Wednesday, 23 January 2013

GM-Fitness ask what stage are you at!

It is nearly the end Of January. Has the year been kicked started as you have wanted it to?

Has your Change In Lifestyle began Yet?

Everyone will set different Goals..Will have different Ideas..When Am I Going To start is the question you should be really asking!

Changing any behavior, whether it is giving up smoking, changing eating habits, beginning to exercise or handling stress, is difficult and requires a great deal of effort and determination.

Which stage are you at? Check out below....


This is the stage in which people are not seriously considering the possibility of change.This maybe because they are unaware of the problem or because they are resisting confronting it.


This is the stage where people become aware or acknowledge that their is a problem.They are seriously considering the need to change, but need to weigh up the PROS AND CONS. Do Not get stuck at this stage!


Most people in this stage will make a change within the next three months. However they are still in the decision making process and dont like to be hurried in to action. They have progressed from the contemplation stage by finding out what steps they need to take to start the change process.


This is the stage when people actually start to make change, These changes could be anything that will result in a long term change in behavior.

Has the above helped?

Change is hard but it is worth it!

Health and Fitness should be something of thought!

Are you Ready To Take Action Yet?



Saturday, 19 January 2013

The Human Back By GM-Fitness


The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or backbone) and its breadth being supported by the ribcage and shoulders. The spinal canal runs through the spine and provides nerves to the rest of the body.

The Spine along with other bones and muscles provide strong support for the trunk , But at the same time allows the back to flex , extend, and turn.

Vertebral Column

The Human spine is made up of 26 bones called vertebrae...7 cervical vertebra support the head.
12 Thoracic Vertebrae form joints with the ribs.
5 bulky lumbae vertebrae bear most of the weight. The sacrum connects the spine to the pelvic girdle.While the coccyx consists of four small fussed vertebrae.

From The Top






Guys your spine, pelvic girdle , ribs and shoulder blades form the framework of your skeleton.

Lets Talk Back Muscles

Back muscles are divided into two specific groups: the extrinsic muscles that are associated with upper extremity and shoulder movement, and the intrinsic muscles that deal with movements of the vertebral column. Several small muscles in the cervical area of the vertebral column are also important.

The extrinsic muscles

Superficial extrinsic muscles connect your upper extremities to the trunk, and they form the V-shaped musculature associated with the middle and upper back. They include the trapezius, latissimus dorsi, levator scapulae, and the rhomboids. Intermediate extrinsic muscles include the serratus posterior superior and inferior. Most of their function is involved with respiration.

The intrinsic muscles

Intrinsic muscles, which stretch all the way from the pelvis to the cranium, help to maintain your posture and move the vertebral column. They’re divided into three groups: the superficial layer, the intermediate layer, and the deep layer. The muscles in all of the layers are innervated by the posterior rami of spinal nerves:

Injuries of the intrinsic back muscles often occur while using improper lifting technique. You can protect the back muscles by bending from the hip and knee when you lift objects from the ground.

Exercises To work your Back

1. Lat Row Pulls

The latissimus dorsi are the large back muscle group that is located below your arms. They are like a muscular set of wings and are referred to as "lats." Lat row pulls are done by bending forward 90 degrees at the waist. Slightly bend the knees. Grab either a single bar or dumbbells with your choice of weight and pull up toward your chest. Bring your elbows as far back as they can go, keeping your neck and torso straight. If using a bar, touching it to your chest is okay. If using dumbbells, you can enhance the lift by twisting inward as you lift and then twist back to the way you started on the way down. Don't let any weight touch the ground during this exercise.

2. Lower Back Flies

Lie on your stomach. Put your palms over your ears and lift your chest as high as it can go bending at your lower back. To intensify this exercise, lift the legs at the same time and extend your arms as if you are flying.

3. Tri-Trap Push

Choose a dumbbell with a challenging weight. Bend your elbows and hold the dumbbell with two hands on one end at the back of your head. Let the other end hang. Push the dumbbell up over your head, opening your arms into a full extension. Drop back down to the first position and repeat. This will work your triceps and trapezius (upper back) muscles.

4. Pull Ups

These are one of the hardest and most successful upper back exercises. Grab a chin up bar with your palms facing forward or facing you. When you pull yourself up, cross your feet over one another to prevent swinging. This will work the rhomboids and lats. Enhance your pull ups by holding your position at the top and then dropping slowly down before pulling up again.

5. Push Ups

Push ups may be considered a chest exercise, but the back muscle groups are worked when doing them as well. Start with your hands shoulder width apart with your legs extended and your knees locked. Be sure not to arch your back, and bring your chest down within an inch or two of the floor. Enhance your push ups by putting weights on your back or having someone create resistance as you rise. You can also experiment by moving your hands closer together or further apart.

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Sunday, 13 January 2013

GM-FITNESS ( What Motivates you?)

What Motivates you?


Morning all, Today GM-Fitness would like to discuss Motivation... Why do some people achieve while others barely breathe?

What motivates some and not others?

Have you ever thought...What your thoughts are like?

Do you ever question Why Not?

Are you a person who is  always oozing positive vibes..Or do you think That some things are never meant to be?

GM-Fitness/ Myself meet different characters everyday ,that is what makes our job so worth while. The process of changing someones thoughts, I believe goes hand in hand to making peoples motivational choices change for the better.

What makes people do the things they do to whether it is regarding Fitness/ Clean eating/ Good sleep/ Not consuming excess amounts of alcohol/ Not taking drugs/  Have you ever thought what the processes of all the above are really about!

I believe / Mel from GM-Fitness believes

Motivational choices regarding achieving your goals come from.

Self Control
Self Belief
A positive attitude
A dream some may say!

I personally think that if you want something enough you will get there with the right mind set..Everyone from time to time will have that little negative voice in the back round    (saying stop-give up..This is To HARD)..Have you experienced that?

Nothing in life is ever easy and Changing your body is very much the same.. But if you change your mind set apply all of the above in time..YOU Will get there!

You Have to Remember Nothing is unrealistic if you truly believe in it.

You need to decide.. Take action Contact us GM-Fitness!

One thing for sure attack your fears....And fight to become fit!

Fitness my friends is a change in your lifestyle. A Change in your thoughts/ The way you think/ If you are at that place in your life right now. Where you are  sick of hearing the words can not/ cant/ wont/unfit/ overweight/ high blood pressure/ bad skin/ lack of confidence/

Then why not invest some good quality time in GM-Fitness. We practice what we preach.. We are dedicated to making changes to clients lives. We understand the Process it takes to get to where you be.

Tomorrow I will expand my thoughts abit deeper on the Different types of Motivation, And where you currently are on the Scale.

Thank you for taking the time to have a little read this morning, I hope you go away with the question what motivates me!


Thursday, 3 January 2013

Join GM-Fitness/ Bikini Fitness in 2013

Kick start The new year with a New You with Team GM-Fitness

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Bikini Fitness With GM-Fitness Is a ladies class which Takes Place every Monday evening and Thursday Evening At 7.30pm At St Peters Rugby Club..GM-Fitness Are currently Taking sign ups for the new year from today!..

Rewards and Benefits With GM-Fitness/ Bikini Fitness

Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.

Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.

Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.

Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

All of the components to a well-balanced exercise routine are used at Bikini Fitness from aerobic exercise, strength training, and flexibility training, The class is fun and filled with fantastic ladies who also are reaping the benefits from Training With GM-Fitness.

So Why Not Contact Us today! GM-Fitness can help you reach your new you goals!