Why We Feel Out Of Control?

I think, ultimately we all sense and all feel as if we're out of control.

That we can't influence certain areas of our lives.

We all have a sense that we can't control or influence our body.

We all have a sense, that we can't influence or control our mind or our relationships or our career.

To some degree, the majority of people in today's modern cultures and modern societies feel like they're out of control.

They feel like they're a victim to circumstance.

Regular exercise, the right Nutrition as well as working on your Mindset allows you to take back control.

It allows you to influence certain parts of the brain so that you can turn off fight flight mechanisms.

So that you can turn off stress responses and switch yourself from a para-sympathetic nervous system to a sympathetic nervous system.

And in doing so, you allow yourself to come into certain parts of your brain where you feel like you are in control.

You can ultimately take back control of your life.

That's really what we want for people.

As a society, and as a culture, we have become highly conditioned, to feel that we need to protect ourselves.

To feel like we need to defend ourselves from nature.

Our programs gets you back to what's natural.

And what's natural inside of your body is what's strong, is what's healthy, and is what's happy.

Whenever you do anything with a group of people, especially when its positive minded and moving towards something that empowers you, that suddenly becomes an extremely powerful experience that you share with those people and typically we see those people go on to make very strong healthy relationships with each other.

Because they've experienced that.

It's comfort in breaking through.

And, it gives them a sense of comradery, and strength in others.

What I really wanna say is that there is no growth comfort.

And whenever we're seeking comfort a part of us is dying.

We must all seek to break free from our comfort zones.

We must all seek to break free from those chains that try to hold us back, and try to keep us safe.

Because, they actually enslave us.

Break you free from those comfort zones to break through your limitations.

You must step into that zone now.

To Your Health and Happiness,

James Buckley

PS: Learn how to step into that zone with our 21 Day Transformation Challenge. In only 3 weeks we will deliver you Results and you will Experience the Difference.


DON'T Become One Of The 96% Who Fail

What's the difference between people who stick to their New Year's resolutions and those who give up?
[4 min READ - Attention could change your life]


It's January 19 and statistics show that more than 65% of people have given up on their New Years Resolutions and by second week of February statistics show it will be more than 96%

So the question is what's the difference between those who stick to their New Year's resolutions and those who don't?

Simply put it is 2 things

1) A vision that is clear and inspires


2) A structured detailed plan

What most people call 'resolutions' are really just wish lists or prayers

The majority of people aren't actually resolving anything within themselves just wishing or hoping that it will happen

If you want to be a part of the 4% that actually follow through and make their dreams a reality versus the many that just talk, you need to have clarity on what specific results you will you accomplish?
What's your WHY? Reasons come first, Solutions come second

How will you do it? What tools, strategies, or resources do you need to make it happen, who's guidance or help will speed up your results? 

Those who stick to their resolutions have an understanding of why they are doing what they are doing

They have a purpose and meaning that's a larger motivating driver towards the goal

When you set your goals (at any time of the year) be sure they truly excite and inspire you

No-one is excited about losing 5-10 kg

It's got nothing to do with weight it's about feeling more confident,  having more energy, being healthier for your family and friends, being a leader and a role model, having more sex and fun 😉

Take for example billionaire tech entrepreneur Elon Musk, who is CEO of both Tesla and SpaceX. He gets a lot done in part because he has a strong "why."

"The thing that drives me is that I want to be able to think about the future and feel good about that," says Musk, speaking to a group of governors gathered in July. "We are doing what we can to have the future be as good as possible, to be inspired by what is likely to happen and to look forward to the next day."

Once you've got an understanding of why your resolution is important, the next step is to create a strategy and to identify the tools that will help you manifest what you want

Without a plan, your resolution will remain a dream and a prayer

To begin to make your goal a reality, put pen to paper

Commit yourself even further and write it down for yourself to review every day this year to stay focused no on track

Though writing down a goal may sound like surprisingly simple advice and like I'm about to tell you about the secret

Look at Billionaire entrepreneur Richard Branson. He says its his top tool for success

"Ever since I was a child I have made lists of all kinds, including short-term tasks, long-term goals and resolutions. It's how I make sense of the world, bring order to the ideas in my head, and start turning them into action," writes Branson, in a 2017 New Year's Day post on his blog

Physically putting pen to paper unleashes a psychological process that imprints on the unconscious mind - in psychology called a psycho neuromuscular activity

This will activate a part of your brain called the Reticular Activating System which will automatically guide you and keep you focused on task

Once you have established a goal, understand your motivation and set a plan of action, then keep trying and never ever give up

No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying


Over the last 10+ years we’ve helped over 1000 people like you to lose weight and transform every area of their life...so they reach their full potential with long lasting results!

