Challenge for the Festive Season 2011/2012!

Hi team,

It's been a while since there's been a blog, many of you are getting ready for Christmas and New Years and some of you are already on your break! Lucky things!
 

Welcome on board, Lauren! A big Welcome back to Brendan! Hopefully we'll have another handful of new guys joining our growing team in the new year! 

I have a challenge for you all during this festive season! With so many functions to attend during this season, most of us are anticipating a little weight gain or shape changes in the next month or two.  So in effort to help my existing clients to stay on track, I am running the "Festive Season" Challenge. I will be sending an email out with more details about what, where, why and how.

Also reminding you all that if you Refer a Friend who takes on a $99 PT starter Pack  (3 x 30min PT sessions) with myself (not with the club) then you will earn yourself one free 30min PT session.* So don't forget to the word out on how much you enjoy your training and be proud of your results. What you do outside of our session will help you greatly in achieving your results! So take control and take some accountability to you challenge.

I am also looking at options to come to your home to help you sort out your pantry during the first few months of 2012. If you are interested and really need help with getting yourself organized with food, please let me know as I can help provide suggestions and point you to the right direction for more info.

Remember, if you don't decide to take on Festive Season Challenge, then still keep yourself moving, minimum 30mins of medium to high intensity of exercise a day and try and always choose the better option when you are eating. I hope you have learnt enough to help you through the time and make those new year resolution changes and if not, contact me, let me know so I can help you!

Foam rollers have been distributed out to those who requested and the guys have been using it consistently to release some muscle tightness and to increase mobility. Keep an eye out as I will be looking into releasing some foam roller uses.

 

Keep up the great work team! Don't forget to to like the Hopscotch Fitness Facebook Page! we're on a measly 21, let's try and get that number up to 50 before the end of the year!

Train Hard, Eat Well, Rest Up

*  Session times on offer will be determined by the availability of my schedule

Congratulations....

Congratulations to Kylie as she'll be tying the knot with her partner this coming Saturday!

Awesome work especially for the last two months in changing her body especially in strengthening her back to enable her to train hard.

Kylie is looking forward to restarting when she's back from her honeymoon to get that summer body as well!

Good luck and sending our wishes to you on your very special day!

Another special mention is Ola for her recent engagement as well and she'll be celebrating with her partner in early Nov 2011!

Train Hard, Eat Well, Rest Up

Protein and health snack options

As many of you have asked about what to have post training and some of you have mentioned you maybe gluten or wheat intolerant. 

Below is the Sun Warrior protein options for this with intolerance

The protein powder I currently use is called Dymatize ISO 100 (100% Hydrolyzed Whey Protein Isolate)

I have also found these chickpeas a great snack option.

Train Hard, Eat Well, Rest Up

Alkaline vs Acidic Diets

Food for thought......

Did you know that having the right pH is vital for the body and sometimes can help lose weight and keep the weight off?

There are lots of diets out there and many of you have probably tried one or two or many and have had some success in losing the weight but find it hard to keep the weight off once you return back to a more 'normal' diet. Therefore diets that actually requires you to eliminate whole food groups like 'carbs' or 'fats' etc are not realistic.

What you need to understand is that foods are either classified as acid-forming or alkalizing depending on the effect they have on the body. The pH level of the body will determine how healthy the body is. Though in saying this, it's a misconception to think that acidic food is bad for you, what you should be looking for is to find the correct acidity-alkalinity balance. 

Another common misconception is that food that tastes acidic are 'acidic' foods, but this is not necessarily true, examples are citric fruits such as lemons are actually good for you.

The body burns more fat while in a tipping towards a more alkaline state than if it was in an acidic state. Therefore, learning to eat more alkaline foods will help reset the body's pH level.

If you want to know more about this, email me and I can point you to right direction. For those on the 84 day challenge you would have already read about this and hopefully incorporating this into your diets already! 



Train Hard, Eat Well, Rest Up

More new team members

Hi team,

It's been a while since there's been a blog, getting ready for my break and getting everyone on track towards summer!

Most of you (if not all of you) should have received the training and food diary to help you with your goal, if you need any help, please let me know. I've been helping people who have been using the tool.

Welcome on board, Deniz, EeLynn, Shane and Josh! A big Welcome back to Stephanie! Hopefully we'll have another handful of new guys joining our growing team!

