JOIN THE TRIBE BEFORE 7TH OCTOBER AND WE'LL GIVE YOU A MONTH FREE!

UNLIMITED SMALL GROUP SESSIONS

NO JOINING FEES

PROFESSIONAL TRAINERS WORKING WITH YOU

PROVEN NUTRITIONAL GUIDELINES

WE'RE LOCATED AT THE TOP END OF BENDIGO'S CBDCLOSE TO CAFE'S, RESTAURANTS AND SHOPPING PRECINCTS.

COME IN FOR A FREE FITNESS CONSULTATION AND INTRODUCTORY WORKOUT - IT COSTS NOTHING TO CHAT.

NEVER BE LATE OR MISS OUT ON A "CLASS" AGAIN - WE TRAIN ALL DAY.

50kg in a little over a year, I still can’t believe it myself!! Can you imagine carrying a 50kg person on your back all day?

I can’t believe I became so overweight and truly don’t understand how I allowed it to happen. Reality check time... looking back I suppose it was pretty easy.

Life gets in the way I guess. I always said I was Russian (rushin’ here and rushin’ there!!) I was happy and content, a beautiful family, a wonderful career, a registered nurse giving of myself everyday, life was good. So how did it happen?? I guess I allowed my entire focus to be solely on others and lost myself along the way.

I always thought of myself as active; physically demanding job, walked or rode my bike often, played social basketball and netball... as I got heavier the less I was able to do those things and it was no longer enjoyable. It also didn’t come without a cost, I developed painful plantar fasciitis, achy joints, even getting through an 8 hour shift on my feet was painful. My feet, knees, hips and back was screaming at me, I blamed the hard floors. Not once did I consider the 128.5kg on my size 9.5 feet was to blame!!!

So I became less active and I didn’t really adjust my calorie intake, I ate whatever I wanted when I wanted and as much as I wanted. I ate when I was hungry, when I wasn’t hungry, when I was sad, upset, stressed, happy or did I mentioned stressed?? Mindless eating. My emotional eating was likely programmed from a young age, it was a comfort and a reward at times.

I was 46 years old (I felt 76). I saw older persons enter the hospital barely able to walk, barely able to climb up on the bed, with multiple ailments and on so many medications. I decided I did not want that for myself, I needed to change. I didn’t want to be fat and old but as a wise woman once said to me quite simply - "you wouldn’t have been". It is so true, my own maternal grandmother died of a massive heart attack at age 54, that was only 8 years into my own future....

So, pain everyday and a very bleak future of ill health was my motivator. I made changes to my diet and started moving everyday. I changed my priorities by making MYSELF a priority.

I wised up. Now I eat a whole lot less, meal size on a small plate and ensure protein is incorporated in every meal because it really does keep you fuller for longer. Less processed foods, the more natural the better, if it comes in a packet with a long list of ingredients it’s probably not good for you (but you know all that right?).

just get started. Small changes to start with and new habits repeated is what works. One week leads into the next, one month into the next, and next thing you know, you've got your very own "this time next year".

You have to make changes or nothing will change. You've heard that a gazillion times I'm sure. You need to start moving everyday too. Like Sue, I just started walking. It was slow and hard at first but I went further and further everyday and then started walking twice a day. I used the good old 10,000 steps as my guide.

Then I decided I was ready to do more - I wanted to tone up and get stronger. I've been to a few gyms in my time and got bored. Same program every day, every week, every month - oh you could pay more for a new program ...you know the story.

At IHG we train differently everyday which I love. You can modify and move at your own pace with no judgement. My body is now capable of things I never thought possible and guess what? I'm pain free!!!

Exercise is a priority for me and I ensure I fit it around my shiftwork (even after a long night shift). I love how I feel and I am worth it.

I was going to say I'm a different person but I'm not. I'm the same person with a different focus and a different future.

"Kelly's story is typical of many IHG members. We work closely with our members to establish new habits and mindsets as well as provide first-class training. It's not just a "gym". It's a sanctuary, it's a place of work, it's a community it's a good habit to get into." - Sue Walton (IHG).

If you'd like to get started with us, activate a free pass via this link. It costs nothing to talk.

2019 New Year's Resolutions looking a bit sad, neglected or even abandoned?

JOIN IHG BEFORE 18TH MARCHAND BE A PART OF THE

We've timed it to fit in between the Labour Day Long Weekend and Easter so we all get an uninterrupted run at fixing old bad habits and establishing new good ones. We all know that most good habits take 4 weeks to become "normal".

If you want to know more, or book in with one of our trainers for a free introductory session. If your New Year's Resolutions have fallen by the wayside or have been less than perfect - we hear you! There's still a lot of 2019 left SO DON'T WASTE ANOTHER MINUTE.

There's Individual Achievement prizes to be won - including vouchers from the Athlete's Foot, Lorna Jane and the Ex Lion Tamer!!!!

REBOOT YOUR 2019 WITH THE TRIBE AT IHG - WE CAN'T WAIT TO MEET YOU.

*If you choose a ONE BODY ONE LIFE direct debit membership, you won't pay a cent until 14th April. If you join IHG on a fixed price block membership (3 month Body Blitz or 6 month No Excuses), we add 4 weeks onto the term of your membership so you get the best start possible with our4 WEEK BACK TO BASICS REBOOT.

"My name is Rachel. I'm a single mum and my sole focus for the last four years has been raising my daughter .

I DECIDED TO MAKE A CHANGE BECAUSE:

I’d had enough and honestly I was ready to change. It was getting so disheartening being a young mum who was struggling to keep up with her daughter. It wasn’t even about losing weight for me at the start, just getting fit and healthy and if weight loss happened then great. I wanted to feel comfortable and confident in my body; as I hadn’t since having my daughter.

I CHOSE IT’S HER GYM BECAUSE I had seen It’s Her Gym all over Facebook for some time and had been going back and forth for months as to whether to contact the gym. But after reading the reviews and finding out they were different to the big gyms that intimidated me, I was 100% sure it was the right place for me. I also used to watch the videos Sue would post and connected with so much of what she was saying and she was managing to get through to me even through a screen, so I knew I’d be in good hands.

My first goal was to lose 15kgs by my daughter's 4th birthday and I did it.

(This is the picture of my scales that I sent to Sue on the day of her birthday. I know Sue had a bit of a teary.)

I'VE LEARNT that slow and steady really does win the race. If you make the small changes, they honestly do start adding up and as Sue says they become your new “normal” and you can’t even remember how it was before. I’ve learnt that my body is capable of much more than I give it credit for.

I’ve learnt to go easy on myself, no longer do I beat myself up for days about a bad food choice, I simply tell myself tomorrow is a new day and I’ll do better.

IF I HAD TO GIVE SOMEONE ADVICE ON STARTING OUT, I WOULD TELL THEM…

Don’t look at everyone around you and wish you were as fit as them or as fast as them, because everyone starts somewhere and they may have just been on their journey longer. The gym is full of so many supportive women and there has never been a day where I haven’t felt supported and I’ve never felt any judgement or pressure to be anyone but ME."

"Rachel is like a sponge. She soaked up every bit of information we gave her. She made her gym visits and new "normal" a priority. She organised a family member to mind her daughter for the 40 mins she needed to get to the gym. She - despite huge financial constraints - learnt new ways to shop and cook for her and her daughter. There were tears, there were hard days but not once did Rachel expect anyone to do this for her nor did she make excuses for bad choices. The saying "If it's meant to be, it's up to me" could have been written for her. I did cry when she sent me the pic of the scales at 74.9kgs - her first goal.

I had a chat to Liezel who is a gymmer and owner of Allura - the wonderful salon and beauty centre across the road from IHG.

Between us, we decided to give Rachel a long overdue makeover. Rachel hadn't had a professional colour, facial or any sort of pampering for many years. Jenna (Allura hair technician and beauty therapist) spent 4 hours working with Rachel giving her the look she wanted. We all had a little cry when Rachel looked into the mirror for the first time.

From me to you "Tingles":

Your confidence in yourself has grown so much. You're back at school studying for a career in early childhood education and your daughter had an incredible role-model in you."

PS: You are beautiful in every sense of the word.

- Sue xx

. Nothing's changed - except I've got some new aches and pains that I have to work around. And I'll keep working because like you, I've got a lot of living to do.

At IHG we know what menopause is all about - mentally and physically. We work with you to handle the physical changes that you are experiencing and we're always up for a chat too.

Give us a call on 5444 0920 or activate a free pass. We'd love to hear from you .

Sue.

Long read warning!!!

One thing I've learnt through my battle with my food, weight and health issues is that at different times, I go through different mindsets. The need to constantly readjust is always there. Studies prove that only 2-3% of people who lose over 20kgs will keep it off long term. Why? Because I believe there are several "stages" of weightloss that are used in isolation by most programs when in fact, there are several that come into play at different times - over and over again.

At first, most of us will need to adopt what we think are pretty strict boundaries in order to create a new normal when it comes to eating what's in line with our weightloss goals. By sticking to really good healthy foods at the start, we learn how it feels not only physically but emotionally to be a "cleaner" being.We can learn how certain foods affect our emotions as well as our waistlines. An example? I love a drink. BUT I now know that with menopause thrown into the mix, it makes me quite anxious and depressed up to 3 days after I've embibed. We'll also need to set ourselves new organisational goals when it comes to shopping for meals and scheduling regular exercise. Water intake needs to increase and we also need to look at sleep (or lack thereof) habits.

If you're significantly overweight, it's a lack of boundaries that get you into trouble in the first place - be honest with yourself. That's why we pay money to join some sort of program (gym, online, etc.) that shows us - usually via testimonials - proof that others have adopted that same program and achieved the sorts of results we are after.

Our control over our food intake is the hardest part to come to terms with. When you confront WHY you overeat - you're one step closer to being in control. A good friend and IHG Member said to me last week - "I eat in front of the television of a night because I'm bored. Wow - I finally said it out loud. That makes it real. I need to address my boredom!".

I'm exactly the same except I not only eat when I'm bored; I eat when I'm stressed and angry too. Back to the picture of the burger and the beer....

