The Best work out pump up tunes… as voted by UNSW students

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We asked 15 UNSW gym members what their favourite work out song is and here are their answers…

Kate, 21: Toxic, Britney Spears

Sam, 19: Strip that Down, Liam Payne

Jess, 20: Work, Rihanna & Drake

Rebecca, 20: Thunder, Imagine Dragons

Mandy, 23: Bootylicious, Destiny’s Child

Jane, 18: Say it, Flume

Kate, 22: Wild Thoughts, DJ Khaled

Beth, 20: Famous, Kanye West

Taylor, 20: Congratulations, Post Malone

Grace, 22: Friends, Justin Bieber & BloodPop

Lin, 24: The Louvre, Lorde

Teigan, 22: Chameleon, PNAU

Taylah, 18: SexyBack, Justin Timberlake

Jay, 19: Sorry, Justin Bieber

Summer, 20: Starboy, The Weeknd

Fi, 21: Slide, Calvin Harris

 

Okay, so now that you have had your say… these are our top 3 work out songs…

3.  Fake Magic, Peking Duk

Third Spot goes to Aussie locals Peking Duk with their track Fake Magic. Its just a really uplifting tune that will get you pumping the weights in time with the beat. Well done boys.

2. Mi Gente, J Balvin & Willy William

Runner up goes to Mi Gente…. a Spanish song that’s like Despacito 2.0 but much better. This song has an amazing beat, and you can’t help but dance around the gym when you hear it. You will probably have no idea what the lyrics are saying but its seriously doesn’t matter because the song is just that good.

1. More Than You Know, Axwell & Ingrosso

The top spot goes to relative newcomers Axwell and Ingrosso! This tune has got to be one of the best of the year, and is the perfect song to get you in the mood for a serious work out.

 

RB

The two best exercises to develop a strong core

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Have you always wanted to improve your posture?

Do you spend 10 hours a day slouching in front of your computer and as a result have a sore back?

Then core training is for you!

The basis of every strength training program starts with having a strong core. Having a strong core is important in improving bad posture and preventing back pain (which are common in the student population).

Ab crunches are boring as.. plus they aren’t as effective in strengthening your core as many other core exercises. So here are two other amazing exercise that you can add to your gym routine to improve your core strength…

Plank

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The plank is the simplest, yet most effective exercise in targeting the core region as well your arms. It requires no equipment and can be done anywhere. For beginners, try holding the plank position for 30 seconds 1-3 times a day, and then gradually increase as you get stronger. For good technique, make sure that your body is flat and in a horizontal straight line (see above pic).

 

Romanian Twist

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The Romanian Twist involves sitting on your butt, lifting your legs up off the ground and twisting your body from side to side. At first you can do this with no extra weight (just your body weight) however, as you get stronger try holding a weight (dumbbell, kettlebell) in your hands whilst twisting your body.

 

So there are two great exercises that can be done at the gym or at home that will tone and strengthen that core of yours!

 

RB

What’s on at the UNSW gym this spring?

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Alright, the doom and gloom of winter is over and spring is here! This is the perfect time to come out of hibernation and start your strength training program!

The University of New South Wales Fitness and Aquatic centre (UNSW gym) has all the equipment and resources you need to kick start your journey to a stronger you.

The UNSW gym has a main strength training area which is downstairs and is where you will find most people working out. This is great if you want to put your earphones in, block out the world, and just be in the zone. However, this space can often get a bit crowded when in peak hours. Therefore, to avoid the crowd this spring, it is highly recommended that you use this area in the morning before the masses of uni kids wake up in the afternoon and crawl out of bed to come to the gym.

The gym also has a wide range of group physical activity classes that run everyday throughout spring. These include High Intensity Training classes (great if you want a mix of cardio and strength training) and Spin Classes (awesome for strengthening your leg muscles). These group classes are great if you are looking for a fun, social work out experience. They are also very popular with female gym members, as there is a greater emphasis on having fun compared to working out by yourself.

