If you are tired of carrying around an extra cuddly bit around your middle...then join us for our next 6 week program, the Lean Abs challenge. This will be our focus for the next 6 weeks of our Bootcamp/Challenge sessions. This DOES NOT mean we'll just be doing hundreds of situps or crunches.
What does it mean?
Whoever loses the most centimetres off of their waist will win a prize (and of course, much leaner abs!) of a free month's unlimited Group PT.
Our sessions will involve a combination of high intensity cardio intervals, plyometrics, hills, soft sand & of course some great abdominal workouts to strengthen & define the muscles that are sitting under that winter 'coat'.
What is involved?
all you need to do is
attend the next 6 weeks bootcamp/challenge sessions (and as many other sessions as you can)
you will also need to focus on nutrition, as nutrition is 80% of the equation - you must follow the Metabolic Jumpstart program which is a 4 week program (which you can stretch to 6) - it's only $29.95 and gets great results.
You will need to book in by this Thursday (29 July) so we can get those measurements going!
Call me (0430 605 701) or email me (info@attitudetoburn.com.au) now to book in.
Get Fit, Lose Weight & Feel Great, Outdoors!
Monday, July 26, 2010
Friday, July 23, 2010
Motivation gone AWOL?
It's July... it's been a really cold winter..and we're smack bang in the middle of it. Yes! we're in 'hump' month ;p
Beeeeeeeeep Beeeeeeeeeeeeep Beeeeeeeeeeeeeeep... The doona and pillow start whispering sweet nothings to you as your alarm goes off (again...and again as you keep hitting the snooze button)... they comfort you in your warm coccoon...whispering..it's nice and warm here... why would you want to leave to go to the park/beach (insert place of exercise!).. you can exercise later in the day... and with that, you turn off the alarm and stay in bed for another hour.
When you get up, the guilt hits you - it's a beautiful day with cobalt blue sky - it's a bit fresh (read: cold), but perfect temperature for exercising and getting the circulation going.... so you decide definitely you will go out and exercise after work. All day you feel sluggish and lethargic wishing you'd not listened to that luscious doona.
Afternoon comes, you're thinking about your workout, then bang! an emergency at work happens... you are running half an hour late, so you've missed your usual train, and there goes all thoughts of getting your exercise session in after all.
.....the next morning, it's bucketing down..... the alarm is switched off again, and the whole previous day is repeated...except today you get the train on time, and on your way home a friend who's just come back from overseas wants to pop in and have dinner.... there goes that exercise session again!
Does this sound at all familiar? Just a few days like this can turn you from being regimented in your routine to completely losing all focus and resolve. But how do you get back that motivation that took a while to get going in the first place?
The first thing to do is to reassess your goals - determine what is the thing that will keep you going no matter what? think of a long term goal (say about 6-12 months down the track) and also think of a short term goal - a 3 month goal.
If it's a weight loss goal - make sure you quantify the amount of weight you want to lose, and by which date or milestone. Get pictures of (realistic) body shapes and types that you want to use as visual motivation.
Plan your week's food and exercise so that there is NO deviation - don't forget to plan for unforeseen events and little cheats or rest as well. Try and plan your exercise sessions for first thing in the morning - this way you don't need to rush at the end of the day and those little 'spanners in the works' that can happen are not a problem. Have a plan for a home workout session that you can fall back on as well just in case of rain
If your goal is around running, again, quantify what distance you eventually would like to be able to run. Break it down into small chunks - like the Couch to 5km program - 8 weeks, then another 8 weeks to get to 10km, then work on your pace for about 4 weeks to consolidate your base fitness, then look at half marathon length over the next 12-16 weeks.
Put your workout and nutrition charts somewhere you will see them every day and mark off your accomplishments.
Above all else, enjoy what you're doing and revel in the increased energy levels that you have with every workout, and celebrate your successes - each milestone could have a 'reward' attached - a massage, facial, special outing... these are the things that will help keep you motivated no matter what the weather.
Beeeeeeeeep Beeeeeeeeeeeeep Beeeeeeeeeeeeeeep... The doona and pillow start whispering sweet nothings to you as your alarm goes off (again...and again as you keep hitting the snooze button)... they comfort you in your warm coccoon...whispering..it's nice and warm here... why would you want to leave to go to the park/beach (insert place of exercise!).. you can exercise later in the day... and with that, you turn off the alarm and stay in bed for another hour.