In the past few weeks, I've changed my mindset - it's been slow and it's still happening but it's finally working. You see, I've put on 7 kgs in the last year. I'll blame menopause but it's my emotional reaction to menopause that's the real problem .I've owned my issues when it comes to food. I've got a "to do" list that changes daily so there's my boredom taken care of. I'm not getting stressed over things I can't control - usually scenarios that involve other people and their actions. If I'm unsure of a situation, rather than make up problems in my own head - I'm asking the hard questions.

Ok - I won't digress anymore. Yesterday, I had a fantastic Christmas function planned with some great friends. I got up at 4.45am and went to an empty IHG and did some weights. Then there was the IHG Fun Run - and it was - FUN. I did a few laps of the course on my own after the event was over. Then I prettied myself up for lunch. I drank a few bevvies, ate a pulled pork burger (and even the small serve of chips that accompanied it) and then...wait for it...had a chocolate brownie with ice-cream for desert!

I got home, changed into my pj's and watched a bit of telly. THEN I MADE THE DECISION THAT TELLS ME THAT I'VE GOT MY HEAD BACK IN THE GAME - I had a plate of vegetables for dinner and drank a heap of water. "Me" last month would've continued on the downhill slide and had utter rubbish for dinner and drank a few more bevvies. Results for this week? 800gms on the scales and definitely losing cms.

Having my cheat meal in the middle of the day meant I wasn't going to bed over-fuelled and bloated. Because I'd exercised earlier in the day, I'd created a calorie deficit. The plate of vegetables and water meant that I didn't end up with a gnawing empty feeling.

WHEN you take in all the factors of why you overeat , only then can you own it, face it, and deal with it intelligently. Sticking to strict boundaries at the start is - I believe - of great significance to some chronic over-eaters. By sticking to strict boundaries, they see results on the scales which reinforces that the boundaries are working. That's why shake diets, pills, and potions with high price tags are so popular - but the results rarely last a lifetime. What these programs often don't deliver is a new map for the rest of the journey.

Right now, I'm feeling pretty pleased with my map. Sure, there will be detours and potholes along the way but "Route 67" was never going to be a straight, flat highway.

Sue is the owner of IHG. She used to weigh 108kgs and at age 41, embarked on the program of self-awareness and development that would see her control her weight for the longest period of her life.

She move to Bendigo because it has one of the highest percentages of obesity amongst it's population in the country. It's where she decided she could do the most good for women in the same predicament as herself.

HEAD INTO 2019 LIKE A BOSS.

YES - THERE'S A SPECIAL OFFER BECAUSE YOU WANTED ONE.

AND BECAUSE WE KNOW YOU'RE BUSY - YOU'VE GOT TWO WHOLE MONTHS TO TAKE US UP ON THE OFFER!

Join IHG on any of our memberships between

December 1st and January 31st and you'll get a month free. If money's a bit tight after Christmas and you join on one of our direct debit options, you won't pay for your first month. If you are "pay up front" person, we'll tack on a month to your membership - so pay for 6 and get 7. It's simple.

NO JOINING FEE, NO MIRRORS, NO QUEUES, NO MISSING CLASSES BECAUSE OF OVERBOOKINGS. NO FRILLS - JUST RESULTS.

Our workouts change daily and because of how we schedule them, you can train every day of the week.

Or you can pick and choose between routines. It's ongoing small group training under the guidance and motivation of a qualified trainer all day. Check out our current schedule. You have to see how we work to appreciate how we do it.

Register your interest with us before January 31st and you qualify for our Happy New Rear special. Your intro session is absolutely FREE OF CHARGE with no obligation to join.

HAPPY NEW REAR BENDIGO!

...then IHG is for you.

Train when you want for as long as you want.

For a fraction of the cost of one on one sessions with a Personal Trainer, we run small group training all day, everyday under the guidance of qualified PT's. Your training week is designed to provide all the key elements of a successful fitness program :strength, cardio, agility, endurance and core strength.

Whether you're a "gym junkie", or just starting out, our trainers keep a close eye on you and your progress. We have everyone from marathon runners, to footballers, to "over 60's (70's and 80's!)" training in our space. There's something for everyone and we make sure you're doing the right mix of work to reach your goals.

Our "gym" is very different to other fitness centers in Bendigo. It's run by women for women - and we understand what makes women tick.

Come in for a free trial and goal setting session with a trainer. We've got 3, 6 and 12 month* membership options from as little as $3 per day.*

THE TRIBE IS BETTER BECAUSE YOU'RE IN IT

Okay, so it wasn't printed out in pretty colours and fonts but I had two lists of foods on my fridge for 2 years; the 2 years it took for me to reach my goal weight of 65kgs (from 108kgs).

Coaches in all areas of sport, business and personal development will tell you that visual reminders of goals and processes are super-important in reaching your potential.

I had my two lists. One written in red biro of all the foods that I needed to get rid of if I was really fair-dinkum about getting my health back on track. The other was written in green biro and it was all the foods that I knew were sadly missing in my diet but would ensure my success.

This was before I knew anything "official" about nutrition and before I had done any formal training in Fitness.

I'd like to share the lists with you. They are not complete nor are they fully inclusive/exclusive of an individual's calorie requirements. They were simply my blueprint for my 40+ kg weightloss.

If you eat more of "the stuff that has to go" than "the stuff I have to eat more of",you probably need to address the imbalance...if your health and weight is important to you.

Sue.xx

Sue Walton

At 41 she was 108 kgs and a heavy drinker, smoker, and stepmother to 6 boys.

After a flippant comment she made to her husband about "not making it to 65 years old" - reality hit home. The journey took 2 years. Now, facing the effects of menopause, she's re-structuring her exercise load and her nutritional requirements.

Sue changed careers at 49 (she was once the Sales and Marketing Manager of a successful national company) because she wanted to help other women who were in a similar situation as herself. IHG is an environment where women can go about their individual health and fitness business without feeling judged or compared to unrealistic populist standards.

Do you know someone who's a member at IHG?

Do you know someone who'd love to come along to IHG?

We know the networking power of the Tribe and we value your faith in us.

If you're already a member of the IHG Tribe and you refer a friend in August, your friend gets a month free and so do you*.

If you're not a member of the Tribe (yet) and you come in because a friend sent you, you get a month free*.

THAT'S TWO BENDIGO WOMEN GETTING TO TRAIN AT IHG FOR A MONTH FREE.

THE TRIBE IS BETTER BECAUSE YOU'RE IN IT

*Offer applies to 6 and 12 month new memberships.

JOIN IHG DURING AUGUST AND GET A MONTH FREE!*

COME IN FOR A FREE SESSION WITH AN IHG TRAINER. SHE'LL DISCUSS YOUR GOALS AND WHAT MOTIVATES YOU. SHE'LL ALSO TRAIN WITH YOU AND GIVE YOU AN INTRO INTO THE IT'S HER GYM WORLD.

THIS OFFER IS VALID FOR THE WHOLE MONTH OF AUGUST BUT REMEMBER, THE SOONER YOU START, THE SOONER YOU CAN GET TO WORK ON BEING A FITTER, HEALTHIER, LEANER YOU.

*OFFER APPLIES TO 6 AND 12 MONTH MEMBERSHIPS.

YOUR IHG TRAINER WILL FILL YOU IN ON OUR FLEXIBLE PAYMENT OPTIONS DURING YOUR ABSOLUTELY FREE, NO OBLIGATION, INTRO SESSION.

I use my own life experience to help women like Judy.

I lost 45+ kgs in my 40's and now I'm fighting the slow weight gain of menopause...along with the mood swings, lack of energy etc.

As I've aged, I've changed how I exercise and how I eat. A bitter pill to swallow? Yes but one that can't be avoided.

This is the best time of our lives and we owe it to ourselves and our families to be the fittest we can be. We've worked hard raising families and supporting husbands, working full time etc and as we head into our retirement years, we want to be able to enjoy our lives. Getting old is a state of mind. Sue xx

Nine weeks ago a post appeared on my Facebook news feed - "Nine Week Tribal Challenge at It’s Her Gym".

It caught my attention and my interest. I decided to go along to the information night to see what it was all about. It was a week before my 57th birthday. I was overweight, unhappy with how I looked and how I felt, and believed I could never change.

I walked into a room full of women of all ages, shapes and sizes.

The mood in the room was happy, enthusiastic, and friendly, and it felt good. I listened to Sue explain the challenge, and I decided right there and then.

I can do this, I want to do this, and I did.

It has been one of the best decisions I have ever made. Not only have I begun losing weight (15kgs in 3 months) but I have met some amazing inspirational women, have learnt a lot about myself. Most of all I have had heaps of fun.

As a Psychologist of 30 years, I have helped 100's maybe 1,000's of people overcome barriers and challenges in their lives, but could not find a way to fight my own battle.

it's Her Gym has led me in the right direction, and I have begun a journey. I know I have a long way to go but I now have the belief that I can do it.

This gym is like no other I have tried (and there have been many). It's not calorie counting. It's not about starving and denying yourself life's pleasures. There is no judgement. There is no criticism, and there are no mirrors (I love that).

It's all about taking control, being healthy and being able to live your life the way you want to. For me it's about being able to travel, and being able to see and do the things I want to. I don't want to be that overweight woman who can't climb the stairs, or who can't do that sightseeing walk. I want to do it all and I now believe I can.

I am looking forward to continuing my journey, and if you, like me, are wanting to change your life, be healthy, and live, then go and see the wonderful women at It’s Her Gym.

15kgs lost in 3 months, and 15 to go!

Judy xxxx

Sue says....

Judy was absolutely convinced of her ability to reach her Challenge goal of 10kgs (she lost 13!) - when I saw her move, I knew we had some work to do. Her knees aren't good and she couldn't do a one-third range squat - let alone get up and down off the floor to do some exercises. We worked on compromises a lot. Yesterday, I had a good laugh with Judy as she held a v-sit for 45 seconds, went straight into 7 kg overhead dumbell presses and finished with a set of loaded squats. She does 4 workouts a week and stuck to our Idiot Proof Diet for the first 12 weeks with us. She's found her boundaries and now trusts herself to make smart food choices that not only help her to lose body fat but that make her feel mentally sharper as well. Judy - the Tribe is better for having you in it. xx

FOUR WORKOUTS A WEEK AND THE IDIOT PROOF DIET - WE GUARANTEE IT.