This weekend is the Melbourne Marathon. Good luck to all those participating and I would love for you to send me your times and results to post up to share with the team!

The City to Sea is the next running event on 13th Nov which a number of you are involved in along side quite a lot of the Sales team at SPHC. Unfortunately i'll be just coming home that day so will not be participating but will definitely look into it next year!


I have ordered the first lot of foam rollers (4 in total) and 3 have been bagged so if anyone is after a foam roller for home use, email me or text me, first in first serve.




Keep up the great work team! Don't forget to to like the Hopscotch Fitness Facebook Page!

Train Hard, Eat Well, Rest Up

Never too old to start something new!

At the age of 30, AFL Football was my new passion for 2011, a new sport to try. To give my training some new meaning. It was a great season and looking forward to 2012!

Remember, you are never too old to try something new!

Vibram - FiveFingers

Some of you may have seen me walking around and training in these funny looking shoes but they are called - Vibram FiveFingers. 

These shoes are definitely not for the fainthearted and needs some getting used to but are a good change to wearing your commercial runners/trainers. 

The basic concept of the FiveFingers are to bring our feet back to basics, back to walking around as if we were in bare feet and of course with other great features.

Many people complain about issues with their bodies i.e. their backs, hips or knees and yes, sometimes there are issues specifically in those local areas, but other times, it come all come from the way your feet are. The structure of your feet can have great affects on the rest of the body, as it carries you around all day long. 

Although the Vibram FiveFingers are not suited to everyone or suitable for every exercise specific to the person wearing it (i.e. it can be tough work for those with pronated feet (flat feet) to run in these), overall the FiveFingers may benefit many of you.

Check out their sites and understand the product before purchasing it. I have a great beginners PDF that I can send out if you're interested in reading more. (I can't seem to find the link to the document on their website anymore!)


So next time you have any issues with some of the common areas mentioned, have a look and see how old are your current trainers? How are my feet? Do I need to walk around at home bare feet more often? Maybe I'll try the Vibram Five Fingers out?

Foam Rolling

Some of you have been lucky enough (or unlucky as some may say) to experience a foam rolling session with myself. The FOAM ROLLER is a great tool to help you loosen up the muscles where there maybe some knots. It's the next best thing to a proper Massage Therapist and can be a handy 5 - 10min quick fix or a nice 30 minute session.

You can purchase Foam Rollers from Rebel Sports and some shops but the best deal I've found online is from QPEC which even after the postage cost is still slightly cheaper than that purchased from shops here.

If you want one, it might be a good idea to let me know before 12th Sept and based on the responses, I could bulk order to reduce the price even more. So jump online and let me know if you want one and if you want a session in using this fabulous tool!

Weight Loss and Carbs

A common mistake for people who exercise and especially those who want to loose weight is to cut out carbohydrates from their diet. There are few good reasons not to entirely cut out carbs and instead learning about carbs and choosing the so called 'good' carbohydrates.

There are two types of carbs. Simple carbohydrates - includes sugars such as fruit, corn, grape and table sugars and Complex carbohydrates - includes everything made of three or more linked sugars.

Carbs ....
1. Can help you  boost your mood and improve brain function - Your brain only source of energy comes from Carbohydrates (the main source with organic chemical breaks down and transform them to energy sources.

2. Can help prevent weight gain and even promote weight loss - 'Good' carbs will keep you fuller for longer therefore eating less

3. (some) Are good for your heart - Carbs like Oats have soluble fibre which will lower the 'bad' cholesterol in your blood


4. Will help you loose fat - as it gives you energy to workouts! Whether it be fat burning and/or muscle building workouts!


Some good carbs: Oats, Brown Rice, Wholegrain food (like bread is ok in the right portion), Lentils, Green Vegetables (beans in particular), Fruits!

The body needs Carbohydrates to function at an optimal level. Time of day in which you consume Carbs can also affect your body and weight. If you know you will be doing a marathon, then 'loading' up on carbs will help your body to deal with the long run. Best to stay away from carbs late at night as the body tends to run out of time to break it down and depending on the choices, it can be stored as fat within the body if the 'energy' is not used. 

So the secret is actually choosing the right carbs, the 'good carbs' at the right time to help you with your goals.

Heart Rate Monitors & 2XU Free Performance Sessions

Hi team,


Welcome on board, Deb! A big Welcome back to Patrick and Andrew R. Many of you guys have been setting new short/medium term goals for the end of the year. Remember what they are and try and work hard on them. When you think you want to give in, whether it's eating that piece of cake or skipping out on the gym. Try and remember that every little bit counts!