When you get up, the guilt hits you - it's a beautiful day with cobalt blue sky - it's a bit fresh (read: cold), but perfect temperature for exercising and getting the circulation going.... so you decide definitely you will go out and exercise after work. All day you feel sluggish and lethargic wishing you'd not listened to that luscious doona.
Afternoon comes, you're thinking about your workout, then bang! an emergency at work happens... you are running half an hour late, so you've missed your usual train, and there goes all thoughts of getting your exercise session in after all.
.....the next morning, it's bucketing down..... the alarm is switched off again, and the whole previous day is repeated...except today you get the train on time, and on your way home a friend who's just come back from overseas wants to pop in and have dinner.... there goes that exercise session again!
Does this sound at all familiar? Just a few days like this can turn you from being regimented in your routine to completely losing all focus and resolve. But how do you get back that motivation that took a while to get going in the first place?
The first thing to do is to reassess your goals - determine what is the thing that will keep you going no matter what? think of a long term goal (say about 6-12 months down the track) and also think of a short term goal - a 3 month goal.
If it's a weight loss goal - make sure you quantify the amount of weight you want to lose, and by which date or milestone. Get pictures of (realistic) body shapes and types that you want to use as visual motivation.
Plan your week's food and exercise so that there is NO deviation - don't forget to plan for unforeseen events and little cheats or rest as well. Try and plan your exercise sessions for first thing in the morning - this way you don't need to rush at the end of the day and those little 'spanners in the works' that can happen are not a problem. Have a plan for a home workout session that you can fall back on as well just in case of rain
If your goal is around running, again, quantify what distance you eventually would like to be able to run. Break it down into small chunks - like the Couch to 5km program - 8 weeks, then another 8 weeks to get to 10km, then work on your pace for about 4 weeks to consolidate your base fitness, then look at half marathon length over the next 12-16 weeks.
Put your workout and nutrition charts somewhere you will see them every day and mark off your accomplishments.
Above all else, enjoy what you're doing and revel in the increased energy levels that you have with every workout, and celebrate your successes - each milestone could have a 'reward' attached - a massage, facial, special outing... these are the things that will help keep you motivated no matter what the weather.
Thursday, July 22, 2010
Pushups v Bench Press
Quite often in Bootcamp, given we will predominantly do bodyweight exercises such as Pushups, the question often arises, how much weight am I lifting in my pushups, compared with doing a Bench Press in the gym? Well.... read on here...Find out How much weight you are lifting in your pushups here but don't forget, when you're doing a Pushup, you are recruiting a whole range of other muscles - particularly your core muscles for additional support.
My preference will always be the Pushup!!
My preference will always be the Pushup!!
Wednesday, July 14, 2010
We're designing our new Spring Timetable
..and we need your help!
Click here to complete our Spring Timetable survey.
As a thankyou, everyone who responds goes into the draw to win a month's free unlimited group training.
Click here to complete our Spring Timetable survey.
As a thankyou, everyone who responds goes into the draw to win a month's free unlimited group training.
Spring is just around the corner
Yes, even though it's hard to believe, Spring is just around the corner. It's only 7 weeks away.
Already the days are slowly getting longer again.
Now's the perfect time to take stock of any new year's resolutions that you had regarding your health and fitness. Did you achieve all you set out to? Have you been consistent with your exercise & nutrition?
Or.. have you given in to excuses, like, I don't have the time...or the energy.... When I hear someone say, 'I don't have the time to exercise', my instant response is, 'So how's that working for you?'. Essentially, we are all busy, our lives are moving at a frenetic pace, but .. why do we always leave our health and fitness as a last priority only to be focussed on when it's too late, ie we have diabetes or we're heading at our frenetic pace to obesity or heart attack. It's something we always take for granted, until it's gone.
I used to have a job that required a 3 hour commute (on a good day, so long as the train & traffic gods were smiling). I had to start work at 8am and finish at 6pm (unless I had a video conference with the UK until 8pm..). Somehow, I had to fit in some exercise somewhere. I was already committed to my program and there was no way I was going to be quitting and giving in to my inner slug - although it could have been easy.
All I did was get out of bed 40 minutes earlier (yes, this meant dragging myself out of bed at 4.45am). 10 minutes were spent on warm up and cooldown/stretching - the other 30 minutes were an intense round of interval workouts alternated with strength training. These workouts energised me for the day ahead - that together with my packed lunchbox full of good food & healthy snacks. If I hadn't been that organised and had a very systemised planned approach to my training and nutrition, all my previous hard work would have literally gone down the toilet. There was no way I was going to let that happen.
