The competition in the Sydney CBD gym market is fierce. According to a recent Deloitte report average increases in total revenue have slowed to approximately 4% p/a partly due to the economic slowdown and partly due to the entry of many new players into the market.

When looking at growth by type of facility the 24/7 and small fitness studio models are experiencing the highest rates at 11% and 12% respectively. It appears as though a shift from large gym facilities who can cater to all are being trumped by smaller facilities who can cater to a niche market - all at a more convenient location and at a smaller cost.

Perhaps the most important factor is convenience. Statistics show that the average person is reluctant to travel further than 8 minutes from their home of office to exercise. This has implications for the larger facility who rely on a wider ranging customer base to provide the volume necessary to cover overheads. 

Whilst a creche is a godsend for parents with young children, a gym next door is the preferable option for this time conscious market.

Personal Trainers Sydney CBD are always looking for methods to improve the recovery time for their clients. A number of methods are commonly used to hasten the recovery process including:

• Warm-down
• Cold water immersion (ice baths)
• Massage
• Compression garments (Skins etc)
• Lifestyle factors
• Nutrition
• Psychology

Let's discuss what the evidence says.

A warm down of 5 - 15 min is common practice but the evidence is conflicting with studies showing improvement, no change and one showing negative effect.

The majority of evidence shows an improvement in restoration of physical performance after cold water immersion. Contrasting hot and cold water immersion for 1 minute at a time has also shown a benefit and may be more practical for the personal training client who can have a shower after an exercise session alternating between hot and cold water.

Massage is another interesting technique long believed to help recovery. A review of the scientific evidence showed that massage is unlikely to improve physical performance however it is likely to reduce the incidence of post exercise soreness provided the massage technique is not high pressure.

Lifestyle factors such as high alcohol intake, low levels of restorative sleep and inadequate rest all lead to a reduction in performance and delay the recovery time.

Nutrition is often a controversial topic amongst Personal trainers in the Sydney CBD. Strenuous exercise suppresses the immune system in the short term. Adequate carbohydrate intake post exercise has been shown to mitigate the stress post exercise and may reduce the chance of infection however it must be stressed that consuming carbohydrates post exercise will blunt fat oxidation and may not be optimal for clients focused on a weight loss goal. Exercise causes a breakdown in muscle and adequate protein intake post exercise is important for muscle recovery. Finally, fluid replacement is a key factor for improving recovery and any post exercise liquid should have an appropriate electrolyte composition to maximise the effectiveness. 

As the nervous system controls cardiovascular function, respiration, and metabolism during and after exercise, psychological factors play an important role in recovery. Techniques that can lower arousal post exercise are most important. These include music, relaxation tapes, visualisations and spas.

It should also be noted that there is a degree of inter-individual variance amongst recovery techniques. Our personal training clients in the Sydney CBD are encouraged to try a myriad of techniques to identify which is most effective for their individual circumstances.

If you would like more information please get in touch.

It's hard to believe Spring is almost upon us. A beautiful winter comes to a close and now the ramp up to summer begins. You can picture the ocean, feel the sun beaming on your skin and smell the scent of sunscreen.

The real question is are you preparing your body for what is only 13 weeks away now? 

Well if not don't worry here are 3 tips to get you started. I will provide you more advanced info in the weeks to come.

1. Start the morning with some cardio exercise before you eat breakfast - even if it's only 10 minutes. Research shows that you burn more fat this way. You can always finish the job in the evening and in fact there is some good evidence to suggest that a double session in one day is amazing for churning the calories.

2. Think cold lunches. It is easy to get trapped into the warm comfort food at lunch during winter. You know what I'm talking about - lasagne, roast lamb roll, butter chicken. Snap yourself out of the habit and think cold foods such as salad for lunch.

3. Eat a low carb dinner. Cut the rice, potatoes, pasta and bread that you got into the habit of eating throughout winter. Instead try 150g of chicken breast with a nice salad or serve of spinach. This low carb dinner will ensure your body burns fat during your sleep - who doesn't want to burn more calories while they sleep?

If you would like more information or a structured weight loss program tailored for you contact your trusted personal trainer.

info@anthonybloomfield.com.au

I was in the hospital during the week with my fellow medical student colleagues and a discussion started about the wages we were likely to receive during our first few years out in the "real world."

It suddenly dawned on me how absurd the current personal training market can be in terms of earnings potential. This is especially true when examining personal trainers in Sydney where costs are generally higher than other major cities. 

Due to government regulation, or lack there of, a personal trainer in Sydney can obtain the minimum industry qualification in 12 WEEKS. Personal trainers in the Sydney CBD are likely to earn upwards of $60/hr when they first graduate. Thus calculated at 38hrs/week with 4 weeks annual leave, a new graduate could potentially earn $109,440. Now of course it takes time to build up a clientele of that size and the personal trainer must invest some time and money initially in marketing efforts but contrast this scenario to that of the graduate doctor. Having studied INTENSELY for at least 6 YEARS the young graduate can expect to earn $68,000 in their first year whilst working on night shifts, dealing with life and death situations and missing out on a "lunch break."

Hardly seems fair.

Perhaps governments need to examine more closely how variously health industries are regulated to balance any inequalities that may exist both in terms of educational minimums and remuneration.

I am always happy to talk to new faces regarding health and personal training. Visit www.anthonybloomfield.com.au for more info on my personal training services in the Sydney CBD.

If you like this article please "like it" on FB. If you think your friends might like the article then please share it with them.

Kind regards,

Anthony

Do you work in the Sydney CBD? 

If you answered yes keep reading.

Have you tried personal training?

If you answered no keep reading.

Personal training in the Sydney CBD is beneficial for three primary reasons:

1. Personal training provides you education. Most people working in the Sydney CBD can read. However not all people have the time to read about health and fitness. Even if they did, knowing which is a trustworthy source can be confusing and difficult. A personal trainer can help bypass this difficult task because it is their job to know.

2. Personal training provides accountability. When you make a time and you pay the money you are more likely to show up - FACT. This is why home gyms have never been effective. A good personal trainer will set health and fitness "KPI's" and ensure that you reach these targets.

3. Personal training provides efficiency. When you have someone standing next to you the intensity you work at increases. As you start to fatigue, a personal trainer is there to assist you whether it is completing additional repetitions or going a little longer on the cardio.

If you work in the Sydney CBD and want to reach you health and fitness goals before the end of the year come and meet with me for a coffee where we can chat about your goals and work out a plan.

Kind regards,

Anthony Bloomfield
info@anthonybloomfield.com.au

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According to a study published in the Journal of Clinical Psychology the top 5 new years resolutions people make are:
1. Losing weight
2. Getting organised
3. Make better financial decisions
4. Enjoy life to the fullest
5. Staying fit and healthy

Contrary to what many of my clients may think I have often thought new years resolutions were a bit of a waste of time. First and foremost you should be making a conscious effort to improve your life each and every day, week, month and year regardless of whether there are fireworks and countdowns in the air. Secondly, writing a blanket statement about something you wish for your life without providing a framework of objective measures, time frames and an action plan significantly reduces your chance of success and a stands to reinforce a vicious cycle of failure.

This being said, the consequences for making no new years resolutions at all could be dire. The study showed that 6 months after making a resolution 46% were still adhering whereas of those who made no resolution at all only 4% were still adhering.

Hello and welcome to 2013. My new brand has been launched and a range of new additions to the business will be rolled out over the coming months. My aim is to inspire, educate and innovate. I want clients to experience a service like no other. I want to achieve unparalleled results. These are my new years resolutions...