We created a simple and results based program which helps you to create long-term lifestyle changes without wasting hours in the gym and dieting ...

You see we were tired of hearing horror stories of other fitness programs overpromising and underdelivering …

By providing you with a step by step framework we reckon we can turn your training to something you absolutely love

Personally, we don’t know of many other programs in Australia teaching this holistic approach - which means you’re getting a head start before trying and trailing the other big players

Here’s the thing, there is gonna be some work involved from both ends - you aren’t just going to make a magic transformation in one week, there will be a little bit of stuff to set up

We provide you with the environment, the coaching and support - you have to lift the barbell and do the reps …

We aren’t going to lift the weights for you. However, we are going to hold your hand through the process and make sure you get the results you desire and deserve.

Our experienced team understand your needs and challenges. We know what’s going to work and what isn’t

We only taking on a small and selective group of committed people who want to learn the system and be part of the results based program

We will walk you through the program from the beginning and within 3 weeks of commitment, you’re going to see results

If you’re vibing with doing things in a new school way then the next step is simple, at the end of this post, there’s a link to a schedule.

Find a suitable time for you and book in your Free Intro Session incl. Fitness Assessment, Body Diagnostic, personalised Nutrition plan and Training program! (Total Value $127)

We want to get to know you and your situation - and see if our program could work for you

After you’ve scheduled your Intro Session we’ve got a little video for you to watch, where you’ll learn a little bit more about us and our team and meet some people that we’ve helped who were in the same situation like you

If this all makes sense to you … head to the link below and schedule your intro session and let's get to know each other.

Here is the form:


James and the Fitness Factory Team

To your health and happiness!

James Z G Buckley


The 5 Reasons to Start Taking Cold Showers Daily

Cold showers may not sound like the best thing in the world, especially if you live anywhere aside from the tropics.

You might dread the feeling of stepping into a cold shower, knowing that every part of your body is going to be stabbed with a thousand cold wet knives.

But cold showers are actually incredibly good for you, to the point that they can change your life.

And no, we’re not joking.

[5 min Read Article]


While this article is going to focus on the mental benefits of cold showers, there are some amazing scientifically proven benefits to cold showers as well.

These are:

– Increases alertness

– Improves immune system

– Eases stress

– Relieves depression

– Increases blood circulation

– Improved sleep

– Improved testosterone

– Speed up metabolism

– Activates fat loss

Sounds too good to be true, right?

But if those benefits aren’t enough for you, perhaps these 5 psychological and mental benefits of cold showers will:

1) You Learn to Accept
When you wake up every day knowing that you’re about to step into a coldshower, you eventually learn to accept.

Accept what?

Accept that sometimes you just have to do what you don’t want to do. That the environment you put yourself in isn’t always going to feel the best or be the best, and by learning to accept you learn to be grateful for what you have. Because the more you accept the bad, the more you will appreciate the good.

If you look at the happiest countries in the world, you will find that the nine happiest countries are all located in Northern Europe, and Canada. What do they all have in common? They are all freezing cold. 

Like morning after morning of cold showers, the experience of going outside and braving the freezing weather teaches people to accept what they have to deal with. This ultimately makes it easier to be happy.

2) You Learn to Be Humble

When you get too big-headed, it’s always important to have something in your life that can pop your balloon and knock you back to the ground. For many of us, that “something” is a cold shower.

Remember the ALS ice bucket challenge? We all loved those videos, and every celebrity from Oprah to Bill Gates played a part in it. Again and again, we watched celebrities get dunked with ice cold water. But why?

Because we wanted to see them drenched and shivering. We wanted to see them humbled.

You may feel awesome and strong, but the moment you step into a cold shower, you will shiver and internally beg for it to stop just like everyone else. 

The cold shower has a way of being daily life’s great equalizer—it is the one moment we have in the modern world where nature has complete power over us with temperature. 