Melbourne Marathon in October, we have some of our members participating in this great event! Good luck with your training.

Heart rate monitors are great tools not only for runners but walkers, cyclist etc. Check out The Polar Shop for some great deals.


New Packages have been updated for the 84 Day Challenge! So check out what suits you if you're really struggling with your weight and getting into a good/better routine and lifestyle. There are still a couple of participants on this journey and slowly making progress. The biggest finding/realisation that all participants have made is that what you eat really does affect your body and weight!


Check out  the 2XU Free Performance Sessions, you may just find one ran by South Pacific Health Club :)

Keep up the great work team! Don't forget to to like the Hopscotch Fitness Facebook Page!

Train Hard, Eat Well, Rest Up
 

New Members and Returning members

Hi team,

It's been a while since there's been a blog, footy took up quite a bit of my time and unfortunately the season is now over for the East Burwood Devils Girls Football team! Looking forward to 2012 season!

Welcome on board, Taboka, Melissa, Kate and Glenda! A big Welcome back to Pauline and Gina though Gina came back with an awesome tan spending 4 weeks with her family back home! We're all very jealous.

Run Melbourne is coming up in October and many of you are preparing for your 10km to half a marathon runs which is exciting!

We have a hand full of new Testimonials on the website, please have a read as most of them are quite motivating and inspiring! If you are struggling to change your habits then take a page out of one of these lovely people who have taken that first scary step and seen results!


A big congratulation to Rachel for her efforts in the last 4 weeks, losing 6kgs from changing her eating and being consistent with her exercise. Working hard at every session, pushing her limits!


Keep up the great work team! Don't forget to to like the Hopscotch Fitness Facebook Page!

Train Hard, Eat Well, Rest Up
 

Run Melbourne Results

A few of the Hopscotch team prepared for the Run Melbourne and although Daniel fell ill just before the weekend, we had a great result from Franca, finishing the 10km run un 55mins and 4secs.

A few more guys completed the race but still waiting for times....

Well done guys who prepared for it and managed to run a race they were happy with.

Keep an eye out as there's a few more races coming up in the next few months!

Go team!

Train Hard, Eat Well, Rest Up

Some useful information from the challenge

Some Handy Information and Hints post Step Challenge

From reviewing the steps completed by participants, I noticed that many of the participants were trying to cramp in the steps over the weekend instead of distributing their workouts evenly through the week. This type of excessive exercise can sometimes cause problems to joints etc. I come across many clients who do close to nothing during the week and then go and walk for 5 - 10km over the weekend thinking they're doing great things, and yes in some ways they are but it depends on a number of factors. But the problem with that scenario is that the body isn't used to the excessive amount of exercise in one hit for many. It stays relatively dormant for the week and suddenly it's expected to climb mountains and move for hours and this can cause more problems to hips and back then realised.

Another thing to remember is the shoes you wear during the week can cause problems to your back now and in the future. As much as women loves shoes with heels etc, these are definitely not your best choice especially if you have back problems. Your calves are constantly contracted if you are wearing heels all day which is not great as they become short and tight. Your posterior chain is also compromised by the angle your feet is in for 8-10hours of the day putting greater pressure on your lower back partly due to the shortening of your hamstring (back of your legs) and inactive glutes (buttock).

So you can see how all these little things can play a big part to those constant pain and niggles office works experience.

Things you can change are:

1. Do exercises more often and regularly, don't leave it all to the weekend

2. Wear heels as little as possible whether it be for work or going out

3. Try to walk barefoot around the house as often as you can (great at the beach)

4. Do exercises that activates the glutes, strengthens the lower back, core and the hamstrings

5. Stretch often, stretch once the muscles have warmed up. Try and improve on your stretches


Train Hard, Eat Well, Rest Up 

Week 12 (Final Week) Results

Week 12 Results!

Hi Team, the final week of the 10,000 steps challenge has now been completed and although there were no winners for the week, many of you finished strong and some even continuing onto this week!

This round of the 10,000 Step Challenge is now completed!

I hope the challenge has given you an idea of how much you are currently walking/moving and whether it is enough to keep you healthy.