We know your time is precious...so we make it easy to fit exercise into your busy day.

Here's a link to our current training schedule.

YES - We're here to train with you all day, everyday (during our published training hours).

WE'LL GIVE YOU OUR IDIOT PROOF DIET AND IT'S RECIPE COLLECTION.

We'll teach you about macro-nutrients, the best calories to help you reach your health and fitness goals and what foods work best for your age/time of life.

And it costs less per day than your daily takeaway coffee...

It’s been 9 months since i joined It’s Her Gym and in that time I’ve not only lost 10kg but I’ve learned a thing or two from my wonderful trainers about health and nutrition.

I’ve learned that if you listen to and follow the advice of the pros (and don’t make excuses for yourself), then you will see big improvements in no time. For anyone who knows me, I have never been interested in my health or fitness. I felt super uncomfortable in other gyms and was incredibly bored with the whole thing. Not to mention I was eating ridiculous amounts of unhealthy unbalanced foods.

I wasn’t what you would call overweight, but I was beginning to feel the effects of poor diet and lack of exercise, and I was definitely unhappy with how I looked. At my heaviest weight and struggling with consistent headaches, I decided to check out this gym that I had been referred to and here I am 9 months later; completely addicted to exercising 3-4 times a week without fail because it’s fun! Headache free, 10kgs lighter, never bored with the ever changing quick paced program and receiving advice and support around the clock.

I recently completed a 26km trek up mountains, through bamboo jungles and rice fields in northern Vietnam and I’m positive I would not have had the confidence to attempt something like that without the progress I’ve made with It’s Her gym. Instead of struggling up hills out of breath, I was able to totally embrace and enjoy the experience. I am a healthier person mentally and physically now and there is no way I would have been this successful without Its Her Gym.

From Sue : Amy came to us as unsure as anyone I have ever met. She was clearly out of her comfort zone. Over time, her co-ordination, strength and speed improved, and she began to change right before our eyes. She has gone from being an unhealthy, “squishy” looking young lady into a lean, strong woman who always has a smile for everyone in the gym. Her acceptance of our guidance was absolute. She’s not a training maniac – she’s just a gorgeous young lady who is enjoying the health and vibrancy that she should enjoy at her age. Amy, you’re a quiet achiever who is a superstar in our eyes.

WINTER MONTHS ARE THE PERFECT TIME TO BE HITTING THE GYM, THE ROAD, OR THE PAVEMENT.....

AND ALL YOU HAVE TO DO IS PICK FOUR WORKOUTS FROM OUR WEEKLY SCHEDULE AND FOLLOW OUR IDIOT PROOF DIET.

No sign up fees.

Kid-friendly hours.

Month by Month or fixed term membership options.

THE PROOF IS IN THE RESULTS OF OUR MEMBERS. SOME OF OUR TESTIMONIALS ARE REALLY WORTH A READ...THESE ARE REAL BENDIGO WOMEN. THIS IS KAHLIA - SHE'S ONE OF OUR TRAINERS AND SHE LOST 47KGS FOLLOWING OUR PROGRAM. SHE LOVED IT SO MUCH, SHE BECAME A TRAINER AND IS HERE TO WORK WITH YOU.

YOU CAN HIBERNATE THIS WINTER OR YOU CAN START SHEDDING LAYERS IN TIME FOR SUMMER......

WANT TO COME IN FOR A CHAT AND A TOUR?

When I look at my ‘before’ photos I remember how defeated I felt. I had convinced myself that I was too fat, too lazy, too busy, too old to change. I had convinced myself that everyone should just accept me as I was, and that I was happy as I was.

I remember seeing people lose weight and ask them “What did you do?” they would reply “Watch what I eat and exercise” and I would think “Nah, that’s not going to work for me”.

I turned 41 and thought, righto, I have done all the ridiculous diets, I have done hypnosis, all of the programs you see advertised on TV and in magazines, personal trainers, gyms blah, blah, blah then I realised nothing external to me is going to make the difference. This isn’t about being born skinny, or being accepted for who I am, this is about making better choices.

In June I found myself getting really angry with someone for the lifestyle choices they made that impacted on me, and then I that “Oh-Oh” moment when I realised that my lifestyle choices, eating rubbish, not exercising and not taking care of myself were impacting on my family - those I cared the most about. How could I be angry with someone else when I was doing the same to my kids by eating myself into an early grave?

So I decided to do it all differently. I had always tried exercise after work, and if I ate rubbish during the day well there wasn’t any point to exercising was there? After work didn’t work for me as I had to find energy to exercise, and I had already spent all of my energy on everyone else and generally there wasn’t any left for me. I thought righto get up early! Great thought, but to be frank I am not a morning person. I know lots of people say that they’re not morning people, but I am not joking, I hated the mornings. I was scary in the mornings. I didn’t even talk to members of my family in the mornings (and I like them!) how the hell was I going to go with strangers…in active wear? Nonetheless I got up and got to the gym at 6.30 3 mornings a week. I didn’t do my hair, and I only had $12 leggings from Kmart. I had an old t-shirt but I was sick of excuses, I didn’t care what I looked like. People still smiled at me and didn’t seem to notice I was fat and unco, and grumpy. They encouraged me, and said hello (they didn’t know it wasn’t safe to talk to me at that hour), and I started looking forward to going in and seeing ‘the regulars”.

When I started at gym I couldn’t do a plank. I didn’t want to do half of the exercises. I felt like every part of my overweight body was ‘clapping’ when I moved. I couldn’t do a sit up (still struggling with that one), but every time I caught myself thinking “I can’t do this” I changed it to “You got yourself here, you can get yourself out of here”.

When I had exercised I had previously done it alone, so no one would see all the wobbly bits. But at It’s Her Gym I love that the trainers are always there. I have signed up to gyms before and I was fine at the intro sessions, but once the sign up sessions were done, I felt a bit abandoned. I couldn’t ask the person beside me (that would be embarrassing) and I didn’t want to go somewhere to make me feel like I had no clue. I’d end up feeling worse than I already felt about myself so I would stop going. I have never felt abandoned at It’s Her Gym (sometimes I wish they wouldn’t notice me ha ha), but the trainers and the women are always supportive. I laugh. Some days I look like a drunk at a disco, but I keep moving, and I keep losing a kilo a week. I keep gaining parts of myself I had buried.

I was 41 years old and 111.8 kilos on the 30th June when I signed up for a ten week challenge. It’s now the 23rd November and I am 26 kilos lighter, and it hasn’t been that hard. Changing my thinking has been hardest bit of training but now I stick to the Idiot Proof Diet, and I stick to my routine. I stick with what I know works. All that stuff about looking for people to accept me? I found there were lots of people who accepted me at Gym, but more importantly I found I can accept myself better now. I am in control of me, and those years spent out of control feel like such a waste. Be kind to yourself, check out It’s Her Gym. Build yourself a village of support. Be with women who know how hard it is to find time for yourself, and are trying to be their best so they know how you feel……YOU can be your best!

If you come into Gym, please say Hi, but give me 10 minutes to wake up first…I haven’t changed everything!

Karli.

I'd been overweight since I was 16.

I was diagnosed with polycystic ovary syndrome at the age of 22. I thought well, that's why I've been overweight all those years but it really was just me not looking after myself. My periods were irregular and nothing worked like it should.

Now I'm 27 and a mum to two little girls - Hattie and Lexie. They are both under 4 years of age so I’ve got my hands full like other mums.

My oldest Lexie has additional needs so trying to provide the best for her, I forgot about myself. I had it in my head there wasn't any time for me to exercise or eat right.

I'd go a whole morning without eating a single thing and then – because I was starving by lunch time – I’d binge on junk foods while my girls napped. Another binge would happen after they went to bed at night. I’d be up early again struggling to pull myself out of bed.

I had an infant and a toddler to attend to – both of whom needed my constant care and supervision. When getting out of bed became my biggest daily challenge, I realised that I was suffering from post natal depression. Both of my pregnancies were difficult and having Lexie diagnosed with a very rare chromosomal imbalance (I was told she would be unable to walk/talk/feed herself soon after she was born - but more on that another time) . My mental state wasn’t good and from my pics, you’ll see that my physical state was abysmal.

I was killing myself slowly. I certainly wasn't the best version of myself and I knew I needed to be for my children and my husband Daniel. I was 110kg, starting to buy size 22 clothing, my feet hurt and so did my legs. I'm only 5 ft 3 tall. I think I was as wide as I was tall.

I needed to change for myself and I wanted to change for my family so in June 2016 I signed up to the Pledge Membership at It’s Her Gym. The wonderful trainers - all of them - Sue, Aggy, Kahlia, Katie, Ash - all have helped me in so many ways. They helped me understand everything I needed to know about food, change and exercise. Following the Idiot Proof Diet has been amazing for me. I am a very determined person so I focus on exactly what needs to happen to get things done. Following the eating plan and training regularly has been a huge turning point.

THE IDIOT PROOF DIET

WORKS!

The first couple of months were hard –

My husband Daniel has lost weight and is healthier too. My girls only get rare treats and really only eat good healthy whole foods. I’ve gone from 48% BodyFat to 24%. My BMI has dropped from 49 to 22 (for those of you who like numbers).

Most importantly of all, my body functions properly for the first time in my life. No more sore legs, no more irregular periods, no more depression, no more mood swings, and I pretty much smile all the time.

I've watched my oldest daughter Lexie develop and progress beyond what experts and specialists predicted and Hattie is such a happy little girl. I truly believe that my positive attitude and habits have had a huge effect on them.

My husband works night shift so now I am up at 6am before the girls are awake. I go to the gym and am done in 45 minutes. I train with the Gymmers 6 days a week. It’s my time and I’m good at it. Really, really good at it. I love it all – weights and resistance training, High Intensity Interval Training, running, Bootcamp – who would’ve thought?

I have a routine but it’s also now my hobby. I love the fact that now I’m giving my girls and my husband the best version of myself.

