Week weigh-in, Diana has lost a further three kilos to add to her previous impressive achievements.

She lost a staggering 6cms off her chest, 3.5cm off her already tiny waist and a further 2cm off her hips. Added to that, Diana has always identified her arms – and most notably her triceps – as something she would like to address. Well, in the past two months, she certainly has done that, losing a whopping 2cm off her arms!

What’s more, she blitzed her physical challenges like no other month, shaving 44 seconds off her best time for a 2km bike ride and improving her 1km treadmill run by just over a minute. Amazing!

Is it any coincidence, therefore, that Diana attended our studio’s first monthly seminar in March, entitled “Real food for real people for real results”. She has since signed up for the Nutrition Complete online nutrition service, which is obviously reaping great results for Diana.

A proud mum of three gorgeous but energetic children, she needs to be in shape to keep up with her busy lifestyle and this ‘Yummy Mummy’ is now setting an excellent example, not just for her family but for all the other New Level clients as well, which has certainly not gone unnoticed!

Well done, Diana. Keep up the good work!

Four of New Level Personal Training’s best trainers got together and decided on their 3 best tips to Shape Up For Summer. So when we put them all together we have 12 Tips to get in shape. The tips in no particular order are:

1. Stop Eating Processed Food, Eat Natural Food

2. Drink More Water and Green Tea

3. Do Whole Body Exercises

4. Stick To A Meal Plan

5. Cut Out Alcohol

6. Increase The Workout Intensity

7. Lift Heavier Weights

8. Do High Intensity Cardio Intervals

9. Cut Out All Sugar From Your Diet

10. Train At Least 4 Times Per Week

11. Drink More Water During The Day

12. Cut Out All Take-Away Food

So, there you have it!!! 12 Tips to think about in the lead up to Summer. If you would like further advise feel free to download our 3 FREE Session offer on this site, or simply contact us on 1300 NEWLEVEL for a chat!

At New Level Personal Training our trainers often use boxing as an alternative cardio workout to the more common treadmill and exercise bike. Boxing is a fantastic cardio workout and the routine variations provide enjoyable sessions for our clients.

As mentioned boxing is great for cardio fitness, but also has the added benefit of upper body toning, specifically the upper back, shoulders and arms. Many clients enjoy the boxing component of their PT session as it provides some much needed stress release.

It is important to get your boxing technique correct before you add it into your workout routine. Correct technique will ensure your punches are effecient and powerful and of course will prevent injury.

There are 4 basic punches in boxing:

• Jab
• Cross
• Hook
• Uppercut

Today we will focus on the first two, the jab and cross. These two punches form the basis for lots of boxing routines used for boxing fitness.

Before throwing any punch it is important to get your stance correct.

The Stance:

For an orthodox boxer (right handed) the left foot is forward and the toes are facing the direction you are punching. The back foot is slightly to the side and the heel is off the ground. It is important to be soft through the knees and hips.

The Guard Position:

The guard position is a great starting position for a beginner as it teaches the boxer to keep their arms up and provides a good starting position for throwing the jab and cross punches.

To prepare the guard you need to take the correct stance, tuck your elbows into your ribs and bring your thumbs into your cheeks.

The Jab:

For an orthodox boxer the jab is performed with the left hand. From the guard position extend the arm all the way out and turn the shoulder slightly with the punch. This is a quick straight movement and used as a fend off punch. Once extended you need to pull back to the guard position as fast of possible, ready for the next punch.

The Cross:

For an orthodox boxer the cross is performed with the right hand. The cross is a powerful punch and that power comes from performing a pivot of the back foot. It is important to keep a slight bend in the elbow upon impact to save hyperextention of the joint given the power in the punch.

Easy Combination:

A great beginner combination is a simple LEFT – RIGHT.  This can be repeated serveral times always concentrating on the basics like, fast retraction of your punches, correct stance, pivot and high hands guard position.

Once you have mastered this combination and these punches they can be worked into a varied boxing routine with your trainer. When ready your trainer will teach you the other punches to add further variations to your boxing session.

Check out the video above for a demonstration on the correct boxing technique. If you are interested in learning more about boxing training call 1300 NEWLEVEL or fill out our 3 FREE Session offer on this website.

The lunge is one of the most ultilized exercises when trying to strengthen and tone the leg muscles. Our clients are taught the correct technique for performing a lunge as it is a great ‘homework’ exercise. It requires no equipment and works major leg muscles including the quadriceps, gluteals and hamstrings.

To perform a correct lunge the individual stands with their feet shoulder width apart and then steps forward with one foot landing heel first. In this split stance, simply drop the back knee towards the ground. It is important to keep a straight back and your head positioned straight forward.

The front knee bends to about a 90 degree angle. It is very important that your front knee is not over your toes, as this will put too much pressure on your knee joint.

Once down in the lunge position, simply return to your starting position by driving upward with your front leg.

After performing your desired number of repitions on one leg, switch your stance and complete the same number of reps with the other leg forward. Just so both sides of your body get equal workout.

Like all exercises there are progression exercises of the lunge including:
– Walking Lunges
– Lunges with weights
– Jumping lunges

Your trainer will advise you when you are ready to progress from the body weight stationary lunge to one of the above.

If you would like further information on this exercise or any other feel free to call 1300 NEWLEVEL or simply fill out our 3 FREE Session offer on this website.

The latest piece of equipment to hit New Level Yarraville is the Torsonator! (It’s not as scary as it sounds)! As Callum describes and Bill demonstrates in the video, the Torsonator is great for functional full body movements.

The Torsonator is a piece of equipment that can provide many different exercise options, many of which are quite advanced due to working multiple muscles including the core all in one movement.

Once our clients have developed a strong core the Torsonator provides a great full body workout. The Torsonator is very versatile providing upper body, lower body and core targeted exercises, or a combination of everything.

The clients here at New Level Yarraville have embraced the Torsonator and enjoy the varied workouts it provides! Our trainer Bill has become quite fond of it, so much so that we have nicknamed our Torsonator “The Bill”.

If you would like to come down to New Level Yarraville and meet the trainers and test out “The Bill” then call 1300 NEWLEVEL or fill in our 3 FREE Session offer on this website!