Reliving this moment every morning can keep you on the ground, and remind you that you are human, just like everyone else.

3) You Learn to Tolerate

There is one piece of advice that anyone who wants to achieve anything must always remember—you have to learn to be uncomfortable.

By not knowing how to be uncomfortable, you will end up spoiled and bratty, never letting yourself get dirty or exhausted or sweaty, even if you are working towards something you want.

A popular type of meditative technique teaches this, called Vipassana meditation. This is where you meditate in complete silence for over ten hours a day, and for some hours, you aren’t allowed to move at all. Scratches, itches, sore backs, cramped legs—everything must be ignored, until eventually you learn to control your body with your mind.

Cold showers add value to us in the same way. They teach us to tolerate stress and uncomfortable situations. The mind learns that it must figure out how to cope with situations that causes the body angst and stress. With cold showers, you become the owner of your body, not the other way around.

4) You Learn Discipline and Willpower

There is no stronger human trait than willpower. Willpower determines everything that you will do with your life. It measures how much you will resist temptations, control addictions, get enough sleep, keep yourself healthy and in shape, be smarter, and be a better person in general.

Willpower is the greatest trait you can develop, and many people who lack the willpower to achieve greatness believe that it is something you are born with.

But it’s not—like a muscle, willpower and discipline must be practices, used, and exercised to make stronger. In one book called 'The Power of Habit', a study is cited that discusses how one group of hungry students were allowed to snack on cookies; the other group was forbidden to eat the cookies, and they could just have radishes. 

They were then tasked to solve an impossible puzzle, with the goal to see how long it would be until they gave up.

Those who had eaten cookies spent 19 minutes on the puzzle; those who had eaten radishes, just 8 minutes.


Because like muscles, willpower can be drained. The second group had already exhausted their willpower by stopping themselves from eating cookies; the first group still had all their willpower intact. This means that willpower can therefore be strengthened.

And this is what cold showers do. In just one minute a day, you can improve your willpower. Stand in the cold shower without moving and without resisting, and you will build up the wall of willpower within you. This willpower and discipline can be applied to all areas of your life.

5) You Learn How to Meditate

Wim Hof is the world record holder for dozens of temperature records, meaning he can outlast and survive temperatures that would turn other people into shivering piles of bones. Scientists have studied him, and they found that he has the strange ability to control his immune system with his mind. 

And the best part? He teaches how to do this to students, and cold is his number one training tool.

Wim Hof believes that it all lies with your breathing. As soon as you feel a rush of cold, your body naturally starts gasping for quick breaths. When you learn to control your breathing—fighting against the natural tendencies of your body—you enter a state of meditation. This meditation washes you of your regrets, stresses, and anxieties, giving you a start to your day that a warm shower could never fulfil.

Cold Showers: The Medicine to Life

If that hasn’t convinced you to start taking cold showers, then nothing will. Turn off the water heater and embrace the cold running from your shower nozzle; eventually, you will start to see what all the fuss is about.

To Your Health And Happiness,

James Buckley

Nutrition – The 3 Steps To Success









It’s obvious to anyone that with “better medicine” More Drs, Naturopaths, Nutritionists, Personal Trainers, Gyms, Diets, Pills and Potions the majority of our society is getting sicker and sicker and more reliant on pharmaceuticals and “Health Products” in an attempt to feel healthier and happier and the truth is IT AINT WORKING!
Corruption is prevalent, obvious and insidious in all industries where money is to be made and purely common sense that the medical and food industries have been tarred also and the history books prove it with medical and government support for well known health destroyers such as:

  • Cigarettes
  • Asbestos
  • Pesticides
  • Herbicides
  • Certain pharmaceuticals
  • Sugar
  • Preservatives

And the list goes on and on and on and on. Do your research if you are unsure about this.
The point is that human error and greed is a part of life and finding someone to blame is stupidity the only thing for you to do is to take back control of yours and the people you care for health because if you don’t no one else will and you will simply just become a profit to the food and health industries.
The Fitness Factory Team is truly committed to breaking people free from the emotional, chemical and cultural conditioning that is formed around food. The transformations we have experienced with ourselves and witnessed in others and the profound effect it has on families, friends and communities.

The Fitness Factory Detox Cleanse Replenish program was developed by Founder James Z G Buckley a qualified Chef and Healthy Eating Expert with over 13 years of research and study James Has bought together Science and Common sense to a world full of conflicting theories, deception and corruption ultimately leading to confusion and ill health for the majority.

