As the end of 2009 fast approaches Fitness First wants to say 'thank you!' for your support and involvement over the last 12 months. We wish you and all your loved ones a very safe and happy festive season.

As a valued and valuable member, we want to tell you of some great limited time offers from some of our First Club partners. These include:

• Rebel Sport: 50% off any compression top when you purchase any pair of compression pants
  Conditions Apply. Click Here for full details
• Ticketek: Get your hands on the hottest tickets in town through FitTix! Including 25% 0ff tickets to Top Gear Live. Ready, set, go! Click Here for full details.
• Dell: Big Discounts on small packages, Click Here for full details.
• 3: Mobile packages to help you pack more into your Summer, including a FREE Nokia E63 on the $19 cap over 24 months plus FREE Nokia Email for 3 months. Conditions Apply. Click Here for full details.

For full details on these special, limited-time offers, plus other benefits from First Club, your Member Benefits Program Click Here

Pictured: Peter Stirling Benson, Managing Director, Fitness First Australia

FIT FRIENDS - Where it pays to talk about Fitness First!

For every friend you introduce to Fitness First you'll receive an exclusive reward voucher that you can use on over 20 different rewards*.

Why refer a friend?

You're much more likely to stay motivated and achieve your goals when you're training with a friend - 70% more likely - so get your friends on board, set goals for each other and both benefit!

More friends, more rewards!

The more friends you refer, the more rewards on offer for you to enjoy. With over 20 rewards* to choose from including flight rewards, iPods, cinema passes, pamper treatments, fitness packs and running shoes. Recommending Fitness First to your friends is now very rewarding!

For full details on Fit Friends click here

SPECIAL OFFER: FREE GUEST PASS FOR FRIENDS!
To get your friends started simply pass on a FREE guest pass (valued at $22) so they can trial all the benefits of the club with you. Simply have them visit www.fitnessfirst.com.au/fitfriendsdecnews where they can download a FREE 1-day Guest Pass! It couldn't be easier.

*Reward selection dependant on the number of friends you refer and is subject to change without notice.
+ Values are based on recommended retail prices. Conditions apply. See www.fitnessfirst.com.au/fitfriends for full details.

With one in five adolescents affected by mental health problems and disorders, Fitness First hopes that by allowing high school aged students to attend the gym for free during the school holidays as part of the Fitness First Initiative for Teenagers (FFIT) program, it will encourage high school students to take part in exercise and help their mental and physical health.

Swimming comeback sensation and newly appointed ambassador for FFIT, Geoff Huegill, knows what it's like to feel depressed when not exercising.

'When I stopped swimming I put on a lot of weight and started to see the world in a different way,' says Huegill.

'I had lost the structure to my day, had little interaction with others and had little physical stimulation. I put on weight, felt lonely and unhappy. It took sometime to drag myself out of that dark place, but exercise was instrumental to my recovery, giving me a better, improved mental approach to all that I was doing. Once I started training and exercising again, I felt so much better about myself - I had more energy, slept better and regained a more positive attitude about life and my potential.'

He adds, 'If I can turn my health around, anyone can and I think the Fitness First Initiative for Teens is an awesome way to help kids discover physical activity and the positive impact exercise can have on how they feel.'

If your teens (14 to 18 years) are looking for something to do this school holidays, get down to your local Fitness First club and sign up for the free FFIT Holidays program. Participants need to bring in a pre-exercise form that is signed by their parent or guardian. You can collect a form from your local club reception or you can downloaded it from www.fitnessfirst.com.au/community/ffit

Once registered, students receive a FFIT Holidays Membership Card for the holiday period and take part in a scheduled induction to learn how to safely use the equipment, find out about the various group exercises classes on offer and learn how the FFIT Holidays program works.

Kristen Bale, Fitness First FFIT Holidays program coordinator and fitness trainer, hopes the FFIT program may help teens suffering with depression.

'The statistics on teens with depression are very concerning and we have discovered that many of the young people already participating in the FFIT Holidays program suffer from depression. We also know that exercise can make a tremendous difference to the way people feel and has a positive impact on teen's lives,' said Mrs Bale.

'We hope the inspiring story of Geoff's experience with his transformation and free access to exercise facilities will inspire teens to get active and enjoy the benefits that exercise can bring - improved fitness, improved physical and mental health, more self-confidence and elevated mood levels.

'FFIT Holidays offers participants free access to gym equipment and group fitness classes during school holidays. It's an ideal way for those who may not be confident in traditional team or competitive sports to explore different exercise and activity options at their own pace and without peer pressure.'

