Muscle up for MND is Back!

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Get ready to have the most fun you have had while exercising!

• Support 300 terminally ill Queenslanders
• Break a world record

Aspire Fitness & Rehabilitation and Queensland Sports Medicine Centre are again proudly supporting the MND and Me Foundation by entering a Team into the “Muscle Up for MND” event supporting Queenslanders living with Motor Neurone Disease (MND). Just like last year the aim is to invade the Gabba in an attempt to break the World Record for the Largest Personal Training Circuit Class.

The current World Record is 2061 people, held by Guy Leech.

On Saturday 7 March 2015 you get the chance to:

• Be a sporting superstar by running out on to the world-famous Gabba for a training session
• Rub shoulders with some of Australia’s elite athletes while training
• Brag that you are a world record holder

Of course by participating we also get the chance to show our support for Queenslanders impacted by this terminal and debilitating disease.


During the one hour session (8.45am – 9.45am) we will rotate together through 10 different stations set up around the ground – including an AFR & QSMC boxing station. Exercises at each station will go for 4 minutes in duration and cater for different fitness levels allowing everyone to Muscle Up. To participate all that is asked is that you donate your regular training fee (or a minimum of $20). All donations over $2 are tax deductible.

This is a great opportunity for us to come together have some fun, while helping a very worthy cause. When you register you will be asked join a team – just select AFR & QSMC.

To register and for more information click here

Get Moving Exercise Project

Queensland Sports Medicine Centre (QSMC) and Aspire Fitness & Rehabilitation (AFR) are excited to announce the launch of the ‘Get Moving’ Medical Exercise Program DVD to assist people with dementia. The Get Moving program has been designed and facilitated by the Accredited Exercise Physiology Team at AFR in conjunction with Alzheimer’s Australia (Qld). Following the success of the supervised Brisbane based program over the past 18 months the program has now been expanded to produce a take-home DVD of the program. This is to allow people with dementia and their carers across Australia to undertake the program in the comfort of their own home.

This evidence-based program is designed to facilitate and empower clients to achieve a return to functional independence and an improved quality of life.

Benefits of the program to date have shown:

• Improved strength and mobility,
• Improved mood and general wellness,
• Improved flexibility & balance and
• Improved ability to perform everyday tasks like walking and standing.
Accredited Exercise Physiologist Molly Shevill from AFR stated ‘It has been such an amazing program to be involved with for the last 18 months. It is hoped that the production of this DVD will create an avenue for remote and interstate AAQ clients & their carers to take on the program and experience the benefits of exercise that have been observed with the Brisbane based clients to date”.

To register for the Brisbane based supervised sessions of the “Get Moving“ program or to request a copy of the ‘Get Moving’ DVD contact at Alzheimer’s Australia (Qld) on 1800 100 500.




Please come and help us break the World Record for the Largest Personal Training Circuit Class and support 300 terminally ill Queenslanders!

QSMC and AFR are supporting the “MND and Me Foundation” by sponsoring an exercise station and entering a team into the “Muscle Up for MND” event to assist Queenslanders living with Motor Neurone Disease (MND). 

The aim is on Saturday 15 March for 3,000 people to invade the Gabba in an attempt to break the World Record. The current World Record is 2061 people, held by Guy Leech and we hope to smash it!

This is more than an event, it is an experience! How often do you get the chance to:

  • Be a sporting superstar by running out on to the world-famous Gabba for a training   session
  • Rub shoulders with some of Australia’s elite athletes while training
  • Brag that you are a world record holder


Of course by participating we also get the chance to show our support for Queenslanders impacted by this terminal and debilitating disease.

The World Record Attempt

During the one hour session (9.00am – 10.00am) we will rotate together through different stations set up around the ground. Exercises at each station will go for 4 minutes in duration and cater for different fitness levels allowing everyone to Muscle Up. To participate all that is asked is that you donate your regular training fee (or a minimum of $20). All donations are tax deductable.

This is a great opportunity for us to have some fun, while helping a very worthy cause.  For more information about MND and the MND and Me Foundation check out this link.

When you register you will be asked the name of the group you are associated with.  Please enter Aspire Fitness & Rehabilitation.

To register and for more information please visit:

Yours in Fitness

Queensland Sports Medicine Centre & Aspire Fitness & Rehabilitation

What is Motor Neurone Disease?