Remember ideally we want to be aiming close to 10,000 a day, not only on the weekend but on a daily basis. Although fitting in as much exercise over the weekend is great, it's still not the best for your body. You need to distribute the exercise over the week. It's like someone not eating for 5 days then stuffing themselves over the weekend. Do you think it's a healthy approach to eating? NO, so why would you think doing big walks only on the weekend will help you even out the lack of exercise through out the week.

Train Hard, Eat Well, Rest Up

Chosing the right Personal Trainer

More about your personal trainer...

As you considering a Personal Training to help you with your goals? Not sure where to start? Anyone can write an awesome profile and get those best clients to vouch for them but are they really providing you specially with the service you need? A few tips to help you make your decision...

• Check if they are with a registered body. For example, Fitness Australia is one body that governs Personal Trainers in Australia and ensure they are continually educating themselves through courses for registration renewal. This ensures that the trainers have the latest skills and information. It also shows the trainers' passion for growth and learning to bring better services to their clients.
• What are their specialties? Are they in line with what you want? For example, sports specific, general health, specific medical needs etc.
• Find or read other Clients' testimonials
• Look them up on the web
• Observe how they interact with their current clients

It's easy to tell someone what to do, just jump on YouTube but to be a great trainer, you need to know how and why, question your Trainer whenever you're not sure, many clients have had only one trainer, so how do they know what they have is good or not?!

Another thing to take note of, just because they've done a lot of courses doesn't mean they can apply the skills, make sure you can see them utilising their skills in a correct and safe manner.


Generally you get what you paid for, some trainers can over charge but there are those that may under charge to get the business and although cheaper can seem better in the pocket, the quality or knowledge may not be there or as high of a standard. It's a weigh off you need you think clearly about. It's easy to make someone run, jump, hop but for what reason and how (safely and efficient), these are very important factors. Think of it as a well known brand to a brand that's slightly cheaper but when it comes to training, it's your health involved.

And of course, it's all about the people skills and the connection or gel; the 'PERSONAL' part of personal training. Do you get along to get the most out of your session? When you pay for your sessions, you want to get results in a positive way, so if you're not happy with your trainer or not sure, try someone else and find the right fit.

Check if your Personal Trainer is registered with Fitness Australia 



Train Hard, Eat Well & Rest Up

Another great story...

Another inspiring moment!


For those who thinks they can't fit in exercise in a busy day.........a nice inspiring story....

It was Heather's birthday on Tuesday. She sent me a text to ask if it was ok for her to have a day off from training as she was going to spend the day with her family and of course I said 'yes'! Heather usually swims about 500m a week and really tries to hit her step challenge target every week, so she definitely wasn't someone who slacks off!

I sent a text to see how her day (on her birthday) was going and she called me back with excitement saying how much she had enjoyed her day and that she had managed a 750m swim that morning of her birthday! She was so proud to report back to me of her achievements!



I found that so touching, since training with me, Heather has found exercising enjoyable, a good challenge but definitely feeling and seeing the results and for her to be excited and proud of her achievement outside of her norm on her birthday was even better.


I want you all to remember that there is always time for you! That exercising shouldn't be a chore and when you learn to enjoy exercising you will understand and believe that it actually yields great results. 

You only get one body in a life time so look after it! Nothing is more important than you! The more you move, the more you can move as we grow older!


Keep that in mind next time you think you can't be bothered!


Train Hard, Eat Well, Rest Up

84 Day Challenge Updates

84 Day Challenge team!

Some of the participants are well into week 4 while others are still in the midst of week 2-3. But everyone's attitude is challenge, finding their own flaws and how to attack the weaknesses to prevail. It's been very exciting to see positive changes in each and every one of you and I hope to see more great results in the coming weeks.

Feedback have been given, advice dished out, words spoken and it's time for the participants to take some ownership and show even more commitment to make those changes!

Keep up the great work. Remember be strong both in Mind and Body! 

Train Hard, Eat Well, Rest Up

Week 11 Results!

Week 11 Result!

Unfortunately there were no winners again for week 11 as well! We are nearing the end of week 12, the final week of the Step Challenge!

This week is your last week to Run for Gold and try and hit that target to win the final free Personal Training session!

As we draw closer to the end of the '10,000 Steps Challenge', it has been quite a nice pick me up for some participants during the winter months. A few special participants that gave it a go time and time again are Daniel, Nicole, Heather, Andrew M. and some others. Great results from Daniel and Nicole for hitting over 70,000 steps in some weeks making their average over 10,000 a day.