My advice to anyone who wants to change is to start changing small things everyday - those small changes end up as big results. I write everything down – I have all my records (as does the Gym) – every Fitness Test Result, every milestone. I even have reminders set into my phone telling me what time to eat and of course, I have shopping lists and meal plans based around the Idiot Proof Diet. When circumstances are out of my control, I always have a back up plan – a can of tuna, a water bottle and a piece of fruit works every time.

You can do anything you set your mind to - you just have to really want it. Never ever give up.

If you're ready to CHANGE, click on this link. Our trainers are here to help.

Your goals are our goals.

Your smile makes us smile.

Your success is our success.

Real Bendigo women, real results.

I am that person who has tried all those fad diets which would always get the weight moving, however I found I could never stick to it and I would finish off in a worse position than I started.

For a long while I was working shift work (starting work at midnight) which saw me pile on the kilos and being diagnosed with Polycystic Ovarian Syndrome also gave me an excuse as to why I let myself go . Having your doctor tell you that it’s going to be a real struggle to lose any weight classifies as a pretty good excuse to remain big right!? I choose not to listen and made it my goal to prove him wrong.

Everybody has a New Year’s Resolution and for so many years I said to myself “this year I am going to be skinny”.

It wasn’t until my new mind set of wanting to be fit and healthy rather than skinny came into play that I could feel things really taking shape. The beginning of 2016 saw many new changes and challenges for me. One being a big move from South Australia to Bendigo, which has so far proven to be one of my most positive and life changing moves that I have made.

I used this move as a chance at a new beginning. I had to get my butt into gear and start playing a team sport again, I have always been a sporty person and loved playing both Netball and Basketball however I found that I was way too embarrassed to step foot into a new sporting club. I made myself believe I wouldn’t make the cut and the list of so many other excuses stopped me from even registering to play.

Another couple of months went by and I was doing nothing to change which was making me more miserable than ever.

Walking into It’s Her Gym was my turning point.

I walked into the gym at about 110kg - down from my starting weight of 115.2kg. I wasn’t judged. I was welcomed with open arms. I chose this gym as I needed something different from the conventional gyms such as Anytime Fitness or Snap - both of which I had tried in the past.

From that day forward I have made many connections not only with the trainers but with fellow gymmers who all together share the same ultimate goals. My physical strength has improved beyond what I ever thought could be possible for me, however I also feel that my mental health and mindset on life has improved greatly. My head space has always been very up and down, however I now use exercise as an escape for my overactive brain.

Before joining the gym I could only really classify myself as lazy, however now attending the gym has become a part of my daily routine. It’s something that I look very much forward to and I find myself lost when I’m not able to attend. I even hate the rest days that my trainers make me take. I feel that my weightloss has opened up many new and exciting opportunities for me as I now have the confidence to participate in many new things. For instance just recently I took part in Mudderella which was an amazing and exhilarating experience which 6 months ago was something that I wouldn’t have even considered.

I still lack motivation on the odd occasion (as we all do!) so I found having a trainer on the floor to really motivate me and push me is my saving grace. The amount of times I was told to “keep going, push harder, and lift heavier” has kept me going.

As for my diet, at the beginning I was so strict with myself - cutting out almost everything and sticking to the Idiot Proof Diet advertised at gym which I guarantee is 100% effective and gives you the boundaries you need at the very start. It gives you some very motivating results to get you started. After a while, I’ve learnt so much about other foods from Aggy and Sue – they really know their stuff. I have found that you can really make healthy food exciting. Which before I felt was impossible. This diet also allows me to slip up once or twice without suffering too much on the scales. The only advice I can give is that you need to listen to your body. If you need a rest day take it. If you need a night out - GO and ENJOY it. If you need a cheat meal take it, but come the next day, work harder because you need to make every opportunity count. I recently found a quote that really resonates with me and my weightloss journey and that is “ Your mind will quit 100 times before your body ever does, so feel the pain and do it again. Hard work is always worth it.”

PS: I HAVE 6KG TO LOSE TO REACH MY GOAL WEIGHT WHICH WILL MAKE 37 KGS IN ALL THAT I'VE LOST – THE TRIBE AND MY TRAINERS WILL KEEP ME ACCOUNTABLE….AND NOW, YOU’VE READ IT TOO SO I GUESS I JUST HAVE TO FINISH WHAT I STARTED.

Andie : Gymmer since November 2015.

“Fat, unfit & battling a chronic illness, I weighed in at 96.4kg when I joined IHG in November 2015. My health had declined to a state where I was unable to work so I took a 'gap year' to try and sort it out.

With no previous success at sticking to a diet and exercise program at other gyms, I took out a 3 month membership at It’s Her Gym with no real belief that this time would be any different.

14 months later & even with 10 weeks off for major surgery, I've lost over 20kgs (that's 4 bags of oranges) and I’ve tossed out all my size 18-20 clothes for good. I’m loving my new size 12 wardrobe, but mostly loving that I feel about 25 years younger! It's been a year of holistically letting go of baggage for me and I'm happy to say that the blood, sweat & rivers of tears have all been worth it!

The difference for me has been Sue's no nonsense approach and the constant supervision by trainers who understand my personal needs, barriers & goals. They have supported me and worked with me at my own pace. I find the routines and always changing variety of workouts leaves little room for skipping activities and I can be in and out in 30 minutes - gotta be happy with that!

And when my friends ask, I tell them no, it's not the cheapest gym in Bendigo, but that's because you get what you pay for!!! "

If you want to come into It's Her Gym and have a NO OBLIGATION chat with a trainer, just click and we'll be straight back in touch or call us on 5444 0920.

Now I feel like the way I look on the outside finally matches the person that I am on the inside.

When I first joined It’s Her Gym, I lost 10 kgs by counting every calorie into an app. My mum surprised me with 3 months of the Pledge Membershipand this was the turning point for me. Without this, I honestly don’t know if this would have worked.

I wanted Aggy (It's Her Gym Professional Trainer) to take my one on one sessions because I needed someone to push me. I was sporty and competitive as a kid and knew I would respond to someone who wasn’t afraid to push me. And she pushed me, and I swore at her, so she pushed me some more. The really powerful thing that I noticed was the improvement in my mental health.The more strengthening work I did, the stronger I became mentally. Running and cardio have slowly become a way to clear my head and live completely in the present moment. I continue to learn so much along the way.

Both Sue and Aggy know what type of person I am, and push me to lift more, run harder and train better. But they both stepped in when they thought I wasn’t having enough rest days and have both been there to tell me to not be too hard on myself and for a lovely chat when needed. It doesn’t mean failure, it doesn’t mean that the whole week of training is a write off and I should eat whatever and not go to gym. It means I work harder and refuel my body with the nutrients it needs. What has made a big difference to me is learning how to fuel my body. Sitting down with Aggy and Sue, as well as talking to both the members and other staff about what our bodies need is the reason why my weight loss journey has been a success for me.

I have finally learned to listen to what my body doesn’t like and what it needs. I will probably always have a love/hate relationship with cheese and sugar, but my body very clearly tells me that it doesn’t want those things so a food binge does not exist anymore. A treat or enjoying a night with friends exists, but unhealthy emotional eating is something that I am beginning to put behind me. I am not quite there yet, but every time I walk into It’s Her Gym, safe to admit when I made some poor choices and even though sometimes I complain a lot, at the end of the day I have so much fun. I am healthier, fitter, stronger, empowered and I’m never going back! I was hesitant about sharing this 'before' photo, as I am completely embarrassed by what I see and cried when I found this photo tucked away. I am not usually one to get all emotional, but losing this 40 kilograms has been a huge journey for me, both mentally and physically.

I have not only lost weight, I have learnt about self compassion along the way.I have been overweight my whole adult life. I have always been healthy and active, thought I was eating the right food and thought that I just had a bad metabolism. Now I am even more active and I feel like the way I look on the outside finally matches the person that I am on the inside. I’ve always been adventurous. I have travelled and lived all over the world. The last few trips I chose because they are active and I knew they would boost my mental and physical progress. I spent time trekking in Fiji and Peru and they were the most empowering trips of my life. I really felt like I belonged, alongside all the other fit people. No one judged me because of my weight. I always struggled with confidence and body image issues. It never stopped me from doing anything, but it did stop me from enjoying my life to the fullest. I was always worried about how other people perceived me and there were always doubts that I wouldn’t be able to do whatever adventure I was about to undertake. I am not at my goal weight yet and I still struggle sometimes with my confidence, but now I feel like I am who I want to be. It’s not even about weight loss anymore, it’s about my strength, my fitness, my health and ultimately my happiness.

6 years ago this week I started a relationship.

At the time, I didn't know where it would go, but I was hopeful. It is a relationship where what you put in, you get equally as much back, and sometimes more.

There have been good times and not so enjoyable times. People have come into our life and left, but still I have plodded along with my partner day by day, seeing each new day as a challenge, but always with a goal in sight.

The 6 years have been ever evolving. Changes have kept things fresh in my relationship. I have never felt bored, let down or disappointed, like in so many other relationships I've experienced. We have stuck together, and hope to continue on for many years to come. So thank you Contours, now It's Her Gym, for being my constant, ever faithful, loyal and honest partner in life.

We made a promise to each other in 2010 and we've stuck by each other in good times and in bad. May we have many more years of happiness together. ❤️

Hi. My name's Gayle. I have been a member of IHG for nearly 7 years now. I lost 16kg and have regained 4kg over that time (menopause is horrendous isn't it?)

I am 62 years old and a nurse in the field of kidney dialysis.

The gym means many things to me. It’s the place I exercise and keep strong and flexible. It’s the place I maintain my overall health. It’s the place I maintain my mental well-being and it’s a place I can meet friends and have a chat.

As a post-menopausal woman, IHG provides that extra support I need to maintain bone-density, mental health and cope with just the general issues of the aging process.

My personal goals for a meaningful and happy life include avoiding as many health issues as possible. There is no doubt that exercise and maintaining a healthy weight is the best way to achieve this. The all-body, strength training and aerobic fitness that IHG provides is perfect. IHG’s no nonsense, non-judgmental, support and friendly approach is great.

I am not an exerciser by nature, in fact I am quite lazy, but the confronting and terrifying nature of the obesity crisis keeps me motivated! Being a nurse in the dialysis field I am acutely aware of the poor health outcomes for obese people and the list grows everyday. More and more people are suffering because of the poor choices they have made regarding diet and exercise.