MND is a terminal condition where the motor neurone nerve cells that control your voluntary muscles progressively die.  It leads to the paralysis of limbs and the ability to speak, swallow and breathe. The mind and the senses usually remain intact. The disease is rapid and debilitating.

The latest MND statistics are out and it is not good.

In 2011 there were 790 MND related deaths in Australia.

  • One death every 11 hours
  • One new diagnosis every 11 hours
  • Average life expectancy 27 months
  • 90% of cases completely random
  •  A cure is yet to be found
  • An effective treatment is yet to be found
  • It can strike anyone at anytime


The MND and Me Foundation was formed in January 2011 to raise awareness of MND and its impact on the community. MND and Me Foundation saw the desperate need to assist people living with MND and their families to maintain their independence and quality of life for as long as possible. The Foundation contributes financially toward research into finding a cure, but until one is found, the major objectives are to ensure those who have to live with this terrible disease and their families are supported by the Foundation both in financial and non-financial ways.

The MND and Me vision is to create a quality of life for people living with MND which is not compromised by their diagnosis – a life with dignity and independence.

In 2010, Scott Sullivan was told he had Motor Neurone Disease and his life expectancy was just 3-5 years. In spite of this tragic news his first thoughts were not only for his beautiful wife Sarah and his two children, but for other people living with MND. He was instrumental in creating the MND and Me Foundation.

Scott’s courage and drive to help others despite his illness is an inspiration to us all.

For more information on the MND and Me Foundation please visit

For further details feel free to contact Paul Olds on 0411 984 137 or

From the Trainers Desk – March


Ask around at your local fitness centre what a persons’ reason is for storming up a sweat day in and out and the answer that you are most likely to hear is ‘ I want to lose weight.’ Despite this widespread thought pattern amongst gym goers – what they are referring to is the F word – fat.

To help you get on your way toward that goal – of fat loss – I have come up with Ten Top Tips for to lose fat and tone up!

1Resistance Training is Essential – Ladies this means you! I see countless women slogging it away for hours on the treadmill when the place you need to be is the weights room! Exercises like squats, deadlifts, push ups and chin ups will give you the most ‘bang for your buck.’ When done appropriately they will not bulk you up – this is a common misconception.

2 – Do High intensity Sprints – When was the last time you saw a fit looking muscular guy or a shapley toned woman walking on the treadmill? High intensity sprints will super charge your metabolism and create a substantial ‘after burn’ effect. Our programs will deliver you the latest in evidence-based research to ensure success!

3 –Just Move! – Numerous research papers show that people who have a higher level of incidental exercise (cycling to work, taking the stairs, yard work) have a far lower risk of obesity related diseases and improved body composition than they sedentary counterparts. We want to take this a step further and teach you the most efficient way to train so you get the most out of every workout!

4 – Eliminate Processed Foods from your diet – If your grandma doesn’t recognize it or didn’t eat it when she grew up – neither should you. Processed food are high in sugars and other additives that simply are not the best fuel for our body. We will guide you through the pitfalls of the fad diets and love the process of educating our clients to make complete lifestyle changes.

5 – Eat Smart Fats The inclusion of ‘good’ fats in your diet will help your body metabolise  ( use up) fat stores and help with joint integrity and cognitive function. Think nuts, avocados, wild salmon, coconut oil. These are examples of super foods. When you eat them is also critical – knowledge is power!

6 – Eat Protein for Brekky – Protein at breakfast time will feed your muscles and brain with a steady supply of insulin and to keep you feeling full for longer. This will avoid you feeling like you need that mid morning sugar fix – a massive counter measure to your weight loss goals!

7 – Cut down your sugar intake –  Sugar can pile on the calories and if consumed excessively can lead to weight gain and chronic diseases such as cardiovascular disease, diabetes and some forms of cancer. Remember sugar often hide in foods you wouldn’t suspect.  It pays to read the labels and avoid foods that have added sugar

8 – Get enough sleep – Long term studies show how important sleep is in maintaining a lean body. Sleep helps your muscles recover and grow, and a well rested body will outrun, out lift and out train a tired one! Let us show you some great apps to improve and track your fitness goals – objectifying the process is fantastic for motivation!

9 – Control What You Eat – No one ever ate anything by accident. Think about your food choices – will they benefit your body, help you toward your goals and give you the best shot at reducing your waistline? Portion control and movement are a proven method to loose weight, with all the additional info available now days lets not forget the basics!

