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
Hopscotch Fitness is a small business offering personalised training to meet the needs of any individual or group to help you reach your goal and to learn more about staying healthy in today’s fast paced environment.
Monday, July 18, 2011
Saturday, July 16, 2011
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
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
Friday, July 8, 2011
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
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
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
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!
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!
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