IHG has something for every woman. Don’t lose your quality of life to ill-health. I didn't start at a gym until I was 55. It's never too late. I urge anyone who's overweight to just get started. It’s easy. Exercise and eat well. IHG will support you!

Thank you to Sue and the team at IHG.

Jill's the fittest she's ever

been in her life and she's nearly 50....click on the pic to see her in action.

but it wasn't always so....here's her story.

"This is not my first rodeo! But it is my last"

Since I was about 14 I have either been on a diet, basking in the afterglow of a successful diet or contemplating my next diet. I have done pretty much all of the mainstream eating plans at some point in the last 30 odd years. I always got results in the short term but I was always glad when they were over and I could go back to ‘normal’ eating, and inevitably over time I would put most of the weight back on.

In my 30’s I went back to study, I worked full time, studied part time and because I wasn’t busy enough, decided I’d study for a fitness qualification as well, I loved group fitness classes so much I became a Group Fitness Instructor! Step, Powerbar, Boxing, TBT and even Zumba classes, I took them all, I also dabbled in some adventure racing. For a few years this maintained me but soon I had three jobs and after taking on a new full time job something had to go. I went from instructing at least 6 classes a week to just 2.

Then, at 41, I became pregnant with my daughter and I decided to give up instructing and almost all activity ( to be safe), I did take up water aerobics during my pregnancy! My weight crept up and up, I never really felt pregnant, just fat! My daughter was born very prematurely at 28 weeks in the Women’s hospital, she spent 3 weeks in the NICU and a further 5 weeks in special care in both Melbourne and Bendigo before being allowed to come home. I spent the best part of two months eating and ‘caffeinating’ in hospital cafeterias. This was the most emotional and stressful time in my life ( and I’ve a had few), by the time my gorgeous girl came home I was elated but I developed PND and I ended up at almost 93 kg, the heaviest I’ve ever been.

I joined Its Her Gym (Contours back then!) in about October 2012. It’s been a rollercoaster of weight down, weight up over the last 5 years. After a couple of years of failed IVF treatments and subsequent depression I was all over the place. We went on a trip to Hawaii and a month or so later I saw a video my husband took of my daughter and I doing some Tahitian dancing. I was so sad and embarrassed, I just felt like I’d had enough, I was tired of being miserable. My daughter was a year away from starting school and I wanted to get my endless weight issues sorted out before I had menopause to deal with as well.

I had a wedding coming up so that gave me the extra incentive to start my journey. I decided I wasn’t going to rush it, or starve myself. This was going to be a long term plan, I wanted to do things differently this time, I decided I didn’t want to focus on a weight/number, I wasn’t going to get caught up in the quick fix cycle I’ve done a dozen times before.

I started a Food Diary, and I committed to it 100% - no matter what I eat it goes in the diary. Once I got the diary habit in check I decided to sort out one meal a day, I chose breakfast. It was always the hardest for me because I habitually sleep in and then look for something quick ! I have mild IBS so some foods just do not play nicely with my tummy. I tried smoothies but I eventually locked in Overnight Oats (made with Sculpt) which I have during the week and then I have eggs on the weekend. I make 5 days of oats on Sunday so I only have to warm them and add fruit each morning!

By keeping an eye on my food diary I was able to see where I could make better choices. My husband cooks dinner the nights I’m at gym so he helped out by reducing my portion sizes and cooking a few healthy recipes we all love to eat. Portion controlled meals was another key. If a recipe says 4 serves, we make sure it’s divided up and I would always ensure I had only one serve. I always look for recipes or meals that include protein and are not heavy with carbohydrates.

Occasionally I would get sweet cravings after dinner ( at least once a month), so I drink lots of different herbal teas to satisfy the immediate urge and put some time in between the craving and the reaction to it. Sometimes if tea wasn’t enough I would have two squares of dark chocolate (Lindt Mint Intense is yummo)

I work full time and my husband is gone most mornings around 6am so I simply cannot get to the gym 5 days a week so I go 3 times a week. I try to make the most of those 3 visits though and spend between 75 and 120 minutes working out. I like to make sure I do both cardio and weight training every week and always try and push myself a little so I can improve. You only get out of your workout what you’re prepared to put in so if I don’t work hard I won’t get to where I want to be. If I’m not going forward, I’m going backwards or I’m going nowhere.

It’s been just over a year now since I really took control of my actions and my weight is down 19kgs. My fitness is probably the best it's ever been in my life. It was tough in the beginning but I knew if I stuck to my plan it would become easier. I have a couple of drinks here and there, we eat pizza occasionally for dinner and eat out regularly but I always get back on track.

I weigh myself once a week at the gym, whether the number is up or down doesn’t change my focus, if I’m sticking to my plan I know the results will come and I’m trying to create my new ‘normal’. Menopause is stalking me big time so I can’t afford to drop the ball now. My aim is to be fit and healthy, be fabulous at 50 and not pass my perpetual ‘diet’ mentality on to my daughter. I’m still a work in progress, I’ve only got a little bit of time before I’m 50 and my daughter deserves the best mum I can be, I don’t want to let her down.

Sue had a quote written up in the gym recently, it said: ‘You only fail when you give up’. I’m determined I’m not going to fail this time around so I like to repeat this quote to myself often, especially when doing squat jumps and burpees!

Sue says -"Jill is another one of the wonderful women who have found their weight & fitness solution at IHG. We stick to our diet and training philosophies - we know they work. We provide an environment that allows real Bendigo women to find their best version of themselves. Nothing will work unless you are prepared to change your mindset and put in the work on the gym floor. Jill puts in - and she's an inspiration to many of the other members around her. She's always got a kind word or a smile for anyone who's struggling with their own commitment or motivation. She's on our standard One Body One Life Membership - less than $20 per week via direct debit." IHG - REAL BENDIGO WOMEN, REAL RESULTS. ACTIVATE A FREE PASS AND ONE OF OUR PROFESSIONAL TRAINERS WILL MAKE A TIME THAT SUITS YOU FOR A FREE, "NO OBLIGATION TO JOIN" GOAL SETTING AND INTRODUCTORY SESSION.

Sometimes it's about strength and wellness; not just weightloss - Sue.

"Hi Sue, just wanted to share a progress photo with you. Have dropped 7kgs in the last 7 months and am feeling SO good.

My work at the winery over the last 10 weeks was very physical and very exhausting. Climbing up to catwalks, pulling heavy hoses, lifting heavy stuff, spending all day on my feet - I was asleep by 9/9.30 every night. I truly believe that I would not have had the stamina or strength to get through the work had I not spent the last 6 months at your gym. Joining IHG was the best thing I have done for myself in forever. Thanks for the support, the motivation and the fantastic atmosphere you create at the Tribe's space.

Chelle (55) xxx

3 dress sizes in 12 months........

My name is Siobhan.

I had put on weight slowly after I got married in 2012 and even more after having my son.

Severe sleep deprivation due to my son being a terrible sleeper for two years and being so tired every single day was the perfect storm. The weight just kept piling on. I would go through bouts of ‘being healthy and dieting' and I would lose a couple of kilos here and there...but the weight never stayed off.

Once my son finally started to sleep through the night, I started to feel like my old self again. I knew I had to do something about my weight as I was sick of the way things were. In March 2017 I went to see Sue at It’s Her Gym. Sue is a straight shooter, calls it as it is (which I really appreciate) and is very supportive. Sue has been so helpful when it came to improving my diet. I remember thinking ‘but I don’t eat rubbish/takeaway/junk food all the time, why am I so overweight?’ My initial consultation with Sue put me onto the right track with my diet and exercise and it has made a huge difference.

In 12 months, I have lost 18kgs. It was slow and steady, some months were better than others. It was a lifestyle change for me. No crash diets, no starving myself or going hungry, no training twice per day at the gym. I needed the changes I was making to be sustainable and achievable. I will still go out and have an occasional drink with friends and eat a slice of cake at a birthday party, I also have pizza for dinner every now and then. The difference is that I no longer have a glass of wine most nights after work and I don’t snack after dinner when watching tv - they were just bad habits I had to change. When I'm at a party, I choose one nice thing (usually cake) to eat and then stop at that. If I am out for dinner, I always ask for my meal to have extra salad or veggies and no hot chips. All these things really do make a big difference over 12 months.

Initially it was really hard. I was sore when I started at the gym and it took a while getting used to not eating lots of bread, pasta and white rice. It does become so much easier though and you get better at knowing what to eat. I now really enjoy working out, which I never thought I would.

Here is what has worked and still is working for me:

I train at It’s Her Gym 4 times per week, non-negotiable (unless I am sick). For me, it is a 6am session before work (I'm home well before 7am!) three times during the week, and one Super Saturday Session.

What I eat? The biggest thing for me was to cut down on starchy carbs - Sue told me I was a Carb Queen. I eat brown rice and sweet potato a couple of times a week but I avoid bread, pasta and white rice. I avoid ‘low fat products’ only eating full fat dairy and coconut milk/cream.

Breakfast- I eat breakfast everyday, which is either short cut bacon and eggs (no bread) an omelette or a healthy protein smoothie with berries.

Lunch- I always have leftovers which I take to work and reheat. If I don’t have leftovers I will have a salad with a tin of tuna mixed into it.

Dinner- some of the things I cook all the time are:

chicken curry (korma, green, massaman) cooked with full fat coconut cream, served on veggies, no rice.Curried sausages with loads of veggiesSpag bol, with lots of veggies hidden in it, served on steamed veggies rather than pastaSausages or burgers from the butcher with veg or saladChilli concarne on steamed vegSalmon and vegShepherd’s Pie (using sweet potato on top)

Snacks- Greek yoghurt with berries/rice cakes with peanut butter/almonds - it's basically Sue's Idiot Proof Diet and my whole family can eat the same meal. I just have to add some starchy carbs if the boys in my life want them.

Sue says......

"When I first met Siobhan I was full of admiration for her having taken that first step in our door. She was about to return to work, she had a young child , and she had a very firm idea of how she was going to improve her health and fitness. It would be slowly, on her terms and it had to be sustainable for the rest of her life.

