Sweat is finally here. This Sunday, October 16 is our open day. Remember you have to be there to have a chance to win the 12 month gym and swim membership prize. It is also the last day for our very special intro offer of 4 weeks free access and (2 pt sessions – new clients only). It will be a fun day so let us know you are coming so we can make sure we have enough low fat snags to keep you happy! 10.30am to 12.30pm. Be there! p.s. very special PT pack offer on the day only for new clients. It will be worth being there if you are really thinking hard about getting this fitness, life change gig started!!
Motivation. It is an interesting subject. I can tell you though, that it is something you are going to have to manage well, if you are ever going to achieve to a life long approach to health and fitness. Perhaps if I share what I use, maybe you can borrow something from that or better still just copy what I do and join me in all the fun? I missed a few of you on the weekend for the Brisbane to Gold Coast ride, which was amazingly good fun and with the training of computrainer under my belt, surprisingly comfortable. I had never ridden more than about 28k on our affectionately named bike session, ‘compudeath’ but the few sessions I have been doing were easily enough preparation. I work on the 1 to 3 principle now. 1 hour of compu is worth 3 hours of outdoor riding. I guarantee a lot of you who thought you would have had trouble would have killed it. Next year I want you there! Look out for the best practice jersey. Three guesses as to what colour it might be. A calendar of events to give focus to my training next year is below. One of my goals is to get way more of you involved in these types of events. I would like a bit more company in doing this stuff because that is one of the things that makes this whole thing easier, training buddies. This is one of the concepts behind Best Practice and Sweat to try and make fitness just […]
Have you ever wondered how typical Olympic strength moves could be put in to a program for yourself? You will have to have some experience to be able to utilise the information at the link below but it is a pretty high quality resource for understanding the difference between Olympic powerlifting, Olympic weight lifting and sensible program progression. http://www.sport-fitness-advisor.com/olympic-weightlifting-routine.html
I have used mynetdiary to track my food and exercise in the perfect month back in July. It was ultra convenient and quick to know what calorie balance I was at, at any time. It was the key reasons I was able to lose at least 2 kg of body fat. I have recently signed up for mapmyfitness which has some great systems for tracking any exercise but seems particularly good for running. It looks like it has a great nutrition aspect to it as well but I haven’t got in to that yet. Apparently the Nike plus for the Ipod is pretty amazing too for runners or walkers. In short, there are many amazing free tools for tracking, measuring and motivating. If you are not using anything and are having trouble getting results, check these out. We use a system with clients when we are coaching seriously for fat loss. It is called nutrition complete. It is a place to plan your weekly eating, print out your meal plans and shopping list. It is even a place to observe your energy balance (where the rubber meets the road in terms of fat loss results), by calculating energy expended by your weekly exercise and energy in, from the foods consumed. It takes this kind of focus for a lot of people to get on target. Check it out. If you are an existing client, ask about your free 4 week trial of this system. I will even help you get set up with a one on one half hour orientation. […]
Okay, the website is up and running. Sweatgym.com.au Memberships on sale next Monday, October 3 Open dayon October 16, where we will draw the winner of the 12 month free membership to gym and swim worth over $1000. If you haven’t entered then look out for the box at the pool on the desk. It looks like this – Gym operational from October 17. If you are an existing client then you get a special deal and you will have to call me to find out more. Get ready for convenience, get ready for new equipment, get ready to fitting in more exercise at your favourite pool and yes, get ready to Sweat!
You’ve got 20 minutes to fit in something. Most people think it is not enough time and just don’t do anything. The far better reaction is have your routine ready to roll with no mucking around. I subscribe to the ‘get in, get out, get a life’ philosophy. Okay here’s your 20 minute workout. This is only for those who have been trained in these movements with a professional and have been given the clearance by their doctor go for it. 5 minute progressive whole body warm up. All you need is a clock on the wall or if you are high tech, an iphone app timer that goes off every 20 seconds. Repeat the following 4 exercises 3 times, each time increase the range of the movement and speed. You should have a light sweat on your body at the end of the 3-4 minutes. Body weight squat Push up Stationary lunge (on one leg then the other) Stomach crunch Next, you are aiming to do 4 exercises that involve the upper and lower body, aka hybrid exercises. There is minimal rest in between the exercises. Remember this is a 20 minute workout from warm up to cool down. Straight in to it. No procrastination, just pure work and focus. Lunge walk with medicine ball twist Squat with forward dumb bell raise Functional trainer reverse wood chop BB squat clean and press You go through all these exercises with the timer set to 45 seconds. You transition from one exercise to the other as quickly as you can. Do […]
But maybe big business need it to be. Governments certainly know it is about the money, which is why they are so freaked out and trying everything they know to turn things around. If you own a business or work for one and are interested in the bottom line, then read this article. There is gold in ‘them there exercising hills!’ Exercise can increase productivity by up to AU$2,500 per employee according to 60 day trial carried out by The Brain Science Institute Clinical trial to measure correlation between physical fitness and brain function finds that exercise significantly increases happiness, productivity and cognition SYDNEY, Australia — September 13, 2011 —SAP AG (NYSE: SAP) Australia, announced the findings of a clinical trial conducted recently by the Brain Sciences Institute at Swinburne University, on 40 randomly selected SAP employees over a 60 day period. The study intervention was carried out by Professor Paul Taylor, founder of the Body Brain Performance Institute. The research study looked at different measurable components of cognition using a neuropsychological test battery specifically developed by Swinburne’s Brain Science Institute. The test measured important aspects of brain function typical for people in management and executive positions, such as the ability of the brain to plan, remember, simulate future scenarios and make decisions. Over 60 days, a total of 40 randomly selected SAP employees based in Melbourne took part in the clinical trial. Half of the employees represented the control group and the other half the exercise group. Both groups did a 10,000 steps per day walking program with the exercise […]
Exercise isn’t your default reaction to stress in your life. Most people fall off the exercising bandwagon when ‘things just get too much’. I will argue that this is the very time that you need it the most. I remember calling a local company in my early days of running the business here only to be cut short by the gatekeeper/receptionist with an indignant tone, “the workers don’t have time or energy left for exercise!” Ironic or what?? Someone also said to me recently that ‘it’s all about time management’ WRONG. It’s all about priorities. If you have heard me rant before then you already know this. But it bears repeating as my old uni lecturer used to say, repetition is the mother of all learning. Wise words. Many are called and few are chosen they say. Do you want to be part of the many or the few? You just have to look at the numbers quoted in the Sydney Morning Herald on Saturday. “two thirds of Australians are overweight or obese”. I don’t care how many times I read that , it just saddens me. The most interesting and fun people I know are those that move regularly and push themselves a bit. Fair enough if we were designed with no legs and no arms, the couch would be the best place to hang out. But come on, seriously! We have a heart and lungs that allow us to do so much, just ask Cadel. The side effects of using them are nothing but good. It is worth […]