Please keep up the great work even without the competition, I hope the challenge has encouraged a change in your lifestyle, some new routines to keep the body moving as much as possible.


For those who lacked the commitment, that's ok, keep an eye on the Hopscotch Fitness Facebook Page for fun and random challenges!

 
Train Hard, Eat Well, Rest Up!

Week 10 Results!

Week 10 Result!

Unfortunately there were no winners again for week 10!

We are now into week 11 of the challenge with one more week to go! So step it up and finish strong for those still on board or have found their pedometer again!

We have this week and next week to go only, so only two more free personal training sessions up for grabs!

On other news, I have created a new 'Hopscotch Fitness' Page in Facebook, some of you already like it and some of you are following me via Twitter which is great!

I will be posting up Random challenges throughout the day for you to do on this Page, so get on board and have a little fun with it!

84 Day Challenge team!



The guys on the challenge are doing well, some have really starting to feel the changes and loving it while others are struggling a little with the hectic end of year schedule. Keep on top of it and be organised in your meals and try and fit in those 30min sessions if that's all you can!


Keep up the great work team!
 
Train Hard, Eat Well, Rest Up!

Week 8 and 9 Results!

Week 8 & 9 Results!
Congratulations to................... Heather! Second win to the challenge.

Guys, at the moment, it's a 2 man/woman race in the pedometer challenge, it is sooo easy for you to win a complimentary Personal Training session, all you got to do is put that pedometer on, do the steps and record it. Even if the weather is crap, go shopping over the weekend, record those steps!


Many of you really took the challenge up in the first few weeks and stepped it up, entering in and challenging yourselves to get close to 10,000 steps but as winter gets colder, I know it's a lot more challenging to get out there to walk! So get into the club, fit a 30min walk in in the mornings! or jump in in the afternoon and have a break from the computer or if you know you're better off after work, then do it then but don't give up!


I believe you can all do it, try and get an average of 5,000 a day this week. Work at it to try and get those steps up. Remember the only thing between you and losing weight and getting fit and health is YOU!

Train Hard, Eat Well, Rest Up!

84 Day Challenge Has Started!!

So the 84 Day team has started this week on their journey to change their life! To get into a good routine of eating well and exercising regularly rather than inconsistently.


Learning new things about their body and how to control their minds, win that battle of 'Mind over matter'.


The team will go through their initial measurements and two weeks of eating clean and then into a more realistic and manageable lifestyle change.


We wish the team every success, you will conquer if you put in 110% effort. Only those that fall off the wagon fail to see changes.


I'm so excited to have this team onboard and hopefully these guys will motivate and encrouage some of you who thought you couldn't do it make that leap of faith.


Watch this space for updates from myself and the team!


Great Tip: For those who's budget didn't allow them to do it this time round, a suggestion from a client was to out aside a few gold coins a day in a jar, by the time, the next challenge comes along, you will have the money!


Train Hard, Eat Well, Rest up

Week 7 Results

Week 7 Results!

Congratulations to................... Nicole! Another win under her belt!


Guys, at the moment, it's a 2 man/woman race in the pedometer challenge, it is sooo easy for you to win a complimentary Personal Training session, all you got to do is put that pedometer on, do the steps and record it. Even if the weather is crap, go shopping over the weekend, record those steps!


Many of you really took the challenge up in the first few weeks and stepped it up, entering in and challenging yourselves to get close to 10,000 steps but as winter gets colder, I know it's a lot more challenging to get out there to walk! So get into the club, fit a 30min walk in in the mornings! or jump in in the afternoon and have a break from the computer or if you know you're better off after work, then do it then but don't give up!


I believe you can all do it, try and get an average of 5,000 a day this week. Work at it to try and get those steps up. Remember the only thing between you and losing weight and getting fit and health is YOU!

Train Hard, Eat Well, Rest Up!

The right Shoe....

Training with the right equipment

Having the right shoe for those high intensity workouts and runs! Guys, there is a 15% off VIP sale at ACTIVE FEET this week up until the weekend. So go get yourself something new if you've had your shoes for over 6 months or more. Depending on how often you use it. If you use it regularly, then 6 months -1 year is  a good time to change those shoes!

If you use it once in a while then 1 year plus is a good time to change it. Even if the grip is still there, the support in the shoe may have worn away without you realising.

So go treat yourself to something new and nice.