You can do it too. All it takes is a little careful planning - committing to getting to bed at a set time each night so that you have adequate rest, planning your meals for the week & pre-packing your food for the day ahead. Planning your workouts for the week ahead. Set your alarm a bit earlier and make yourself get out of bed and do your workout.
Try it for a couple of weeks and let me know how that works for you (compared with the results you were getting before from having..no time..).
Already the days are slowly getting longer again.
Now's the perfect time to take stock of any new year's resolutions that you had regarding your health and fitness. Did you achieve all you set out to? Have you been consistent with your exercise & nutrition?
Or.. have you given in to excuses, like, I don't have the time...or the energy.... When I hear someone say, 'I don't have the time to exercise', my instant response is, 'So how's that working for you?'. Essentially, we are all busy, our lives are moving at a frenetic pace, but .. why do we always leave our health and fitness as a last priority only to be focussed on when it's too late, ie we have diabetes or we're heading at our frenetic pace to obesity or heart attack. It's something we always take for granted, until it's gone.
I used to have a job that required a 3 hour commute (on a good day, so long as the train & traffic gods were smiling). I had to start work at 8am and finish at 6pm (unless I had a video conference with the UK until 8pm..). Somehow, I had to fit in some exercise somewhere. I was already committed to my program and there was no way I was going to be quitting and giving in to my inner slug - although it could have been easy.
All I did was get out of bed 40 minutes earlier (yes, this meant dragging myself out of bed at 4.45am). 10 minutes were spent on warm up and cooldown/stretching - the other 30 minutes were an intense round of interval workouts alternated with strength training. These workouts energised me for the day ahead - that together with my packed lunchbox full of good food & healthy snacks. If I hadn't been that organised and had a very systemised planned approach to my training and nutrition, all my previous hard work would have literally gone down the toilet. There was no way I was going to let that happen.
You can do it too. All it takes is a little careful planning - committing to getting to bed at a set time each night so that you have adequate rest, planning your meals for the week & pre-packing your food for the day ahead. Planning your workouts for the week ahead. Set your alarm a bit earlier and make yourself get out of bed and do your workout.
Try it for a couple of weeks and let me know how that works for you (compared with the results you were getting before from having..no time..).
Monday, July 12, 2010
Nutritional Misfits
Does this sound like you? It's a great read, and a great reminder that no matter how healthy we think we may be eating, chances are, we're probably not.... Always keep a food diary for a week as a good check point...
Nutritional Misfits
Nutritional Misfits
We all feel like skipping a workout from time to time..
but before you do, here's a few questions to ask yourself:
1. Do you have a legitimate reason to skip the workout?
If you’re unwell, tired or injured, you might be better off not training. If it’s a matter of motivation, think about how positive you will feel when you have completed your workout, remember the reason that you are doing the training in the first place, and think of the benefits of exercise.
2. Will you regret it if you don’t exercise?
An extra hour’s sleep might feel good at the time however will you regret not exercising later. Is that extra hour’s work going to make all the difference to your health and well being? Thinking about the consequences may push you to make the right decision. Remember you are doing something to help yourself.
3. What other exercise have you done this week?
Can you afford a day off or are you creating bad habits? Have you exercised at all during the week or is this your only session. Think about the input into your body (food and beverages) compared to the output. Have you completed incidental exercise or been sedentary all week.
4. How will you make up for a missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualise that and ask yourself if you’ll really do it or if you’re setting yourself up for failure.
5. Why do you want to skip training?
If you are too tired, exercise will give you energy. If you are too hungry, have a quick healthy snack to keep you going. If you don’t feel like it, you will once you are there. If you have too much to do, make sure you prioritise your health first otherwise you will always find something to do. If you are bored with your workouts then try something new.
6. If you skip training, how will it affect your goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success.
7. Are you bored with your routine?
Workout with a friend as chatting passes the time and makes the session more fun. Find some new music that is upbeat to inspire you. Join a group class that is social as well as fun. Have a personal training session to help motivate and push you. Try different types of exercises, mix it up and get a bit of variety.
8. What might happen if you skip your training session?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will give you more energy, improve your confidence and self-satisfaction, help you concentrate better, help you get more things done and allow you to actively re-commit to your goals.