The structure of this program has deep, physiological and psychological underpinnings, and has worked for 1,000s of people, just like you. Follow the program. If you make your own s%#+ up because you think you know best, you will fail! Stick to the program and we will guarantee your results, You will reach your goals, easily and effortlessly.

The Detox Cleanse Replenish 3 Steps Program is designed to first:


Our bodies are constantly bombarded with pollution both from our environment, chemicals in cleaners, shampoos, cosmetics, sprays, insecticides, pesticides, water, heavy metals etc and our so called foods such as, refined, processed artificial science experiments designed to addict the body, have a long shelf life and make big profits paying no attention to health and well being.

Your body is a machine and is very much like a car. I you put Gas in a Diesel Engine, Don’t change the oil and air filters, Don’t change the oil, Don’t keep the oil and water topped up and don’t SERVICE/DETOX the car will eventually have expensive failures. Your body is much more dynamic and efficient at healing itself however the current load for the “western” lifestyle is beyond what it is capable of and therefor it makes COMMON SENSE to detox your system at least every 6 months.

Once you have detoxed your system you have basically mobilised the toxins into your blood stream which leads to the inevitable headaches, sickness, diarrhoea, vomiting, “flu” like symptoms etc and this must be cleansed from your body as fast as possible this is a phase that most programs fail to recognise leaving you feeling sick tired and defeated.

Once you have detoxed and cleansed your system it is time to replenish and retrain your body and mind to love and enjoy its new state of health and vitality.
This program also serves as an educational experience as you will start to notice, acutely how your mind and body abreacts to these types of foods after 3 weeks. The program relaxes again to release the pressure, like that of a pressure cooker. And then, you continue with the 80/20 rule 80% of the time you are on the replenish phase or basically paleolithic/clean eating and then 20% of the time Parties, Holidays, Hens and Bux, Dinner out ETC.
“Failing to prepare, is preparing to fail”

Preparation is key with your nutrition. If you are ill-prepared, it will never work. You must prepare your weekly food once a week (we recommend Sundays). All your food will last at least 3-5 days.

Many things happen by doing this:

  • You will be committed to eating the food you have prepared for fear of waste and guilt
  • It will be quicker and easier to eat what you have prepared than other T/A or EAT OUT options
  • You will feel positive and proud of what you have prepared and will want to eat it

Kick start your body into action now, you can Detox, Cleanse & Replenish with this simple guide and you can get into optimal state for a healthy body!

To Your Health and Happiness,

James Buckley

How To Achieve Any Goal?

The secret to accomplishing what matters most to you is committing, writing your goals down on paper which this turns messy concepts and unfocused ideas into a physical thing.

This is important for many reasons.

Reticular Activating System (RAS)

There is a part of your brain called the Reticular Activating System “RAS”.

It is responsible for what you become aware of consciously and unconsciously.
With more than 400 billion bits of information bombarding our neurology, every second, and your conscious awareness of that only being 2000 bits the "RAS", is like the steering wheel to your experience of reality.

Why are writing goals important?

👉Because it will force you to clarify what you want. 
Imagine setting out on a trip with no particular destination in mind.

How do you pack?
What roads do you take?
How do you know when you have arrived?

Instead, you start by picking a destination. The same is true with the milestones in your life. Writing down your goals, forces you to select something specific and decide what you want.

👉Because it will motivate you to take action. 
Writing your goals down is only the beginning. Articulating your intention is important, but it is not enough. You must execute on your goals. You have to take action. I have found that writing down my goals and reviewing them regularly provokes me to take the next most important action.

👉Because it will provide a filter for other opportunities. 
The more successful you become, the more you will be deluged with opportunities. In fact, these new opportunities can quickly become distractions that pull you off course. The only antidote I know of is, to maintain a list of written goals by which to evaluate these new opportunities.

👉Because it will help you overcome resistance. 
Every meaningful intention, dream or goal encounters resistance. From the moment you set a goal, you will begin to feel it. But if you focus on the resistance, it will only get stronger. The way to overcome it is to focus on the goal. The thing I want! It will enable you to see and celebrate your progress.