If you are a little unsure about how to use the equipment, or have any questions you can ask one of the awesome Personal Trainers that work at the gym.

 

Check out the Timetable for all group fitness classes at the UNSW gym here:

https://www.unsw-ymca.org.au/timetables/77/

 

RB

What should I be eating to complement my strength training program?

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Getting strong, and feeling strong can be greatly assisted by the food choices that you make. If you are already eating a balanced diet, then chances are you will only need to make slight changes to your diet in order to receive the full benefits of strength training.

Firstly, making sure you have adequate amount of protein in your diet is essential as it helps repair and rebuild muscles in your body after a strength session. Protein can be found in meat products, however, for a vegetarian option you can try tofu, dairy, legumes and nuts. Also, if you’re worried that protein will make you ‘bulk up’ then don’t be. You will only ‘bulk’ if you make significant changes to your exercise schedule, lifestyle and diet, and increasing protein intake alone will not have this effect.

CARBS. I know, scary right. You’ve probably been told numerous times in your life that you should be eating less carbs. However, carbs are essential in fuelling your body for a workout… so go ahead girl and eat that bread roll.

Here is a sample meal plan that you can follow or slightly tweak in order to fuel and refuel you body with the right stuff.

BREAKFAST

Eggs and spinach on toast or an Omelette. Eggs are a great source of protein that can be cooked and consumed easily. Eating Spinach in the morning is a great way to increase your vegie intake! Spinach is also a great source of Iron which is so important for women (women often have low levels of Iron).

Lunch

Chicken and potato salad or Taco’s. Chicken is also another great source of protein and is a very versatile food that you can put in numerous dishes. Taco’s that have plenty of salad in them (and not overloaded with Sour Cream and Cheese) are a delicious way to get carbs, protein and vegetables in your stomach!

Dinner

Baked salmon with brown rice and steamed vegetables. Try some fish every now and then as it is packed with the good stuff. Try and choose brown rice over white rice, as brown rice contains much more fibre and will keep you fuller for longer.

 

A balanced diet is the key to keeping healthy whilst you train. Don’t think that you have to be really strict when it comes to food, as you are allowed to treat yourself every now and then!

 

RB

A few tips everyone should know when beginning strength training

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Okay, so you have begun a strength training program and have started to notice some changes…

You may be waking up in the morning and finding that your butt and quads are a bit sore. Don’t stress.. this is completely normal. It’s your body telling you that you are doing good things to it.

As well as this, you may be finding that you’re a bit more hungry and thirsty than what you usually are. This is also completely normal because your body is using up more energy and you are sweating out more fluid as a result of your training program.

So let’s use a girl squad analogy to emphasis some useful tips to make sure that you stay healthy and happy whilst undertaking your training.

  1. Water is your BFF. Drinking plenty of water before, during and after you work out is important in making sure you feel in tip top shape.
  2. Stretching is your kind of clingy but loyal friend. Stretching can be a slightly tedious and annoying thing to do, but stretching often will improve your flexibility and muscle resistance which will help you greatly in your training and also reduce muscle soreness.
  3. A solid warm up is like that friend that you always bring as your plus one because they know how to pump you up for a big night. Doing a good warm up, such as 15-20 minutes of cycling before you being your strength exercises will get your body in the mood for a great workout session.
  4. Healthy food is that reliable friend that you turn to when you have issues you want to get off your chest. Making sure you eat adequate amounts of nutritious food, especially before and after you work out will help relieve your body of fatigue and generally make you feel energetic and happy.

These tips apply to everyone, whether you are a beginner or you have a lot of experience in strength training. So keep this info in mind in order to keep your body healthy and happy!

 

RB

 

Dedicated womens spaces in Gyms: Why this could be the perfect for you

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Women’s spaces in public gyms offer females a comfortable workout area. So if you want to escape the hustle and bustle of the main workout spaces in public gyms, womens spaces are perfect for you!