Her first training sessions? I could see she was right out of her comfort zone. It was all totally foreign to her - every single bit of it - but she was the hottest, reddest, sweatiest person in the room. She was willing to learn and she made a point of being almost right under my nose in every session.....or was that because that's where one of the air-conditioning vents is??

Siobhan knows that she has done something wonderful for both herself and her family. She took her investment in her IHG membership very seriously and epitomises what we stand for.'

Thanks Siobhan for being a part of our Tribe. That activewear sits well on you xxxx

Is it your time to get started? If you're ready, we'd love to hear from you.

Every day I remind myself that I'm now in the most productive, stable time of my life and that I have a very long life in front of me; the best years yet! Bring it on!

"I want to lose weight and tone-up".

....say 90% of women who walk in our door at IHG.

IHG functions in direct response to what 90% of you want. Why? Because when I was in your shoes, there was nowhere that provided an environment that covered all aspects of what I needed to succeed. I figured there were plenty of other women (90% in fact!) who would benefit from the same sort of fitness center that I wanted to be in.

Forget your ideas of how a gym traditionally operates. You really have to see it for yourself - spend an hour with a Trainer for FREE.

1) Our program re diet and nutrition is basic, clear and sustainable. It's Idiot Proof.

2) All areas of your fitness are catered for ; strength, cardio, endurance, agility and balance. A diverse and always changing program is what makes for a leaner, fitter, healthier body. You've got to see it in action to really appreciate it.

3) Apart from your first three one on ones with a trainer, you are free to train when it suits you...we're always here.

4) You won't ever just wander aimlessly around not knowing what to do. We're always here to train with you.

5) Our trainers "get" where you're at. No less than four of our trainers are IHG weightloss champions who, because of their own success, want to share that knowledge and success with you.

Four of our trainers are allied health and exercise science graduates and students. Their technical knowledge is there for you to draw on and they choose to work at IHG because of the value they can give our members. Our trainers aren't in it for their own glory - they are in it for YOUR success.

6) We have a variety of membership options because we know that, although 90% of us want to "lose weight and tone up", our individual priorities and motivations can be vastly different. You can join for as long (12 month One Body One Life Membership) or little (3 month Body Blitz Membership) as you like. You won't pay a joining fee and there's also our new Month by Month option.

If your time is NOW, come in and see us.

Here is Sue’s take on FUEL and it’s really simple to understand.

This E-Book is free so download away!

Humour me okay? When I’m talking to people about taking up a new fitness or health regime, it’s amazing the amount of key decision points are shared by brides searching for their dream dress!

Let’s start with that friend who you will take with you to start looking at boutiques (gyms). She’s probably had personal experience with various boutiques or knows of someone who has. You’ll be lead by word of mouth or perhaps you’ve done internet investigation of your own. Perhaps you’ve seen some pics on line of someone else’s wedding (body transformation story) and you feel you have similar taste (life situation). You’ll visit the boutiques (gyms) suggested and try on a few (free workouts) dresses (programs) and you’ll make up your mind depending on how much you love the dress and the impact it’s going to make on your big day (LIFE!). Of course, the retail person (trainer) who’s working with you on your choice knows exactly what suits your body type and has taken into account all of your body’s positives. Then there’s that moment that every bride experiences…that moment when they put on THAT dress. You just know it’s the right one. You’ll work out how to budget (membership) for it because it’s THE DRESS that is going to be just perfect for your BIG DAY (life). Think this is a little far-fetched? I don’t. Choosing a gym or fitness program SHOULD be as important as choosing a wedding dress yet so many people just choose on price, trendy techno-equipment, or inappropriate peer group pressure. You wouldn’t choose a dress just because it was cheap or because someone else said it looks okay on you. Choose your “dress” because it makes you feel comfortable, confident and committed. And do your research well. Your Big Day (Life) is something you have to cherish forever.

You know how it is – when you’re already flat out with the normal day to day rigours of life and one more problem/obligation/”yes” moment sends you over the edge. It’ll manifest itself in different ways for each of us – a sharp comment to a loved one, secret tears session, an eating binge, an extra drink or three…..you know the feeling“mental” trayRemember, this is your life and your tray. The first mistake we all make is to compare the load of our tray with those around us. There’s the start of an issue right there…..you know those people who constantly want to be busier/more important/more stressed than anyone else? That’s the sort of competition you don’t want to enter!

Let’s get back to the priorities on YOUR tray. The best way to determine the priorities on YOUR tray is to take the time to write down the main focuses in your life. The contents of my tray for instance consist of work/business (because I own my own business and it is very important to me), my husband (because I love him, I care for his welfare, I enjoy his company, he supports me), my dog (because she loves me unconditionally and everyone needs that!), my stepchildren and their families, my own family and my friends, and my own training time.Full tray right? Yep. It comes with a host of positive stuff and also a lot of negative stuff but it all deserves space on my tray and I’m pretty good at holding it up. At different times, the things on my tray will come to the fore in terms of the time/attention needed but they all have their permanent space on my tray. Sometimes though we get things dumped (either by fate, our own mismanagement, or other people’s actions) on our tray that we don’t have room for and that’s when we reach our tipping point…….and life’s funny like that, it’s going to happen. When we “lose it”, “snap” or feel overwhelmed by life it’s usually because we’ve let things get on our tray that really don’t deserve to be there. Then all the small annoyances in life become bigger and bigger in our minds – usually to the detriment of those things that we have decided belong on our tray.Learning to say “no” to things that will deflect your time and attention away from the things on your tray is a good place to start. Unexpected emergencies (big and small) will happen but if your tray is balanced, you’ll be in a much better place mentally to deal with them efficiently and expediently. Look at your tray and what’s on it. Remember, it’s your tray so what you decide is important enough to be on it is entirely your decision. Can you hold it up? If the answer isn’t “yes”, then maybe you need to start making the load lighter by asking for help or getting rid of stuff that really isn’t deserving of a place on your mental tray.

You've told us you don't like paying a joining fee.

You've told us you want variety in your training.

You've told us you want various levels of membership and support.

You've told us you want personal service.

You've told us you like a bit of a bargain...........................

Join It's Her Gym in May on a 3, 6 or 12 month membership and get a month for $1.

Here's how it works:

If you join us on a pre-paid 3 month membership - for $1 extra, you'll get one month extra.

Same on pre-paid 6 and 12 month memberships.

If you choose to pay off your 12 month membership via direct debit, you'll only pay us a dollar for your first month. When you think about it, it's that first 4 weeks that's important when starting out, so we want to make it as easy as we can.

It's Her Gym is not your average "gym". Call us on 5444 0920 to talk to one of our "so not average!" female trainers or activate a free-pass via this link. We'll get you in for an absolutely, no obligation, no pressure, FREE fitness consultation and introductory workout.

When you're ready to change, we're ready to listen.....

Real Bendigo women, real results.

I'd been overweight since I was 16.

I was diagnosed with polycystic ovary syndrome at the age of 22. I thought well, that's why I've been overweight all those years but it really was just me not looking after myself. My periods were irregular and nothing worked like it should.

Now I'm 27 and a mum to two little girls - Hattie and Lexie. They are both under 4 years of age so I’ve got my hands full like other mums.

My oldest Lexie has additional needs so trying to provide the best for her, I forgot about myself. I had it in my head there wasn't any time for me to exercise or eat right.

I'd go a whole morning without eating a single thing and then – because I was starving by lunch time – I’d binge on junk foods while my girls napped. Another binge would happen after they went to bed at night. I’d be up early again struggling to pull myself out of bed.

I had an infant and a toddler to attend to – both of whom needed my constant care and supervision. When getting out of bed became my biggest daily challenge, I realised that I was suffering from post natal depression. Both of my pregnancies were difficult and having Lexie diagnosed with a very rare chromosomal imbalance (I was told she would be unable to walk/talk/feed herself soon after she was born - but more on that another time) . My mental state wasn’t good and from my pics, you’ll see that my physical state was abysmal.

I was killing myself slowly. I certainly wasn't the best version of myself and I knew I needed to be for my children and my husband Daniel. I was 110kg, starting to buy size 22 clothing, my feet hurt and so did my legs. I'm only 5 ft 3 tall. I think I was as wide as I was tall.

I needed to change for myself and I wanted to change for my family so in June 2016 I signed up to the Pledge Membership at It’s Her Gym. The wonderful trainers - all of them - Sue, Aggy, Kahlia, Katie, Ash - all have helped me in so many ways. They helped me understand everything I needed to know about food, change and exercise. Following the Idiot Proof Diet has been amazing for me. I am a very determined person so I focus on exactly what needs to happen to get things done. Following the eating plan and training regularly has been a huge turning point.

THE IDIOT PROOF DIET

WORKS!

The first couple of months were hard –

My husband Daniel has lost weight and is healthier too. My girls only get rare treats and really only eat good healthy whole foods. I’ve gone from 48% BodyFat to 24%. My BMI has dropped from 49 to 22 (for those of you who like numbers).

Most importantly of all, my body functions properly for the first time in my life. No more sore legs, no more irregular periods, no more depression, no more mood swings, and I pretty much smile all the time.

I've watched my oldest daughter Lexie develop and progress beyond what experts and specialists predicted and Hattie is such a happy little girl. I truly believe that my positive attitude and habits have had a huge effect on them.

My husband works night shift so now I am up at 6am before the girls are awake. I go to the gym and am done in 45 minutes. I train with the Gymmers 6 days a week. It’s my time and I’m good at it. Really, really good at it. I love it all – weights and resistance training, High Intensity Interval Training, running, Bootcamp – who would’ve thought?

I have a routine but it’s also now my hobby. I love the fact that now I’m giving my girls and my husband the best version of myself.

My advice to anyone who wants to change is to start changing small things everyday - those small changes end up as big results. I write everything down – I have all my records (as does the Gym) – every Fitness Test Result, every milestone. I even have reminders set into my phone telling me what time to eat and of course, I have shopping lists and meal plans based around the Idiot Proof Diet. When circumstances are out of my control, I always have a back up plan – a can of tuna, a water bottle and a piece of fruit works every time.

You can do anything you set your mind to - you just have to really want it. Never ever give up.