Life is hard. It is particularly difficult when you aren't seeing progress. You feel like you are working yourself to death, going nowhere. But written goals are like mile markers on a highway. They enable you to see how far you have come and how far you need to go. They also provide an opportunity for celebration when you attain them.


Are you ready to achieve your fitness and weight loss goal once and for all? Call or email us now to get started on the process that will put an end to your yo-yo dieting and exercising. 

Now is your time to get into the best shape of your life.

James Z G Buckley

Founder Fitness Factory

Overuse of incorrectly used muscles and how it leads to underperformance in training and wellbeing: Overcompensation

Everybody, regardless of their experience or knowledge in health and fitness understands the obvious benefits of proper nutrition and a regular exercise regimen in their lives. People also tend to have basic ideas about stretching, warming up or how to rest injuries but if we are not addressing the specific needs of our body, we are not capitalising on our time and effort and converting them into results. If you want to exercise effectively for longevity as well as intensity you should definitely read this article and attempt to understand the body in a biomechanical sense where the weakest links will affect the entire structure.

What’s more and under-appreciated is how physical deficiencies in our bodies manifest themselves into our emotional and mental state. The most known of these examples being the fact that we feel deflated when we are hunched over as opposed to more confident when we walk with our chest and head held high. Interestingly enough, this simple alignment literally alters hormone levels of cortisol (stress hormone) and testosterone in the brain and makes others perceive you the same due to the expansive posture and body language. Another example is feelings of depression, anxiety and panic being felt by most people in the stomach or lower abdomen, this is no coincidence as the body’s second largest site of neurons (nerve cells) after the brain are found in the stomach and they are constantly communicating. Therefore, it is fruitless to keep the mind and body separate but rather treat them as an entity and address them as so.

A common trait we all share is looking for help from the outside when reality is our body is the best communicator if we pay attention to it. Despite certain muscles or joints malfunctioning the body’s durability enables it to still perform most physical tasks like jumping, running, lifting, albeit not efficiently. This is because the body uses compensation patterns when strength and mobility are not sufficient. Causes of this can be either due to the fact that a muscle/s is not able to do its job and provide movement in joints or that the joint itself is restricted and unable to move freely with the latter being a more serious issue needing professional medical advice.

Compensation patterns are not the body’s optimal way of functioning and as such will eventually break down at the weak link in the body! By learning to prevent injuries through recognition rather than reaction we can train smarter, harder and most importantly, longer!


Chronic muscle tightness despite stretching:
This is when you have tried and tried to improve your flexibility and you stretch your problem muscles extra and you still feel sore and tight. An example of this can be linked to runners who are weak and ineffective at firing their glutes when pushing theirs heels off the floor. The gluteus maximus is our strongest hip extensor which is supposed to activate when the foot is behind the body but when it doesn’t the hamstrings and lower back end up compensating for this force leading to chronic hamstring tightness or lower back pain.

Unusual pain and tenderness in the same areas during massage:
Whether receiving a massage or foam rolling by yourself at home, people will tend to notice relief in most areas and reoccurring pain in others. This is the body’s way of telling you that it is not simply overworked or sore but it is a biomechanical deficiency which needs to be fixed. This is very common in people who lift heavy weights and complain of neck pain due to impaired shoulder mobility.

Recurring injuries:
Tendonitis? Shin splints? Sprains? Whatever it is, any type of overuse injury on the same body part repeatedly indicates an underlying cause which requires corrective conditioning.


Firstly, it must be said no matter how obvious it is, THE BODY IS MEANT TO MOVE. Muscle imbalances are not selective to rigorous gym-goers or athletes but are also attributed to a sedentary lifestyle. The most common culprit in this is sitting for long periods of the day (due to work) and when you combine this with lack of exercise certain muscles become characteristically shortened or lengthened. Quite simply, if a muscle is in a shortened position for a long period of time it will become tight and its antagonist (opposing muscle) will become lengthened or overstretched. This will not remain isolated and will spread to the entire musculoskeletal system and cause further problems.

