This has been a very exciting month for CPS.  Michelle has been promoted to also take on the role of Asistant Manager.  She has adapted so well to this more demanding role, and maintained health as one of her core priorities by scheduling regular exercise sessions at specific times in her work diary.

Our corporate clients have been making the most of CPS' group fitness sessions for the past five years.  They have been reaping the benefits of creating the energetic, productive and tight-knit team that these sessions create.  By special request from many of our clients, we are about to commence a new series of group fitness classes specifically for clients whose companies are not yet providing such services.  If you're after a high energy small group workout at a fraction of the price of personal training, our new Booty Boxing classes are exactly what you need.  Read the Booty Boxing section of this newsletter to find out all the details.  Numbers are limited, so make sure to call us this week to reserve your place.   

Finally, we have moved offices this month, so please be sure to take note of our new contact details:

Phone - 07 3166 8183

Fax - 07 3112 4239

Address - PO Box 7308 East Brisbane QLD 4169 

All the best for a successful and fulfilling month. 

Signing off until next month...Leanne

How many times have you made a new year's resolution to get fit?  And how many times have you decided by mid-February that it's all too hard?  Now’s the time to re-ignite that enthusiasm, and set yourself up with ways to help make lasting changes to your everyday lifestyle.

We have all been guilty of making excuses for not exercising – it’s too hot, I’m too busy.  One of the most popular excuses is a lack of time.  We need to start looking at our lifestyles from a different perspective.  Who can afford not to?  You need to make the time to take care of yourself since this will improve many of the other parts of your life.  Here are some tips for making exercise a permanent part of your lifestyle this year.  Good Luck!

1.    Commit yourself.
Just do it!  There is no time like the present, so why not get started now?  Sit down and develop your plan of action and stick with it.

2.    Schedule in your planned sessions.
It's so easy to get overwhelmed at work and skip your workout.  One solution is to treat your workout like a business meeting.  Write it in your planner and keep the appointment.  After all, you will perform better at work if you are taking care of yourself.

3.    Abandon an all-or-nothing attitude.
If you don't get to exercise as planned, that's okay.  Just get back on track tomorrow.  Set realistic exercise goals but understand that some weeks you will meet these and other weeks you won't.  If you don't reach your goals, do what you can.  Just keep moving and you will feel much happier.

4.    Find an exercise buddy.

It is much easier to follow through with your exercise plans if you have someone to do it with.  This can be a family member or friend.  You will be less inclined to call off a scheduled exercise session if there is someone relying on you, and you can be there to help motivate each other when you feel like taking the easy way out!

5.    Set yourself goals.
Have a goal that you want to achieve.  This can be anything from a fun run that you want to complete, or to fit back into your favourite pair of pants!  Everybody has their own reason for wanting to be active, and it is important that you keep that reason in mind.  It doesn’t matter what your goal is as long as you have one that is realistic for you.

As you become fitter, push yourself a bit more each week.  The feeling of doing better than you did last week is a great incentive to keep going into next week, just so you can see how much you have improved!

Move it and shake it – to achieve a fitter, more confident you!

Are you….
•    Sick and tired of your floppy arms?
•    Wanting to look and feel fantastic?
•    Needing a self-confidence boost?
•    In need of a stress release?
•    Wanting to develop new friendships?
•    After personal support and advice from a qualified Personal Trainer?
•    Keen to find an exercise session that you love and look forward to each week?

If you’ve answered ‘yes’ to three or more of these, we have exactly what you’re after!

Our new ‘Booty Box’ class is jam packed full of fun and fitness.  It is a circuit style class, fully supervised by inspiring and experienced Accredited Exercise Physiologists.  You will be in the best possible hands.  This class is suitable for all levels of fitness.  We can also tailor your workout specifically for pregnancy, various medical conditions and injuries.

When –          Mondays 6-7am

Where –         Botanic Gardens (gate entrance at the corner of Alice and Edward Streets)
Investment –  $390 for the entire 12-week package

You get -        A health and fitness assessment, 12 weeks of Booty Boxing and a progress report card
Equipment -    All equipment provided.  There is ample variety, for ample fun!
Starting -       Starting during March

Sign up to get started today! 

Call us on -     3166 8183, or
Email -           admin@completeperformancesolutions.com

Don't delay.  Group size is limited.  Get in early to avoid disappointment.

