Workout Tips for Beginners

    1. “COMPOUND MOVEMENTS WILL ELICIT A BETTER HORMONAL RESPONSE FOR BUILDING MUSCLE THAN ISOLATION MOVEMENTS WILL.” Stick to the big compound muscle-building movements and stay away from silly little machines and trickery. You have to build a house by creating a foundation, and nothing builds a foundation like heavy barbell movements.
    2. Healthy eating is the backbone. Food is what fuels your body to reach your goals.The food you put in your mouth acts as fuel and has a direct impact on your body composition. If you eat healthier, high-nutrient foods like lean meats, vegetables, good fats, and complex carbohydrates, your body will have the raw material to lose fat and build muscle.
    3. Lay out a plan! Plan out what days you’ll be hitting the gym so you can start getting into a routine. It’s important to take it slowly at first. Go to the gym three or four times per week. Go too often and you run the risk of getting burned out or injured. A great start would be to formulate a goal that says something like this: “My gym days are Monday, Tuesday, Thursday, and Saturday.”
    4. Challenge yourself with small, attainable goals to keep your motivation high!



Long walks give you a much-needed break from your intense training and if you are up for a challenge, you can carry a 5-10 lbs backpack. Listen to your favorite playlist or invite a friend to join you and the time will fly! Do few 45-60 minutes walks every week and your body will thank you.


The kettlebell swings elevate your heart rate and improve your strength, besides burning calories. When performing this exercise you’ll use a lot of muscles in your body and burn 200 calories in 10 minutes.


You don’t have to spend hours on long, boring runs. Use the hill nearby the sports centre and run it up as fast as you can. Walk or jog back down, rest a couple of minutes and repeat as many times as you can keep the same high pace. Not only that you have a good cardio session in only few minutes, but you’ll also target your glutes!


Besides being a great stress-reliever, this routine will make you shred fat in no time. A good boxing bag session will improve coordination and bring up your fitness level, by activating all major muscle groups.

This training also builds speed, balance, power and also contribute at developing your self-defense skills.


Jumping rope is one of those often under-estimated exercises, but it is sooo efficient! Your heart will be pumping in few minutes and you’ll improve coordination and conditioning fast. Hundreds of calories will be burned in 20 minutes and the best of it is that you can do it at home, whenever you have a break.


No matter how fit you are, the rope will humble you. Using the rope for 10-15 minutes, few times a week will make you develop power, explosiveness, aerobic and anaerobic endurance.


Ho many of us have started to workout just to abandon the new routine after just a couple of weeks? It’s is so easy to find yourself excuses and drive straight home from work because you had a tough day. Here are some tips on how to keep yourself motivated:

  1. Set Goals – It is important to set achievable and realistic goals and stick with them. As a beginner, you can set short-term goals, such as doing 20 push-ups a week or walking 20 minutes every day.
  2. Get a Workout Buddy – Probably one of the best ways to avoid skipping the gym. Knowing that someone is waiting on you and you’re part of a partner routine, will make you think twice about taking the day off.
  3. Make It Fun – It’s important to find activities that you’ll enjoy or way to make your fitness routine more attractive. Are you a gym rat? Join a group tennis lesson, work on your technique and improve your cardio. Sometimes even small changes like a new playlist can make a huge difference.
  4. Keep a Log – Start an exercise diary and write down every workout. Tracking your progress will help you see how close you are to reach your goals and visualize your efforts.
  5. Dress Nice! Wearing a new gym outfit can be just as rewarding as dressing up for a party. Reward yourself with a new top, a pair of trainers or just accessories and strut your new stuff at the gym.
  6. Take a Class – It’s normal to get bored with your weekly routine, but if you step into a class every now and them you’ll break the routine and challenge yourself with a different workout. Following the instructor and keeping up with the fellow participants will distract your mind and take you to the end of the session in no time.
  7. Try New Exercises – New exercises can be challenging and fun, don’t be afraid to experiment. The internet offers a huge database of exercises, give them a try or just change the equipment.
  8. Take a Break – Every now and then you need to allow yourself a little break without feeling guilty and don’t forget, your body will appreciate the rest. Watch a movie, read a book or just go for a walk and enjoy your time off the gym!


Hours of Operation


Mon -Thu: 5.30am – 9pm
Friday: 5.30am – 8pm
Saturday: 8am – 6pm
Sunday: 8am – 12pm


Detailed Contact Info


Front Desk: 649-442-6348
Reach the Tennis Pro: 649-442-6350
Reach the Manager: 649-442-6349

We are conveniently located just off the Leeward Highway behind the IGA Supermarket.

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