Tight Hip Flexors:
Almost everybody has suffered or will suffer from tight hip flexors whether they know it or not. The human body as mentioned is designed to move upright, not seated at a computer desk glued to a screen. When the hip flexors are intermittently shortened for hours they cause the pelvis to rotate forward and the repercussions can easily be observed in the image to the right. As shown, the lumbar (lower back) spine is excessively arched and total spine alignment is compromised due to just one set of muscles. When a muscle becomes tight its antagonist is forced to become lengthened and as a result weak and unused. Can you see how this comes back to runners? Hip extension (provided by the glutes) is opposed by hip flexion and thus tight hip flexors cause lengthening (weakness) in the glutes causing pain in the hamstrings and knee via overcompensation.

Protracted/ Rounded Shoulders:
This condition needs no introduction, also caused by a sedentary lifestyle and long hours at a desk are the lengthening of the upper back and tightening of the pectoralis muscles. This is a problem with everyone as it can be exacerbated with improper lifting technique and a poorly designed training program. We do everything towards the front. We eat, drive, type, write, you name it and we do with our shoulders hunched over. Over time what happens is that our chest becomes extremely tight and caved in as our scapula wings to the sides of our back. Shoulder retraction (pulling back of the shoulder blades) becomes non-existent the lengthened back muscles are weakened and not able to perform their function. Couple this with lots of pressing exercises such as the bench press and not enough pulling exercises and you’ve got a recipe for disaster! The anterior deltoid of the shoulder is stimulated during pressing movements and as such becomes overdeveloped as compared to the rear and worsens your posture by pulling your shoulder girdle forward. If your shoulder experiences aches or pains, grinding and popping often and limited mobility adding more pullups, chin-ups and bent over rows to balance out the pressing is necessary to strengthen the muscles responsible for shoulder retraction.


Get to root of the problem:
Diagnosis is always before prognosis, so the critical step will be to consult a health professional or physical therapist to conduct a postural assessment and locate areas that need improvement.

Static Stretching:
This is the age old ‘ hold for 30 seconds’ stretching technique. Quite straightforward, just stretch the tight muscles of the body as far as is slightly uncomfortable and make a habit of stretching for at least 5-10 minutes of the day every major muscle group.

Myofascial Release:
Myofascial release is the release of tension and knots that accumulate in the muscle due to excessive contraction and overuse. Through either massage, foam roll or using a hard ball the sheath that covers the muscle called fascia is flattened and decompressed so that blood flow is encouraged in the body. Pain and stiffness arise from tiny knots in the muscles where blood and nutrients cannot go and can limit your movement and hurt your joints. The most effective way to foam roll is to roll around the muscles (not the joints) and stop rolling and apply pressure for 30 seconds when finding a tender spot. Relax, breathe deep and let the knots flatten away.


As evident from the name, the role of these smaller muscles are to provide stability so that the primary movers can do their job. In the case of the bench press for example, the primary movers are the chest, shoulders and triceps but your glutes, abs, back and even feet work together to stop you from shaking and to isometrically stabilise your body. Delving even deeper, your rotator cuff is a group of tendons and small muscles that connect your upper arm to your scapula that consist of the Teres minor, Infraspinatus, Supraspinatus and Subscapularis. Since the shoulder is a 3D moving ball and socket joint, it needs stabilisers to provide pain free movement and gliding within its socket. Picture tiny men holding ropes and pulling your shoulder blades back while performing the bench press… If they are compromised your shoulders will be in a vulnerable position and may collapse due to the weight on the bar. So you see it is not only important to build larger muscles but to warm up your stabilisers and strengthen them to prevent injury and improper motor patterns.


At the end of the day, your one input/output to this world comes down to your brain and your brain controls everything, whether you’re aware of it or not. It is extremely important to be constantly aware of what you’re doing and be as conscious as possible at all times. The benefits of this are numerous: your life feels slower, you enjoy the moment more, you think less of the past and worry less of the future but in terms of exercise and contraction of muscles it is essential. It is not enough to go through the motions but to get the most of the exercise you need to flex and contract that muscle. You need to direct all energy and focus into it. For example, squats and deadlifts are two of the best corrective exercises to strengthen the lower back and glutes but that is only if they are engaged. Your muscles are there to bear load while the joints are only there to connect bone. This is why most joint pain is linked to an underlying muscular issue, lower back pain is caused by weak glutes so as you finish the squat or deadlift it is critical to flex and squeeze your glutes as hard as you can at the top of the movement. You need to create a groove in your brain so that it becomes automatic and this takes consistency. My favourite two examples of this are driving and texting. An advanced driver will understand that they could be driving for 10-15 minutes on autopilot while being stuck in their own thoughts but they still drive successfully to their destination. Why is this? Or how your fingers seem to know where to move while typing and after practice you don’t even need to look at the keyboard. This is muscle memory and habitual learning. You don’t need motivation to brush your teeth or shower as it has become a habit, the only way to develop a habit is to simply try hard at the start to be consistent until your body accepts it as routine. This is where posture comes in and will be explained in the next section.