1. Do you have a legitimate reason to skip the workout?
If you’re unwell, tired or injured, you might be better off not training. If it’s a matter of motivation, think about how positive you will feel when you have completed your workout, remember the reason that you are doing the training in the first place, and think of the benefits of exercise.
2. Will you regret it if you don’t exercise?
An extra hour’s sleep might feel good at the time however will you regret not exercising later. Is that extra hour’s work going to make all the difference to your health and well being? Thinking about the consequences may push you to make the right decision. Remember you are doing something to help yourself.
3. What other exercise have you done this week?
Can you afford a day off or are you creating bad habits? Have you exercised at all during the week or is this your only session. Think about the input into your body (food and beverages) compared to the output. Have you completed incidental exercise or been sedentary all week.
4. How will you make up for a missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualise that and ask yourself if you’ll really do it or if you’re setting yourself up for failure.
5. Why do you want to skip training?
If you are too tired, exercise will give you energy. If you are too hungry, have a quick healthy snack to keep you going. If you don’t feel like it, you will once you are there. If you have too much to do, make sure you prioritise your health first otherwise you will always find something to do. If you are bored with your workouts then try something new.
6. If you skip training, how will it affect your goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success.
7. Are you bored with your routine?
Workout with a friend as chatting passes the time and makes the session more fun. Find some new music that is upbeat to inspire you. Join a group class that is social as well as fun. Have a personal training session to help motivate and push you. Try different types of exercises, mix it up and get a bit of variety.
8. What might happen if you skip your training session?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will give you more energy, improve your confidence and self-satisfaction, help you concentrate better, help you get more things done and allow you to actively re-commit to your goals.
Friday, July 9, 2010
Jog Squad starts tomorrow!
Just a reminder that our Jog Squad sessions start this Saturday at 7am.
What are they? They are 45min - 1hr sessions designed to improve our running.
Who are they for? Basically anyone who can jog 2-3km comfortably is welcome to join in. They are designed to improve our distance running, and improve our running strength and speeds.
What will be involved? Each week will be different. Some weeks we will do a distance run, others we will do a small run followed by either hills or sprints / speed work.
How long is the program? Jog Squad is primarily designed for the Sydney Running Festivals - so these sessions will be running throughout July and August. Spring (September) will see our new Beginner Jog Squads and a continuation of our 5k plus groups, which will be combined with our new Jog Squad format.
It's only 5 weeks until City to Surf, so there's still time to get your running ability up to speed by joining in with our Jog Squads.
Let me know if you want to enrol and I'll send you through the plans and homework on a weekly basis.
Email me today (info@attitudetoburn.com.au) or phone me on 0430 605 701 to book in now!
What are they? They are 45min - 1hr sessions designed to improve our running.
Who are they for? Basically anyone who can jog 2-3km comfortably is welcome to join in. They are designed to improve our distance running, and improve our running strength and speeds.
What will be involved? Each week will be different. Some weeks we will do a distance run, others we will do a small run followed by either hills or sprints / speed work.
How long is the program? Jog Squad is primarily designed for the Sydney Running Festivals - so these sessions will be running throughout July and August. Spring (September) will see our new Beginner Jog Squads and a continuation of our 5k plus groups, which will be combined with our new Jog Squad format.
It's only 5 weeks until City to Surf, so there's still time to get your running ability up to speed by joining in with our Jog Squads.
Let me know if you want to enrol and I'll send you through the plans and homework on a weekly basis.
Email me today (info@attitudetoburn.com.au) or phone me on 0430 605 701 to book in now!
Monday, July 5, 2010
Tight hip flexors?
Reasons to workout in Winter...
If you needed more convincing about the benefits of not giving in to your inner slug...
1. It's cooler, so you're not a dripping mess in 5 minutes flat.
2. No flies
3. Even on the coldest day...you get nice and warm - without needing a heater (therefore of course, it's good for the environment!)
4. You're less inclined to put on 5kg of winter hibernation fat and stay looking good in those jeans you bought at the beginning of the season
5. By the time the nice weather comes around, you're already looking hot because you stayed committed!
1. It's cooler, so you're not a dripping mess in 5 minutes flat.
2. No flies
3. Even on the coldest day...you get nice and warm - without needing a heater (therefore of course, it's good for the environment!)
4. You're less inclined to put on 5kg of winter hibernation fat and stay looking good in those jeans you bought at the beginning of the season
5. By the time the nice weather comes around, you're already looking hot because you stayed committed!
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