FFIT Holidays is available at all Fitness First clubs across Australia. Visit www.fitnessfirst.com.au to find your local club.

PLUS, when the school holidays finish and school resumes, students can ask their school to sign up for the FFIT Schools program - where Fitness First provides secondary school students (Years 7 - 12) with exclusive group exercise classes which are run during school hours for free by qualified Fitness First instructors.

In the September/October 2009 issue of the Fitness First magazine, we explored biological age versus chronological age and how there can be discrepancies between the two, sometimes in our favour, and sometimes not (unfortunately!).

Life coach, Joan Bell says, 'It's true. We can become ageless, timeless and limitless. We are all going to grow older chronologically; nothing can stop that. But what we can stop is the negative way we think about how we age.'

Adds Joan, 'I have met people in their 20s who speak and act as if they were decades older and I have also met 8o-year-olds who have a sharp wit, are fit and healthy and absolutely brimming with life. As well as your attitude and perspective on life it is how you think about yourself that is key to ageing with grace and beauty.

Joan's top 10 tips for living fabulous at any age

1) Identify your top three values and live by them (no compromises).
2) Get rid of tolerations (things, people, places, whatever you are putting up with, excavate and eradicate!).
3) Be as kind and thoughtful to yourself as you are to others.
4) Tell the truth, (to yourself and others). This will free you up to be yourself.
5) Eat fresh foods (organic if possible) Take the junk foods out of your life.
6) Lift yourself to a higher game, raise the bar; stand tall.
7) Say 'no' more often (to what you don't want in your life).
8) Say 'yes' more often to what you do want in your life. Be bold!
9) Discover nature, take walks and enjoy bike rides. Really take the time to observe and experience nature; lie in the grass, watch the sky and taste the rain.
10) Take care of your body and believe that it is beautiful as it is. Nurture it, exercise it and cherish it. It is a gift and it is unique. You deserve to look, feel and be the very best version of yourself, so why settle for anything less?

And there is actually one more element, which you need to make everything else work. And that is 'desire'. By putting some desire back into your life you will discover what you really want, so you can then go and get it!

The secret to becoming unstoppable is to have genuine desire, a vision, and a large dose of action! You can't keep waiting for the world to entertain you; rather, you need to go and make things happen (or not happen).

Stop allowing others to tell you what to do, what you want, what makes you happy. YOU decide, reclaim your life, it's NEVER too late!

Article by Joan Bell
Joan is The Action Coach, helping people become unstuck, into action and excited about their lives. She thrives on teaching people of all ages that vision + action = results. Find out more at www.lifecoach101.com or phone 0439 425 811.

Historically, in the fitness industry we have focused mainly on the effects of exercise on the body's physical capacity for movement and ability to burn fat and build muscle. Typically, the emphasis has been placed on prescribing the right type of exercise to achieve the desired goals of the client (or what they believe those goals should be).

Current research shows that this aerobic exercise can do much more than give us a better functioning cardiovascular system and good muscle tone. It can also actually improve our brain power.

How does it do this? Put simply, exercise causes the release of neurochemicals and growth factors that lead to neurogenesis and angiogenesis (production of new neurons and increased blood flow to the brain). The mental benefits are now being recognised for people of all ages - at one end of the scale, for children and their learning environments and performance, and at the other end of our life span, for people wishing to avoid memory loss and gain better cognitive functioning as they age.

In the world of coaching, we understand that the exercise habit (and other health-related lifestyle changes) cannot be created without consideration of what goes on in our heads - behaviour change starts in the mind. But now research is revealing another interesting fact. Not only can coaching help us create new habits and behaviours that will benefit our physical health, but it will also improve our mental health. Research comparing the effects of antidepressants and Cognitive Behavioural Therapy (CBT), which is used frequently by coaches, has shown that whereas the medication will work on the limbic system (emotional connection, arousal and rewards). CBT will also work on both the limbic and the 'CEO' region of the brain. The left pre-frontal cortex is involved when we take part in planning, goal-setting, self-awareness, insight, and decision-making. These are all elements of a wellness coaching model.

When we engage in this kind of mental activity even though our aim is to promote physical health, we are actually training our brains to think in new ways.

Therefore, to overcome depression we need to create new brain pathways and connections, which is why CBT is regularly prescribed as an alternative or an adjunct to anti-depressants. When coaching is used to help a person create new behavioural patterns, they not only benefit physically, but mentally as well.

Coaching can then be classified as a workout for the brain, and if the coach is helping the client with their exercise routine, they will benefit in both ways.