Call us today to find out how Booty Box will change your life!

At Complete Performance Solutions, we know how important it is to be physically active.  But unfortunately, recent concern surrounding predators stalking our city's walking tracks and bikeways have left people wondering about how safe they really are when going for their early morning walk, or putting on their walking shoes and heading out after a long day at the office.

Earlier this month, Leanne and Michelle refreshed their skills and were again shown the importance of being able to protect oneself by Chief Instructor of Australian Goju Kai Karate, Mr Bernie Haughey.  Bernie has more than 20 years experience in traditional Goju Kai Karate, an art form that practices the philosophical ideals of respect, etiquette, loyalty, and honour through a combination of physical, mental, and spiritual training.

Many of our clients have asked what they can do themselves to ensure they are safe and feel comfortable about the conditions in which they choose to exercise.  By following these tips, we can make sure that we feel confident and prepared, and most importantly, enjoy every opportunity to be physically active!

What are some common mistakes that people make when it comes to personal security?
The single biggest mistake people make is that of being unaware. As soon as you let your guard down, you put yourself at risk.  Be alert to your surroundings, those around you, and always have a plan to implement if you feel your safety is in jeopardy.

Is physical training important for self-defence?
Being in shape is very important.  Elite boxers can train as much as 6 hours a day to maintain top physical conditioning.  This is not realistic for most people, but everyone can do something to get into, and stay in shape.  Two tips to add some extra activity into your current lifestyle are:
- When you are on the phone or watching TV, do some light stretching.  Stretching is an important component of our fitness that we can work on to increase our vitality and quality of life
- Instead of that extra helping at dinner, get up and take a walk around the block.  Walking is a wonderful exercise, and a great way to spend some time alone or catch up with other members of your family

Are there any exercises that people should do to better prepare themselves for a potential attack?
The main thing to remember here is that through practice, we become more confident in our own abilities.  Ask your trainer to show you through some specific moves, and keep them fresh in your mind with ongoing practice during your sessions.  Our new boxing group will also provide the ideal setting for you to learn correct boxing technique, and arm you with the tools to feel empowered, and not afraid!

Article written by Selina Scoble, Olympian and Performance Coach

Great champions have one thing in common – they know how to work as a team.   The key to team, is rules.  The key to rules is getting the players to decide the rules. 

I’ve been involved in many teams throughout my life ranging from sporting teams to business teams.  The teams that have been championship teams have got there because of the culture on the team.  It’s not about having the best athletes on the team, or as the saying goes, getting the right people on the bus, it’s about creating the right culture with the people on the bus.  The best way to do this is by developing and implementing ‘a Code of Honour’.

By experience and default we all formulate our own set of guidelines, rules and assumptions.  In the absence of rules, people make up their own rules.  That’s natural.  In times of pressure, when you’re upset or angry, emotions rise and it’s impossible to negotiate terms because you’re not in the right frame of mind. 

The Code of Honour is developed by the team members in a sane moment.  The rules define how team members interact, how they treat one another, responsibility to the team, and how things are handled when a member isn't fully supporting the team.  Everyone involved must agree and commit to the code.  This is extremely powerful.  Properly implemented, it virtually eliminates interpersonal conflict and petty personnel issues.  It's self-governing.  It's self-energizing. 

So what types of things are included in a Code of Honour?  This depends on the nature of the team and the work being done. There are, however, two elements that must be included in any team's Code:

1.    Willingness to call or be called

This is critical because it gives any member of the team permission to "call" another team member who either violates or is not living up to the Code.  Likewise, each team member is granting permission to the other team members to "call" them should they fall short of the Code.

2.    Celebrate all wins 

Business organisations in particular do far too little celebrating!  Remember, people come to work or training wanting to do a good job.  A key part of this is recognition.  Celebrating wins is a powerful way to reinforce positive behaviours.  It can also be a lot of fun, and when you’re having fun you learn a lot more and are more productive (contrary to past views of fun!).
 
If you want a championship team, whether it’s your sporting team, business, your community, your relationships, or even yourself, you have to have rules and standards for behaviour.  Facilitation of a Code of Honor takes some skill.  It is not an easy process to go through; however, the rewards for your team are tremendous.  If you would like more information on how to develop a Code of Honor for your team, please contact Selina from YES U CAN performance coaching on 0431 189 106.