When someone postures you may instantly think of static posture or standing posture. Although this is normally the first assessment your dynamic posture is usually a better indicator of any problems. Dynamic posture is your body’s movement pattern during exercise and movement. An experienced trainer will be able to observe how you move during a specific exercise and instantly recognise what muscles are not firing the way they are supposed to and in turn which are compensating. Since virtually all exercises are repetitive in nature it is important to do them with proper form and technique. Remember that is difficult to learn a new movement pattern but it is much more difficult to relearn once learning the wrong way. This is why I tell people that if your posture has been poor for years simply being aware of it for a week will not fix anything. The only way to fix posture is to strengthen muscles, to stretch tight muscles and be actively aware of your posture, especially while sitting. If you let your arms hang loose by your side and your fists are in front of your tights and not by your sides, this is normally indicative of rounded shoulders. A good rule of thumb is to walk around with your shoulders positioned by moving the UP, BACK and DOWN (not shrugged!!).

As mentioned earlier, good posture can affect the way people look at you and judge your personality before you even speak and more importantly it can even change the way you see yourself. Next time you go to a room with a lot of people, observe the ones who sit or stand in a closed off posture (legs crossed, arms crossed, hunched over) and contrast them with the people who spread out their presence as much as possible. Studies from Harvard and Oxford University have even shown that people are willing to take more risks and answer questions when adopting a strong posture and avoid contact when sitting slouched.

James Z G Buckley

Founder Fitness Factory Australia


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How Your Bones Can Help You To Live Longer

You’ve already heard time and time again about needing to have “strong” bones as you age. And with good reason… According to the Office of the Surgeon General, nearly 1 out of 2 Australians will suffer from osteoporosis by 2020. [1]

But here’s what you don’t know… Keeping your bones healthy goes far beyond just avoiding breaks or fractures. Emerging new researching suggests that keeping your bones healthy can affect your OVERALL health!

Let me explain… Up until recently, it’s been thought that your skeletal system plays just three roles:

  • Provide a structure for your muscles to attach to and protect your vital organs.
  • Act as “storage” for important minerals like magnesium and calcium.
  • Harbour the body’s blood-producing tissues and part of the cellular immune system.

Now there’s a fourth function. It’s been found that bones have hormone-like proteins that can affect insulin sensitivity (which can directly affect weight management.) Not only that, but osteoporosis has now also been linked to arteriosclerosis (calcification of the arteries).

Healthy bones have cells called osteoblasts that are responsible for producing the signalling protein called osteocalcin. And a study published in the April 2011 edition of the Journal of Bone and Mineral Research, found that osteocalcin plays a direct role in insulin secretion in the pancreas. [2]

What’s more, it also improves insulin sensitivity throughout the body. [3,4] As well, it seems that osteocalcin is linked to the hormone leptin. The higher your osteocalcin levels, the lower your leptin. (Lower leptin levels are associated with a healthy weight. Higher levels are indicative of leptin resistance—commonly found in overweight and obese people.) [5]

If that wasn’t enough, weak bones are an EXCELLENT indicator of arteriosclerosis. As calcium leaves the bones during osteoporosis, it gets caught in the blood vessels, building up and creating deadly plaque deposits. [6]

So bottom line, what does all this mean?

Weak and unhealthy bones mean a greater risk for increased fat mass, inflammation, and heart disease.

Which means only one thing—to live a long, disease-free life, make sure to keep your bones healthy!

Get enough calcium every day. Around 1,000mg is optimal based on the research. Also, you need to make sure that calcium actually gets absorbed and metabolised. For that, make sure to get enough vitamin K2, normally found in green leafy veggies. Or, it can also be taken as a supplement.

And finally, exercise and lift weights. It’s proven to boost your bone density, protecting them against breaks and fractures. So there you have it. Take care of those bones… and they’ll take care of you!

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James Z G Buckley
Founder of Fitness Factory Australia