They also have great running products too.

Train Hard, Eat Well, Rest Up

Week 6 Results

Week 6 Results!

 

Congratulations to................... Daniel! Great result, Daniel completed over 103,000 steps last week as he prepares himself for his longer runs!

 

Come on team, log those valuable steps in to win yourself a prize!! Don't give up just yet. I know you can do it! Get back on board if you've fallen off the band wagon!

 

We're already into week 6, half way there!!!

 

Train Hard, Eat Well, Rest Up!

Stress can slow down your Metabolism

Fight or Fight...

I find myself always telling my clients to find ways to de-stress and get more rest as it can affect your metabolism thus your weight. 

I think this short article Stress Got Your Metabolism Down? by Jillian Michaels explains it well. It'll take not even 5 minutes to read and will re-enforce what I've already taught you guys.

Hope this is a nice reminder that you need to try and reduce stress in your lives to help you maintain or lose weight!

Train Hard, Eat Well, Rest Up!

Week 5 Results

Week 5 Results!

I know it seems tough but you're already doing it, the walking and steps that is so why not jump on and record your steps, try and hit those targets and win yourself a nice PT session or another great personalised Prize!

Can you go all the way?!

Congratulations to................... Nicole once again. She completed the full week with a total of 80,639 steps, winner of this week!

Next week, I'm putting up two prizes up for grabs so get those steps in and walk walk walk! I want everyone to give it a go and really try and hit their own targets!

Train Hard, Eat Well, Rest Up!

84 Day Challenge starting soon!

As we start hitting winter, it's easy to hide away, the early mornings and dark nights makes it hard to exercise so the next best thing we can do is be even better with our eating, plan ahead and keep an exercise diary/schedule to keep us on track!

This is what the 84 Day challenge can help you with. For those who participated and especially for those who finished can tell you the great benefits of this challenge. The knowledge you gain and the help you get from myself will help you transform a new you over winter and ready for summer!

You can check out my website for information, the site will be updated with the new dates and any revised information. I am looking at starting the challenge start of June 2011 which will run through to end of August. The help you get and the changes you see if you can stick to it far out weighs the cost associated. Read some of the testimonials for an idea!

If you are keen to take up this challenge, email me! I along with the participants will be undertaking this challenge, we'll change together!

Train Hard, Eat Well, Rest Up!

Week 4 Results

Week 4 Results!

Another week down and there's still a handful of you still working hard at it. I'm proud of you! For those who are still thinking about it.... join in, outcomes/results is good health, more movement and potentially a free PT session if you win the week!

Congratulations to................... Andrew M. on beating his goals, winner of this week!

Keep up the good work!

Please sign up for a member account and request access to the pedometer/10,000 step challenge if you haven't already!

Train Hard, Eat Well, Rest Up!

New members and more great results!

New members joining the hopscotch team and more great results!

Welcome to all the new members to the Hopscotch Family - Jacqui and Irene. Welcome back Liz and Sel!

Another great week from you guys, with some great running results over the weekend!

Daniel managed to complete his first official 5km run in 29minutes and 52seconds! Daniel only started running early/mid this year, finding his passion for training and realising he could run at a decent pace for quite a while, we decided to set him some new goals for the year. Training for a reason! So he picked a handful of runs he wanted to participate in and is now on his way to his next run, the 10km!

Aylin, another highly energetic and capable client and no stranger to running long distances, recently participated in a half a marathon over the weekend as well. She participated in the GOR half marathon finishing with a time of 1hour 54 minutes and continue on to finish 23km in 2hours and 4mins! It was a massive 6minutes off her time last year! So well done and congrats on the great result! 

Great to see the training has been helpful for both these guys!


After my inspirational day last week and the post that went up, I received a number of great emails and this is yet another great story to be told....


A client of mine was going to cancel last Thursday (yep, that great Thursday) as there was quite a heavy workload and high priority issues that needed to be dealt with at work but as she worked through the day, she realised she needed that break, the time away from the office to clear the mind, to see things differently and to keep her sane! So despite initial dis-approval from colleagues etc. when she returned she received positive feedback, coming back recharged with a clearer focus which benefited all. 

Although to be able to step away and have the courage to take your well earned break is hard for many of you, it is something you all deserve. No boss/manager should deny you of your break even if its not in the usual time. It helps re-energize you both mentally and physically! A good manager will foresee the workload and plan well in advance. So please remember to respect yourself and others.