If you are a beginner when it comes to strength training, womens spaces are great for you. They provide an area in which you can learn how to use strength training equipment without heaps of people watching you. Once you feel comfortable with using gym equipment here you’ll more than likely want to start working out in the main gym area!

The UNSW gym provides a womens workout space that has all the equipment you need to undertake a strength training program. This space is located on the top floor of the gym (burn some extra energy walking up the steps) and is seperate from the main gym area (away from grunting men). This area can be accessed by UNSW gym members by obtaining a pass from reception (takes three seconds). Mostly, there will only be one or two women using this space at a time (perfect) .

Many current members of the gym, as well as those considering becoming a member of the UNSW gym do not know of its existence. Therefore, promoting that there are womens work out spaces at public gyms is essential in increasing female membership.

Womens spaces in gyms, such as that provided by UNSW Gym, are a comfortable way for you to begin strength training.

So if you are considering purchasing a gym membership, ask your local gym if they have a womens work out space…as this could be the perfect starting point for you.

 

RB

 

 

Dear uni girl: Testimonials on why the UNSW gym is the right match for you

 

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The University of New South Wales (UNSW) fitness centre provides a range of activities and spaces that cater for young women who want to get strong and feel fabulous.

Here are some testimonials from some of the gym’s female members:

Yuka, 21, Arts and Business Student

“I come here about 5 times a week to use the weights. I don’t really come here to use the treadmill or bikes because I think cardio is pretty boring. I can see why women don’t want to go in the weights section but I don’t feel like there is any judgement in this gym and would recommend this place to other women.”

Paige, 20, Mechanical Engineering Student

I come here pretty often, I’d say 4 times a week. I like to use the functional exercise room do a lot of body weight strength exercises. I also like to use dumbbells and kettlebells. I think the functional exercise room is perfect for women because you can do your own thing and your own little space.”

Kate, 22, Arts Student

I live on campus so it’s so easy for me to come here and workout. I’m comfortable working out here because there’s so many girls that use the gym too so I don’t feel like I stand out. Obviously, the boys use the gym as well but I think that most of the guys here are really respectful. I think it helps that the gym is predominately used by uni students because you’re surrounded with people your own age which is comforting.

So….

Do you want to get strong?

Yes.

Do you want to feel powerful and confident?

Yes.

Do you want to do something amazing, and wonderful and be super proud of yourself?

Hell yes.

Then the UNSW gym is the perfect space for you to explore strength training, so what are you waiting for?

 

 

Why I don’t lift (plus reasons why you should)

Here are some typical reasons why you don’t do weights at the gym…

  1. Feel uncomfortable
  2. Don’t know how to use them
  3. Exercising in front of heaps of guys makes me feel weird
  4. Lifting weights will give me a bulky body right?
  5. None of my friends do it

Fair enough. I understand.

But oh please… strength training has so many wonderful benefits install for you!

Strength training improves your mood and helps relieve stress. So when you have four assignments due in a week and you’ve only started one of them (true story) pumping out some squats in the gym will do wonders for your brain as well as your butt.

Strength training improves your metabolic rate (burn kilojoules faster and generally feel more energetic).

Strength training decreases the risk of some pretty serious health issues such as heart disease and osteoporosis.

Strength training makes you feel like a boss (Not based on scientific evidence). But seriously, strength training is known to improve confidence levels.

Going to the gym is also a great way to meet new people and make new friends! So if none of your current friends lift weights, that’s okay, because you can make new ones at the gym. Perfect.

Strength training will allow you to improve your spiritual and mental health and help you to feel like this…34476152720_d088f40e6e_z.jpg

There are a number of gym’s that cater for women by providing classes and female only spaces to make women feel comfortable in this environment. Strength training is all about discovering the amazing capabilities of the human body and improving self-confidence and happiness.

The gym is the perfect place for you to find your comfort zone.

 

RB