What you need to know!

The Get Fit Challenge commences on Monday, 16th January 2012, and gives you six weeks to turn your life around and Get Fit and active. Sessions are held on Monday, Wednesday & Friday in the morning at 6:30am, and in the afternoon at 5:30pm, with all sessions running for one hour.
The Get Fit Challenge has been designed with you in mind, and provides you with the education and motivation needed to get you into a routine, and keep you in one. The fact is that if you train in a group, you are much more likely to stick to a routine, than if you try to do it on your own, so join our group of like-minded people, as you work to improve your health and fitness creating a fitter and healthier you!

Ok I' m in, how do I join?

Enrolment and payment can be made at the Reception Desk at the UOW Recreation & Aquatic Centre (URAC), Building 13 on campus. If you need assistance or advice, please call and ask to speak to one of our friendly team members who will help you with your enquiry on (02) 4221 4852.

Pre Challenge?

On the day you register and pay for the course, you will be required to complete a Health Screening to ensure that you are fit and healthy to participate. This will help us to determine if this is the right program for you. Please note that in some circumstances we may request that you obtain a medical clearance form a GP prior to participating. This is for your safety, and to comply with Fitness Australia’s national fitness standards.

When are the Fitness Testing sessions?

The fitness assessments are conducted in a group format on Day 1 of the challenge at 6:30am and 5:30pm. This session runs for 60 minutes and includes:

• Welcome to Get Fit introduction & other info you need to know to get the most out of the next six weeks.
• Blood Pressure Test
• Weight Measurement
• Cardio, Strength, & Core Fitness Testing

These tests will be conducted again during the final week, so that we can gauge the progress you have made during your six weeks of action.

What to wear?

• Comfortable clothing (wear layers as you will warm up through the session)
• Proper running shoes (Slip on shoes/street/casual shoes are not advised). we recommend ASICS

What do I need to bring?

• Towel – towels must be used on machines when you are exercising.
• Full water bottle.
• Boxing Inner Gloves (you can get these from URAC front desk for $2)
• Medication if required (e.g. Asthma puffers).
• A good attitude and a smile!

What if it's raining?

Classes are never cancelled due to the adverse weather. If a session has been scheduled for outside however, it may be re-located indoors. Regardless of rain, hail, hot or cold, you will Get Fit, because the excuses are over! The new you doesn’t have time for excuses, the new you is a winner, and the new you will make it to class no matter what!

Are there showers & change room facilities?

Change rooms containing showers, lockers and toilets are available at URAC for your use over the six weeks. The centre is open from 6am on weekdays, and 9am on weekends. We advise leaving all of your valuables in one of the lockers provided in the change rooms, the ground floor foyer, or the small lockers inside the health club.

Nutrition Tips

Diet plays a vital role in improving fitness, and fat loss, and shouldn’t be overlooked. It is essential that you eat correctly to cope with the demands for increased energy, improved recovery and to prevent sensations of nausea or dizziness.
Over the next six weeks, you will develop an awareness of how your body responds to exercise. Here are some tips to get you started and keep you going:

• Drink a glass of water when you first wake up before coming to Get Fit am sessions. Throughout the day, aim to drink 6 to 8 cups (2-3L) of water. It is vital that you stay hydrated.
• Eat a light meal, not a heavy meal 1 hour before training. Toast, some fruit or a muesli bar will provide the energy you need in the morning (provided you eat well the night before!), and should be light enough to avoid you feeling full whilst exercising. Avoid dairy products (e.g. Up n Go) as they will feel like "coming back up".... if you know what we mean.
• Throw away the junk! Go through your fridge, freezer and pantry and take out any foods that are going to delay your pursuit of fitness. Pack any long life foods that can be donated to a charity into a box, and bring it in to us, and we will donate the food to a local charity.
• Go shopping for fresh foods! Vegetables, salads, fruit, nuts, fish, and chicken are a great start, but if you need more help with your diet, to one of our health and fitness instructors after your next session.

Injury Prevention

Like all physical activity there is a risk of getting injured when you participate in the Get Fit Challenge. If you haven't exercised for a while, your risk is higher, and we advise that you see your doctor before starting any new health regime. The challenge is designed to get you fit and healthy...not to injure you! We will definitely push you and encourage you to do your best, but we respect that everyone has different limits, and likes to be motivated in different ways. Work within your limitations, and be aware of the signals your body is giving you and know when to pull back. Together we can monitor what is safe.
In the case that an injury does occur, no matter how small you may think it may be please:

• Stop exercising and let the instructor know immediately.
• Seek medical advice.
• We will be in contact with you to help you get back quickly.

Instructors

Your course instructors are there to push you hard, make sure you train safely and make the sessions fun and enjoyable. They are all Fitness Australia Qualified and registered and Senior First Aid qualified. A lot of time has been spent preparing the course to make it the best it can be.
Please note the following:

• Listen to our instructors and follow our instructors
• Talk to us and let us know if you are having problems. We have probably encountered the problem and solved it on a previous course!
• Ask for our advice if you need it outside of Get Fit Challenge sessions.
• Give us any feedback to help make the course a better experience for everyone!

Final Advice...

And last but not least make sure you bring a smile with you to every session, because exercising is meant to be fun, and if you smile, your experience will be all the more better!
Are you ready to Get Fit??? Give us a call today or contact us using the enquiry form below!!!