10 – Have Veggies at Every Meal Yes this includes breakfast. By filling your plate up with low calorie, nutrient rich vegetables you are nourishing your body with powerful foods that will improve your metabolism, feed your muscles and reduce inflammation ( which can lead to increased fat stores.) A change is as good as a holiday, changing your habits just like this one will have a profound affect on how you look and feel!

Change is coming!! Keep in mind there are many other ways to improve your body composition – this is simply short list of the most effective and sure fire ways to reduce fat mass.

For more information about ways to obtain a lean body, contact Personal Trainer Sally McWilliam at

ONE ONE ONE Eagle Street


What an exciting few weeks with the launch by Queensland Sports Medicine Centre & Aspire Fitness & Rehabilitation of services including –

  • Corporate Group Fitness,
  • Corporate Health Assessment packages
  • Seminar Series
  • Ergonomic Workstation Assessments
  • Remote Fitness training packages for those unable to make the classes
  • Clinical Pilates and
  • Sports and General Physiotherapy services all onsite at One One One Eagle Street, Brisbane.


One One One Eagle Street continually strive to be on the cusp of cutting edge innovation. In a move unseen in Corporate Brisbane, the building management team from Jones Lang LaSalle are hosting a suite of ‘Room Service Offerings’. These services including personal and corporate health & wellness services available to their customers at Brisbane’s newest commercial skyscraper without them even having to leave the building.

At 200 metres tall this $700 million tower possibly offers the best workout space in Brisbane allowing participants to take in views across Moreton Bay while they ‘get their sweat on’. This model adopts a holistic approach to customer care, health and wellness. It is driven by combining industry leading service providers teaming up with building management to foster a culture of work life balance, something that can easily become one sided in todays demanding work environment. While the systems are well founded in the United Kingdom it has until now not been widely embraced in Australia.

The response from customers in taking up the services have been extremely positive and it is expected that this will set a benchmark in customer care within the industry.

We look forward to assisting you and your company on the fitness journey. We provide a single point of reference for all your corporate wellness programs, ergonomic assessments, and clinical services to ensure your working environment remains enjoyable and pain free, whilst being able to access some fantastic services without leaving the building.

For further details about services at ONE ONE ONE Eagle Street contact the AFR team on (07) 3310 4969 or

Exercise & Alzheimer’s

Aspire Fitness & Rehabilitation are excited to announce the recommencement of our twice weekly group Medical Exercise classes at Alzheimer’s Australia (Qld) this February under the supervision of Accredited Exercise Physiologist Molly Shevill.

Now into it’s 2nd rotation from commencement in 2012 this specifically designed comprehensive program is helping assist Alzheimer’s Australia (Qld) clients with their ongoing needs to keep fit and active.  Following initial assessment and subsequent review participants enter the group format with a program founded on evidence-based research.  This is proving a positive physical, mental and community experience for the participants and their carers.  A joint media release by Exercise Sports Science Australia and Exercise Is Medicine has reinforced the benefits of this types of program.  To check out that Media Release – Media Release Alzheimers and Exercise

From the Trainers’ Desk


January is the time to get your goals down on paper, start (or continue) your commitment to a healthy you and maybe even step out of your comfort zone by trying something new. To get your creative juices flowing and to help inspire you, throughout January we will be letting you in on what the Aspire Fitness & Rehabilitation Trainers  and Exercise Physiologists have planned for their 2013.

First up is AFR Personal Trainer Super Sal McWilliam:

“This year I have decided to take a bit of a different approach to my health and fitness.

My first goal is to try a new style of workout for every month of the coming year. First up will be Bikram Yoga which I will be doing five days a week for the entire month.  Lifting based training will be my February training style, March I will get down and dirty with Parkour and April will be altitude training. I will supplement these with regular strength training – feel free to join me for a weights workout in the gym!

Goal number two is to compete in a Physique Competition – so this one is all about nutrition! With my monthly workouts planned ahead, all I need to focus on is clean and healthy eating. I will compete in May of this year.

My third goal comes from a challenge I didn’t manage to complete last year due to injury. I will start and finish the 96km gruelling trek that is the Gold Coast Kokoda Challenge in July this year.

Fourth is inspired my a mate who has challenged her work colleagues, friends and family to complete a 5km, 10km, half or full marathon in July to raise $25000 for cancer research. I will be taking on the half marathon with a few other brave and fabulous QSMC and AFR staff, clients and friends.

My fifth goal for this year is to continue to spread my message of the importance of leading a healthy, active and fulfilling lifestyle. I truly believe that exercising regularly, having a positive, outlook and healthy approach to life is the only way to live!”