Remember: if you plan to join in the fun runs through out the year, get in early and register as these can fill up quite quickly! The next big run is the Run Melbourne 17th July (5km run/walk, 10km run, Half Marathon, 3km Kids Event (Saturday, 16 July))

Train Hard, Eat Well, Rest Up!

Inspiring Day

An Inspiring day!

This morning as I walked to work, I checked my emails as per usual. I received an inspirational email from one of my clients telling me his achievements last night when most people would have stayed indoors and snuggled up, he was determined to complete his run despite rain, hail and shine!


During a session this morning, another client told me of her commitment to change, after a power outage in the morning at the pools, she later returned to the pool that evening before dinner to finish off her laps!


I have to say thank-you especially to my Thursday clients this week as they have been very inspirational and motivating. They have reminded me why I love my job so much and why I want to be better everyday, to deliver great service to you guys to better your health and to contribute in a positive way to your lifestyles. Thank-you as you have made my day even better.


Train Hard, Eat Well, Rest Up!

10,000 Step Challenge - Week 3 Results

Week 3 Results!

Well done for another great week from most of you. A handful of you really gave it a real good go this week thus I have decided to award two participants on their great work!

Congratulations to................... Ola and Nicole on beating their goals by over 50% this week, winners of this week!

I've set the targets for this week for those who have accounts created, I'm still waiting for about 50% of you guys to create one so you can fully take advantage of the challenge!

I want to say a big thank-you for those who have kept their steps going, remember this ultimately benefits you not me, so take advantage of the challenge!

Also a special mention to Lucy for also hitting her targets but not high enough to beat the other two!

Week 3, keep up the good work!

Please sign up for a member account and request access to the pedometer/10,000 step challenge if you haven't already!

Train Hard, Eat Well, Rest Up!

10,000 Step Challenge - Week 2 Results

Week 2 Results!

Well done for all those who have managed to continue on the challenge and enter in their steps for week2!

A few of you still need to create your accounts and for some of you, getting those first steps into the system get you closer to your goals.

So far, on average the group is only doing 3,000-4,000 steps a day, the average office worker but remember the idea of the challenge is to get you into good habits, to break through that barrier and start moving more. So please try and hit those targets, get out of your comfort zones and move those bodies...

 

New targets have been set for week 3, so jump on and have a look and try and enter those steps in. I believe in all of you, all of you are quite capable of hitting the set targets, to put a little energy into the challenge like I do for you guys!

Remember you get out what you put in, you can't expect weight to be lose or fitness to increase over night or over a week, creating and maintaining a healthy body needs love, motivation and consistency! Enjoy the challenge and you will reap the benefits!

Unfortunately no one hit their targets last week, so we'll have to see if someone actually hits it end of this week!

Half way through week 3, if you need a helping hand or an extra session, don't hesitate to let me know and book that in!

 

I know the corporate challenge is on as well so guys, let's smash your work mates that are doing theirs!! 

Train Hard, Eat Well, Rest Up!

10,000 Step Challenge - Week 1 Results

Week 1 Results!

Well done for all those who have managed to create an account on the website, enter in their steps and for those who beat their targets congratulation on your great work. For those who didn't quite hit it, that's OK, well done as well for finishing the first week!

I've set the targets for this week for those who have accounts created, I'm still waiting for about 50% of you guys to create one so you can fully take advantage of the challenge!

This week's winner is.......................... Heather!

Congratulation on beating your target and having the highest percentage over your target! Keep up the great work.

Also a special mention to Tamie for making the most steps for the week, a massive, 65, 587!

We're into Week 2 and full steam ahead, keep up the good work!

Please sign up for a member account and request access to the pedometer/10,000 step challenge if you haven't already!

Train Hard, Eat Well, Rest Up!

Arthritis and Exercising

Why People with Arthritis should exercise !

Many of you might question, "If I have arthritis, should I still exercise? But it's painful, should I exercise?"

What you need to understand is that the right exercise will actually help the joint, start slow and controlled then moving onto more vigorous exercise as the body and joint permits. It's all about training smart!

Moving the joint will encourage fluid in the join to allow more smooth movements and also to get the blood flow to the area.

Interested in learning more? Read the following articles: Arthritis Patients Should Exercise at Appropriate level and Exercise - 6 Reasons to Exercise.


Train Hard, Eat Well, Rest Up!