So what does this mean to you?

In a nutshell, If we ignore our own ways of thinking and focus only on what we are doing, then we are missing out on the possibility of improving our mental health, as well as our physical health.

Article by Fiona Cosgrove
Fiona has been working in the fitness industry for over 25 years as a club owner, educator, trainer and corporate presenter - more latterly as a wellness coach and trainer. Her latest business, Wellness Coaching Australia, combines her counselling and exercise science degrees and focuses on providing coach training services within the fitness industry and corporate world. She can be contacted via www.wellnesscoachingaustralia.com.au

HOW TO MAKE YOUR MORTGAGE WORK AS HARD AS YOU DO

We have all worked exceptionally hard to survive the GFC, and thanks to a highly regulated and robust financial system, Australia is emerging in amazing shape from what many commentators are now calling a 'mild' recession. So confidence will start to return to the economy, which in turn will have a symbiotic effect on employment. Security in employment usually results in an easing of household finances.

So as we emerge from the GFC with our hard earned money tightly lodged in our pockets, how can we maintain or add to our cash buffer in the face of expected home loan interest rate rises?

Fixed rate versus variable rate debate

Let's assume you have a mortgage of $400,000 on a discounted variable rate around 5.25 per cent, interest only payments of $1,750 per month.

The banks have tempted us in the past with good fixed rates but frankly that was six months ago when many of us thought variable rates could go even lower, so we did not fix. The three year fixed rate today is typically some two per cent higher than the discounted variable rate but the temptation is still there to lock in because we remember when the variable rate exceeded nine per cent at the beginning of the GFC.

So if you fixed your rate today for three years, the new monthly payment would increase to $2,416. That's an increase of over $650 a month - ouch! You are also betting that discount variable rates over the next three years will climb steadily to exceed 7.25 per cent within 18 months, and exceed 9.25 per cent well within the three years - otherwise you will lose on the maths; and possibly badly.

So, the strategy is to remain on variable rate and contact your bank to see if you can set up either an 'offset account' (which incurs no interest but whatever funds you have stashed aside in it will be applied against your outstanding loan balance before interest is calculated for the month); or whether your loan has 'redraw' where if you make extra payments into the mortgage account to similarly reduce monthly interest, you can draw them out again at no penalty. In either instance, extra saved cash will reduce your monthly mortgage interest payment. If your loan offers neither of these features, talk to your bank about switching to a product that does offer one of these options.

So now act as if that you have chosen to fix the rate or alternatively imagine that variable rates have climbed back to normal levels around two per cent higher than they are today. Take your $650 a month and automatically have it paid into your offset or redraw account so that you are starting to accumulate a cash bank.

In doing so, you are achieving two things: a) decreasing the actual amount of interest you have to pay every month as you increase your cash deposits and b) building a buffer against future spikes in interest rates which if for any reason become too onerous, you could withdraw some of your accumulated cash to assist if times get tough.

Consider this as a compulsory savings scheme, aimed at making your mortgage work as hard as you do, so that you are protecting yourself financially with a secure cash safety net.

Andrew Kemeny
Based on the Gold Coast (QLD), Andrew is the principal of Kastle Group, a property investor and a specialist investment finance broker with over eight years experience. Andrew is a long-standing active member of Fitness First Robina. For more information visit www.kastlegroup.com.au or email andrew@kastlegroup.com.au

These long summers days, best spent with friends at the beach, BBQs, parties, strolling through the park with that someone special, film festivals, long drives and knowing there is someone at home after a hard day's work! For many singles, this is something that's wished for. So how can you make it happen?

Here are 10 steps to success for finding your Mr Right! Follow these tips and before you know it you too will be sharing sweet nothings with that special someone!

1. Socialise, go out there and get 'em! Be proactive, despite what the movies tell you, your new love is not going to come knocking on your door! Make the most of the festive season and meet new people, take advantage of those invitations and keep busy but not so busy you can't fit dates in! This is not the time of the year to stay at home watching TV! Get on out there and mingle with other singles!

2. Dress to impress! Revamp your image, new clothes complemented with a new hairstyle and a splash of fake tan (ladies), can make the world of difference! Remember, play up your best features it will leaving you feeling ultra confident! And confidence is the number on turn on for most people!

3. Decide what you want. Think of the type of person you want in your life, but be flexible. Don't create their full identify (i.e., hair colour, height, mannerisms, personality). Instead, think about the role you would like this person to play in your life, the values you seek and the adventures you could have together!