If you're ready to CHANGE, click on this link. Our trainers are here to help.

Your goals are our goals.

Your smile makes us smile.

Your success is our success.

Real Bendigo women, real results.

I am that person who has tried all those fad diets which would always get the weight moving, however I found I could never stick to it and I would finish off in a worse position than I started.

For a long while I was working shift work (starting work at midnight) which saw me pile on the kilos and being diagnosed with Polycystic Ovarian Syndrome also gave me an excuse as to why I let myself go . Having your doctor tell you that it’s going to be a real struggle to lose any weight classifies as a pretty good excuse to remain big right!? I choose not to listen and made it my goal to prove him wrong.

Everybody has a New Year’s Resolution and for so many years I said to myself “this year I am going to be skinny”.

It wasn’t until my new mind set of wanting to be fit and healthy rather than skinny came into play that I could feel things really taking shape. The beginning of 2016 saw many new changes and challenges for me. One being a big move from South Australia to Bendigo, which has so far proven to be one of my most positive and life changing moves that I have made.

I used this move as a chance at a new beginning. I had to get my butt into gear and start playing a team sport again, I have always been a sporty person and loved playing both Netball and Basketball however I found that I was way too embarrassed to step foot into a new sporting club. I made myself believe I wouldn’t make the cut and the list of so many other excuses stopped me from even registering to play.

Another couple of months went by and I was doing nothing to change which was making me more miserable than ever.

Walking into It’s Her Gym was my turning point.

I walked into the gym at about 110kg - down from my starting weight of 115.2kg. I wasn’t judged. I was welcomed with open arms. I chose this gym as I needed something different from the conventional gyms such as Anytime Fitness or Snap - both of which I had tried in the past.

From that day forward I have made many connections not only with the trainers but with fellow gymmers who all together share the same ultimate goals. My physical strength has improved beyond what I ever thought could be possible for me, however I also feel that my mental health and mindset on life has improved greatly. My head space has always been very up and down, however I now use exercise as an escape for my overactive brain.

Before joining the gym I could only really classify myself as lazy, however now attending the gym has become a part of my daily routine. It’s something that I look very much forward to and I find myself lost when I’m not able to attend. I even hate the rest days that my trainers make me take. I feel that my weightloss has opened up many new and exciting opportunities for me as I now have the confidence to participate in many new things. For instance just recently I took part in Mudderella which was an amazing and exhilarating experience which 6 months ago was something that I wouldn’t have even considered.

I still lack motivation on the odd occasion (as we all do!) so I found having a trainer on the floor to really motivate me and push me is my saving grace. The amount of times I was told to “keep going, push harder, and lift heavier” has kept me going.

As for my diet, at the beginning I was so strict with myself - cutting out almost everything and sticking to the Idiot Proof Diet advertised at gym which I guarantee is 100% effective and gives you the boundaries you need at the very start. It gives you some very motivating results to get you started. After a while, I’ve learnt so much about other foods from Aggy and Sue – they really know their stuff. I have found that you can really make healthy food exciting. Which before I felt was impossible. This diet also allows me to slip up once or twice without suffering too much on the scales. The only advice I can give is that you need to listen to your body. If you need a rest day take it. If you need a night out - GO and ENJOY it. If you need a cheat meal take it, but come the next day, work harder because you need to make every opportunity count. I recently found a quote that really resonates with me and my weightloss journey and that is “ Your mind will quit 100 times before your body ever does, so feel the pain and do it again. Hard work is always worth it.”

PS: I HAVE 6KG TO LOSE TO REACH MY GOAL WEIGHT WHICH WILL MAKE 37 KGS IN ALL THAT I'VE LOST – THE TRIBE AND MY TRAINERS WILL KEEP ME ACCOUNTABLE….AND NOW, YOU’VE READ IT TOO SO I GUESS I JUST HAVE TO FINISH WHAT I STARTED.

6 years ago this week I started a relationship.

At the time, I didn't know where it would go, but I was hopeful. It is a relationship where what you put in, you get equally as much back, and sometimes more.

There have been good times and not so enjoyable times. People have come into our life and left, but still I have plodded along with my partner day by day, seeing each new day as a challenge, but always with a goal in sight.

The 6 years have been ever evolving. Changes have kept things fresh in my relationship. I have never felt bored, let down or disappointed, like in so many other relationships I've experienced. We have stuck together, and hope to continue on for many years to come. So thank you Contours, now It's Her Gym, for being my constant, ever faithful, loyal and honest partner in life.

We made a promise to each other in 2010 and we've stuck by each other in good times and in bad. May we have many more years of happiness together. ❤️

Elite athletes don't just train IN their sport. They do functional exercises, strength, mobility, agility, cardio-vascular endurance, balance etc. in order to stay at the top of their game.

The same principles apply for the rest of us. But we want it to be fun, challenging and doable at our level.

At It's Her Gym our trainers are a bit like mums who hide the veggies in the spag bol sauce. You do all of the same critical elements that elite athletes do but we work it into our daily routines. Your body won't get bored and neither will your brain. The results you get will keep you inspired.

The best thing about our routines is that you don't have to think what to do next. We've worked it out for you. If you want proof of how it works, download a free pass and come in for a free session. You've probably seen some of our members' testimonials. We can guarantee you'll get results if you stick with our programs.

Come on in for a serve of "spag bol"...we're pretty sure you'll like it.

......

It’s been 9 months since i joined It’s Her Gym and in that time I’ve not only lost 10kg but I’ve learned a thing or two from my wonderful trainers about health and nutrition.

I’ve learned that if you listen to and follow the advice of the pros (and don’t make excuses for yourself), then you will see big improvements in no time. For anyone who knows me, I have never been interested in my health or fitness. I felt super uncomfortable in other gyms and was incredibly bored with the whole thing. Not to mention I was eating ridiculous amounts of unhealthy unbalanced foods.

I wasn’t what you would call overweight, but I was beginning to feel the effects of poor diet and lack of exercise, and I was definitely unhappy with how I looked. At my heaviest weight and struggling with consistent headaches, I decided to check out this gym that I had been referred to and here I am 9 months later; completely addicted to exercising 3-4 times a week without fail because it’s fun! Headache free, 10kgs lighter, never bored with the ever changing quick paced program and receiving advice and support around the clock.

I recently completed a 26km trek up mountains, through bamboo jungles and rice fields in northern Vietnam and I’m positive I would not have had the confidence to attempt something like that without the progress I’ve made with It’s Her gym. Instead of struggling up hills out of breath, I was able to totally embrace and enjoy the experience. I am a healthier person mentally and physically now and there is no way I would have been this successful without Its Her Gym.

From Sue : Amy came to us as unsure as anyone I have ever met. She was clearly out of her comfort zone. Over time, her co-ordination, strength and speed improved, and she began to change right before our eyes. She has gone from being an unhealthy, “squishy” looking young lady into a lean, strong woman who always has a smile for everyone in the gym. Her acceptance of our guidance was absolute. She’s not a training maniac – she’s just a gorgeous young lady who is enjoying the health and vibrancy that she should enjoy at her age. Amy, you’re a quiet achiever who is a superstar in our eyes.

Time! Results! Fat burn! Toning! These are on the top of our list when it comes to exercise. We're all busy women and we want the fastest way possible to achieve what we want.

After years of spending up to 2 hours on treadmills, doing weights, using cross-trainers etc. EVERY day, I started doing High Intensity Interval Training sessions. I wrote them myself. There really wasn't a name for them but it was HIIT (High Intensity Interval Training) that I was doing.

That was over 13 years ago.

I had been working PRETTY hard for long periods of time.

Then I was working REALLY REALLY HARD for much shorter periods of time.

My bodyfat percentage dropped like a stone and I was the fittest I had been in my life.

Here I am, nearly 55 and still 45kgs lighter than I was when I turned 40.

All of the daily (trainer supervised and run) theme sessions at It's Her Gym are designed around those same HIIT principles.

High Intensity Interval Training is for EVERYONE. You work to the best of YOUR ability at the time. Your BEST will improve over time if you keep up your schedule. HIIT training is variable, challenging, lifechanging and social. It can be used in many ways if your trainer is experienced, motivating and engaging.

TABATA is a timing principle of HIIT training - it's the one that most of us learnt to use way back when and it is a staple of good training practices today. We run our TABATA sessions at 7 am and 9am every Saturday. Registration is essential so call us on 5444 0920 or drop us an email at itshergym@itshergym.com.au

To all of our Gymmers and readers over the age of 45 - you should be including resistance training in your weekly workout schedule.I think you all know by now that muscle wastage/atrophy associated with the aging process is one of the main causes of weight gain in middle-aged women.

So, if you want fast, efficient results driven exercise routines designed by women or women, give us a call on 5444 0920. We can talk about membership options or you can come along to a Saturday Session for $10 as a casual visitor.

Registrations for Saturday Sessions are essential!

It seems that Personal Trainers are literally growing on trees! But finding the right one that can help you achieve the results you are after? That's a different story. Look for one that can size your body type up in a few seconds, can tell from your skintone and body "odour" what your current diet is like (yes, we can tell what you're eating habits are like just by your "smell"), has perhaps had life experiences that share commonality with your own, and has the necessary skills in the area of training that suits YOUR needs.

If your trainer has empathy with you and your life challenges, then you are far more likely to be in tune when it comes to prescription of lifestyle changes. Look for a trainer who "walks the walk" and "talks the talk". Look for a trainer who will not just teach you how to do a squat or throw a punch - look for a trainer who "gets" YOU.

Lisa's Story:

Getting closer to 50, overweight, watching my own mother becoming unhealthier every day, and watching my daughter Vanessa put on weight? I decided things had to change. The only way to do that without becoming a “nag” was to lead by example!

During April last year there was Bendigo Community Health’s “Biggest Winner” challenge which peaked my curiosity. So I signed up. This was the start of my transformation. Next was taking up one of the offers of a weekly boot camp training session with “It’s Her Gym”. There was no going back.

I was so impressed with all the programs on offer that I suggested to my daughter that we give it a go. Between us we have lost 30kg, changed our way of eating and our lifestyle. We now grab any chance to go hiking, bike riding and even things we have a fear of - like flying! Our success is not down to one thing in particular but rather, many.