To chat to Aspire’s Sally McWilliam about setting your goals for a healthier you in 2013 email  or contact Aspire on (07) 3310 4969

From The Trainers Desk


High Intensity Interval Training – HIIT – is more effective for fat burning, raising your metabolism and upping your post exercise oxygen consumption than aerobic exercise.

Interval training increases the amount of fat you burn not only during your workout but for up to 24 hours post exercise as well.  Short but intense intervals are superior to steady state exercise at burning fat because working above your anaerobic threshold forces your body to adapt metabolically.  Or in other words, your body demands your fat stores be used as fuel to sustain the high level of intensity being performed.

HIIT yields the greatest results not only because of its effects on the body during the workout itself– but its’ impact on the body post exercise. Although one hour of aerobic exercise will burn more calories than 30 minutes of HIIT  the ‘afterburn’ of interval training will far outweigh that caloric value. This afterburn will raise your metabolism and elevate energy consumption for a far greater time period post exercise than any steady state workout.

Interval training is less boring and more time efficient than steady state cardio. For those that loathe the idea of slogging away an hour on the treadmill – as I do – going into a workout consisting of of 10 x 30 sec sets is much more appealing than 60 minutes of mind numbing continuous jogging. HIIT also makes you feel powerful and challenges you mentally to push yourself to new heights.  Try one of the following interval workouts next time you get your sweat on!

      • Treadmill  –  30 sec sprints with 90 sec slow walk recovery x 10
      • Rower        –  100m sprints with 200m slow row recovery x 10
      • Spin Bike   – 45 sec sprints with 2 minutes rest x 10


For further information about HIIT contact Sally McWilliam at



Diabetes is a chronic metabolic disease characterised by deficiency of insulin leading to hyperglycaemia (high blood sugar levels). Insulin insufficiency reduces body’s ability to use glucose as fuel and transport to muscles, therefore accumulates in blood. Research has shown that even light to moderate resistance training can have a large impact upon blood glucose control for type 2 diabetics, as it promotes  uptake of this glucose from the blood to be utilised by exercising muscles, and has a similar physiological effect upon the body as insulin. These benefits not only last for the duration of exercise, but for several hours afterwards. Therefore, regular physical activity is encouraged to help diabetics reduce their blood glucose levels with less reliance upon medication.

Our Accredited Exercise Physiologists have designed a program to help diabetics increase their physical activity levels and promote adherence to exercise in a supportive environment. The aim of this program is to provide a structured and safe atmosphere for clients to become accustomed to resistance exercise. We will strive to develop cardio-respiratory fitness as well as facilitate strength gains, which will greatly assist with blood glucose control.



Benefits of Program –

  • Prevention of diabetes related complications (retinopathy, neuropathy, Nephropathy, fatty liver, heart/blood vessel)
  • Improved cardio-respiratory fitness
  • Increased strength
  • Improved oxygen delivery
  • Reduction in blood pressure
  • Reduction in blood glucose
  • Improved insulin sensitivity
  • Weight loss
  • Improve blood lipid profile
  • Increase muscle hypertrophy and capilerisation to improve circulation (as diabetics tend to have poor blood flow)


To register your interest for our Diabetes Exercise Programs or to request more information please email or call 07 3310 4969



Rugby is a high intensity, impact sport requiring a balance of strength, power, speed, and ability to absorb contact forces. A sport specific strength and conditioning program that progressively develops these qualities is paramount in the development of any rugby player. A specific S&C program can also help the rugby athlete reach their developmental goals such as increased lean muscle mass or reducing skinfolds.

The Aspire Fitness and Rehabilitation Rugby program will provide a professional and structured training environment to develop rugby specific physiological qualities. The program will have a major emphasis on developing core lifts and efficient movement mechanics. Specific structures such as the neck, shoulder girdle, core /hips, knee and ankle are targeted. Strategies are implemented aimed at strength and stability of the musculoskeletal system, in order to prevent rugby related injuries.



Benefits of Program

  • Improve sport specific strength and power
  • Enhance performance in running and during contact
  • Improve strength and stability of relevant structures in order to prevent injury
  • A movement and functional approach that will enhance athletic development
  • Education with regards to Flexibility and Recovery
  • Safe and Structure environment to train with Experienced High level coach


To register your interest for our Rugby Program or to request more information please email or call 07 3310 4969