4. Have fun! If you smile and radiate energy you will be seen as a keeper! Ever noticed how everyone naturally gravitates to the person having the most fun? At parties, keep the conversation light, prepare a few questions to ask (e.g., 'If you were in a movie star who would you be?'). Think outside the square, be creative, and you will be seen as fresh and intriguing.

5. Be adventurous. Think of the style of person you would like to meet and where they might spend their time? Is it at the local park, playing golf, tennis, kayaking, rockclimbing, mountain biking, or at the gym? Then head for those places and mingle! You never know who you may bump into! It's win-win situation, you learn a new skill while meeting new and interesting people!

6. Get fit and feel great! To avoid the Christmas bulge and counter all the excess kilojoules, stay committed to your exercise regime. As a bonus the natural endorphins released will leave you feeling amazing, and that's always good for one's confidence levels!

7. Let friends know you are single! Have your friends introduce you to their single friends who they think may be compatible with you. Blind dates can be great fun and have worked for thousands of people, so give it a go!

8. Be positive and open minded. Just like Forest Gump said, 'Life is like a box of chocolates, you never know what you're going to get.' And this is extra true when it comes to romance. How many times have you fallen for someone completely unexpectedly, just by being open, having no expectations and simply enjoying the journey? Take off that judgmental hat - after all, no one is perfect; including you!

9. Drink in moderation. Drinking excessively is never a good look! And often voted as a number one turn off. Prevent embarrassing yourself, doing or saying the wrong thing and waking up the next morning in a huge pool of regret by keeping a limit on how much you drink.

10. Don't rush! There is nothing more unappealing than a person placing a deadline on finding love. If you relax, stay proactive, positive and open, it will happen naturally - often faster than you expect!

Tis the season to be jolly, so get out there, socialise and, most importantly, have fun! Mr or Miss Right is not far away! For more dating tips visit www.bluelabellife.com.au/dating-tips.php

The Cricket turns Pink - 3 January 2010
In 2010, the 3 mobile Test Series will integrate a Pink Test in Sydney, which commences on 3 January. Throughout the 3 mobile Test Sereis you can support the McGrath Foundation by purchasing Pink Zinc, available on the third day of each test and days 1, 2 and 3 of the Sydney Test (the Pink Test). PLUS to help you keep track of all the above important diary dates in 2010, 3 mobile have created the second instalment of the 3 mobile Men of Cricket, a calendar in aid of the McGrath Foundation. This limited edition calendar, supported by Cricket Australia, features stylish, sexy photographs of Australia's hottest cricketers. The 3 mobile Men of Cricket calendar 2010 is a part of 3 mobile's 'Pink Zinc' campaign, which features a number of fundraising activities across the 3 mobile Test Series with 3 donating all proceeds to the McGrath Foundation. Here's how you can show your support:

1. Purchase the 3 mobile Men of Cricket calendar priced $29.95 at 3 mobile stores, online via 3's dedicated website www.three.com.au/menofcricket or at 3 mobile Test Series matches.
2. Text PINK to 19 33 63 to make a $3 donation to the McGrath Foundation (Telstra customers deduct $1.10 service fee. Not available to Optus or Virgin customers).

Santarium Weet-Bix Kids TRYathlon - January to April 2010
The Santarium Weet-Bix Kids TRYathlon is back and we're calling all Aussie kids between the ages of seven and 15 to enter and help set a new world record in 2010! In partnership with the MBF Foundation, the Sanitarium Weet-Bix Kids TRYathlon series inspires children to get moving in a friendly and supportive environment where the emphasis is on enjoying the experience as part of an active lifestyle rather than competition. Distances vary depending on age and no placings or times are kept. Kids of all abilities will cross the finish line a champion, and everyone who competes will take home a medal. Now in its 12th year in Australia, Kids TRYathlon encompasses seven events held across the country from January to April. The event has been running for 18 years in New Zealand, and this year will feature 12 events across the North and South Islands from December to March. Registrations are open, but places are limited, so go to www.weetbix.com.au today! There are heaps of great prizes to be won.

Triathlon Pink
Sunday 31 January - Melbourne
Sunday 21 February - Hobart

Triathlon Pink is all about making triathlon participation fun! The distances are achievable for everyone and you will have a great time knowing you have achieved something special. The long course triathlon is a 300m swim, a 9km ride and a 3km run. The medium course is a 200m swim, 6km ride and 2km run. The short course is a 100m swim, 3km ride and1km run. The kid's triathlon is a 50m swim, 1.5km ride and 500m run. For more information including dates and online registration visit www.triathlonpink.com.au