Vanessa and I encourage, and sometimes, even compete with each other. This has actually made us closer as mother/daughter. All the other gymmers are so friendly and encouraging. The programs at the gym change every day so we don’t get bored and if we slack off at training, one of the staff gives us a kick up the butt! The staff have a soft side too, always there for a bit of advice on training or to tweak our eating habits.

We put our success over the last 10 months down to enjoyment, setting goals (small at first), having a training buddy, determination, perseverance (there were times when we weren’t getting results but our commitment to job never faltered) and a good network of people who have similar interests.

Vanessa’s determination and healthy eating have seen her go from a 69kgs to a very strong and fit 53kgs. I’m so proud of you Nessy! I have gone from a size 12 to a size 8. Sue tells me all the time how great my legs are!

We are so looking forward to the rest of our lives now knowing we can achieve most things that we set out to do. Our journey is still continuing and it looks so wonderful.

Thanks to everyone at “It’s Her Gym”; staff and clients. You have all helped us reach our goals even if you didn't realise it. xxx

Let’s look at all the good things eating protein does for your body…

Protein satiates hunger

Protein will help you avoid overeating and reduce the risk of obesity, which is directly associated to health problems like high blood pressure and diabetes (...which are the two leading causes of kidney failure). Also studies show that people who increase their protein consumption are more effective at sticking with their dietary changes on a long-term basis.

Protein strengthens your skeletal health

It can actually prevent osteoporosis and other skeletal health problems. If you aren’t getting enough protein in your diet, you’re putting yourself at risk of developing bone problems in the future.

Protein provides amino acids that are essential for health

Amino acids are literally the building blocks that are used to grow and repair muscles, skin, organs and hair. Your body is constantly having to rebuild and repair itself, and amino acids are essential for these processes to function optimally. If you don’t have adequate amino acids, it can lead to loss of muscle mass, higher risk of injuries, loss of skin elasticity, brittle hair and much more.

Protein helps you to develop more muscle mass

Not only do amino acids assist your body with recovery and repair but they’re also important for increasing muscle mass. As you get older, it becomes increasingly difficult to maintain lean muscle mass. Lean muscle mass has been directly associated with having a healthier and longer life. For this reason it’s even more important to get as much protein into your diet as you get older. And let’s not forget that having more lean muscle makes it becomes easier for you to reduce… body fat and avoid the health problems associated with obesity.

As you can see, there are many reasons why you should be increasing your protein consumption. Protein is essential for a strong and healthy body.

Balance is everything

Now that said, keep in mind that protein is just one of three essential macronutrient components in a healthy well- balanced diet. The key to any diet is “balance”. You shouldn’t eliminate or over eat any of the three macronutrients - protein, carbohydrates, fat.

Even if you’re on a low carb diet, you should be consuming plenty of vegetables and some fruits in your diet.

As a reminder, here’s how carbs breakdown (...super simplified, but you get the point)

Carbs = glucose/sugar

Too much glucose/sugar = fat

Often times people think low carb diet and high protein diet are one in the same…. and it’s really not the case. In fact, it shouldn’t even be called a low carb diet, because you can still eat plenty of vegetables and some fruits and still be considered “low carb”. If you’re counting your carbohydrate intake, you know that the carbohydrate component of vegetables is very low, so you can eat a large volume of vegetables without hitting your carb limit. On the other hand, eating a piece of bread can easily push you over your carb limit since the carbohydrate component is so much higher. The type of carbohydrate foods you eat determines your carbohydrate intake. Here are the types of carbohydrate foods…

Veggies = low carb

Fruits = moderate to high carb

Starches = high to very high

Bottomline

When you eat a healthy portion of protein and fats along with the right kind of carbohydrate foods, you’ll be able to maintain a healthy balance in your diet and still remain “low carb”.

If this is all too hard, grab a copy of our IDIOT PROOF DIET. We’ve done all the work for you!

You walk into the gym. You scan your keytag. You fluff around with your "program" - hoping that you can get onto a cross trainer or treadmill at some stage because that's what your card says to do. You do some abs, use some machines and leave OR you get to the gym in plenty of time for the "scheduled" class only to find there's no parking spaces left or the class is already booked out...so you grab your "card" and train - a bit, on your own. Most gyms operate this way.

Now, try this.......

You walk into the gym. The trainer greets you by name, as do the other members who are there are the same time as you. You've forgotten your keytag - no matter, the trainer knows your name anyway and can check you in. You and the trainer have a chat about the day's program, the kids, work and a few other bits and pieces. You trade stories about your weekend. Then she invites you to join into the group session that's already running. She knows hundreds and hundreds of exercises that are designed to get you the results you want - so you don't have to think of things to do. She's done all the work for you and shows you how to get the most out of your workout.

Here are the Top 9 Benefits of being a member at It's Her Gym:

1) No thinking! The trainer leads you through the entire workout. There's no thinking involved. She tells you what to do and how to do it. It takes the guesswork out of everything.

2) Price effective. The average private session costs $80 per hour. If you train 3 times per week, it will cost you less than $6 per session* (based on a 12 month standard membership).

3) Motivation: Everyone needs motivation. Getting to the gym is hard enough let alone working out on your own. We WANT you to turn up - we want to motivate you. And the other members who train at the same time as you will motivate you too.

4) Accountability: your typical commercial gym counts on you NOT turning up. At It's Her Gym we want you to achieve your goals and want you to turn up. The trainers and the members who train around the same time as you want to hold you accountable.

5) Confidence! There are literally thousands of exercises and ways to use your body and equipment to train. That's why trainers exist - we're there to design your workouts and show you how to get the best results for YOU. It's Her Gym is the place to go if you've never been a member of a gym before....we know what it's like to be a beginner and hold your hand every step of the way.

6) Fun - let's face it, going to the gym on your own is boring. Fitness shouldn't be boring. By doing things under the supervision of a coach, and in a small group, fitness becomes fun.

7) Variety - every day is not the same. At It's Her Gym we are constantly changing our training timetable and session content.

8) Personal Attention : it's like private one on one training shared amongst a small group. You always get plenty of personal attention. We know every member's limitations, movement patterns and goals within the group setting.

9)Results! If you follow our plan for you, we guarantee it 100%. The bottom line is that your life will change and you will get results.

Training is challenging enough, but then having to deal with soreness the next day can feel like an unfair “punishment” for your efforts, rather than a reward.

The truth is there is no getting around feeling some soreness after a workout. It’s actually a good sign, as long as the soreness isn’t too severe, because it means that your muscles are being worked.

Why You’re Sore After a Workout....

When you work out, you’re essentially stressing your muscles, which actually causes tiny tears in your muscle fibers. This is normal. As soon as you’re done stressing your muscles, your body quickly responds to repair those tears. Each time the tears are repaired, it lays down more muscle fibers making your muscles bigger and stronger.

The soreness you experience largely depends on the amount of stress you put on your muscles. How much soreness you experience depends on several factors:

Your fitness level - the less fit for you are, the more soreness you’ll experience.Your familiarity with the workout - if the workout involves exercises and activities you’re not used to doing, the more sore you’ll be the next day.The amount of effort you put into the workout - the more you push yourself during the workout the more likely you’ll feel sore the next day.

For the most part, no matter how severe your soreness feels, your body has the capability to repair your muscles and recover fully. However, there are a few things that you can do to help speed up the healing and repairing process, so that you can overcome your soreness more quickly.

How to Overcome Muscle Soreness Faster....

Here's some tips that’ll help reduce or eliminate muscle soreness after a workout:

Consume more brightly coloured fruits and vegetables. These produce contain lots of antioxidants which help prevent muscle damage. The brighter the colour the better, because these fruits and vegetables have the highest content of antioxidants. Exercise produces waste and increases free radical activity, which can cause cell damage. Antioxidants work effectively to clean up the waste and fight off the free radicals, to prevent any long-term damage from occurring in your body.

Drinking a post workout protein shake is an effective way to reduce muscle soreness as well. Regardless of your fitness level, if you’re exercising, you need to make sure that you are consuming enough proteins. Proteins provide amino acids to your body, which are the building blocks needed to repair and rebuild muscle fibers that have been damaged during the workout. How much protein you need to consume after a workout varies with each individual, but usually 15 - 30 g of protein is recommended. Keep in mind that for most people, your body can’t process more than 30 g of protein at one time. The most bioavailable protein supplement is whey protein; the type of protein in our Sculpt Shakes. Bioavailability simply means it’s easily absorbed and assimilated by your body.

Self myofascial release (foam rolling). It’s a technical word for self massage. If you have access to a foam roller, hand held massage roller or even a PVC pipe, you can roll your sore muscles to help alleviate muscle soreness. It’s important to not just roll up and down the muscles, but to actually find the “hot spot” and hold it for 20 seconds before your roll off the area. The exact mechanism isn’t known, but one theory is that the compressive pressure put onto the sore area produces a temporary ischemic compression (stops the blood from flowing into the area) and when you roll off the area, it causes a rush of blood to flow into the area which helps accelerate the muscle repairing process.

Unless you've been under a rock, you'll know that Alcohol is worth a whopping 7 calories per gram (to save you working it out, two glasses of white wine can be around the same calories as half of a loaf of white bread).

But it's not only the calories in alcohol that are the culprit. In lay terms, of all the "nutrients" (ie: things with a calorie value) we ingest, alcohol is the most useless - our bodies don't have a use for it. So, our bodies (clever machines that they are) go straight to work as soon as we drink working their little organs out trying to "metabolise" the alcohol that we just so thoughtlessly gave them.

While they are busy doing that, they don't metabolise the fats, carbs and proteins that we have also fed them during the day.

So, in short, ALCOHOL is like a big door stop on your metabolism.

Worn out runners can lead to shin splints, knee pain, muscle soreness and incorrect gait.

Did you know that if you're walking/running around 40 - 60kms a week (and a lot of members do!) that you should be replacing your runners every three to five months? Before you say "I don't run or walk" well, if you do our cardio workouts in the gym, you run/walk/jump etc.

Worn out tread isn't the only indication of use...it's the compression of the sole cushioning from frequent use that is important.

Invest in yourself, your frame and your fitness. Your body will thank you for it.