If you are in need of shifting a few extra kilos that may have crept on, then think about doing a Metabolic Jumpstart Program from Nutritionist, Matt O'Neill.
Several of our clients are losing kilos using these programs - they are easy, provide a snapshot of your daily food requirements and above all else, they work! They are 4 week programs and cost only $29.95.
Combine this with a good exercise program and you will be budging the kilos quicker than you thought possible.
Get Fit, Lose Weight & Feel Great, Outdoors!
Wednesday, January 27, 2010
Timetable changes for week 1 Feb - 8 Feb inclusive
Just a quick update regarding a couple of timetable changes for Monday 1 Feb to Monday 8 Feb inclusive.
These sessions are cancelled:
Bulli - 7.15am FitCamp Tuesday 2nd & Thursday 4th
Mum's Stroller Session 9.30am Tuesday 2nd
Mid Morning Boxing/Kickboxing 10.00am Friday 5th
Port Kembla Lunch 12.10pm sessions, Monday 1st, Friday 5th & Monday 8th.
All will resume as normal following that!
Homework for this 'break' will be posted soon!!
These sessions are cancelled:
Bulli - 7.15am FitCamp Tuesday 2nd & Thursday 4th
Mum's Stroller Session 9.30am Tuesday 2nd
Mid Morning Boxing/Kickboxing 10.00am Friday 5th
Port Kembla Lunch 12.10pm sessions, Monday 1st, Friday 5th & Monday 8th.
All will resume as normal following that!
Homework for this 'break' will be posted soon!!
Saturday, January 23, 2010
Most Improved in today's fitness testing
Well done Jason for getting most improved overall in the fitness testing this morning. Great result going from 7/1 to 8/11 in the Beep test in 7 weeks, and improving on Plank hold 54 seconds to 2 minutes!!
Friday, January 22, 2010
Tuesday, January 19, 2010
Kettlebells for effective calorie burn workouts
Recently The American Council on Exercise (ACE) studied the calorie burn of kettlebell training. The article regarding the results is HERE.
ACE is one of the oldest fitness research and certifying bodies in the USA. Their study on the calorie burn of kettlebell training yielded some interesting results. In the article they also describe the interval training protocol used for the study.
Dr. John Porcari, who led the study, said “.. they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross country skiing up hill at a fast pace.”
20.2 Calories per minute.
600 calories in a half an hour.
And that doesn’t even include the post exercises effect of the EPOC (Excess Post-exercise Oxygen Consumption) effect that we know as the “afterburn”.
The article goes on to say: Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.
ACE is one of the oldest fitness research and certifying bodies in the USA. Their study on the calorie burn of kettlebell training yielded some interesting results. In the article they also describe the interval training protocol used for the study.
Dr. John Porcari, who led the study, said “.. they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross country skiing up hill at a fast pace.”
20.2 Calories per minute.
600 calories in a half an hour.
And that doesn’t even include the post exercises effect of the EPOC (Excess Post-exercise Oxygen Consumption) effect that we know as the “afterburn”.
The article goes on to say: Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.
Thursday, January 14, 2010
In the Pipeline for 2010
We are looking at introducing the following programs in the next month or so:
- Monthly Running Club - starting out with running up to 5km then beyond.
- Kids Monthly FunFitness Club - tire them out after school!
- Yoga or Pilates on the beach
Email me now if you are interested in any of these!
- Monthly Running Club - starting out with running up to 5km then beyond.
- Kids Monthly FunFitness Club - tire them out after school!
- Yoga or Pilates on the beach
Email me now if you are interested in any of these!
Monday, January 4, 2010
New Year, New You??
Does every new year start with the resolution... I'm going to lose weight?
Do you ever make it? If not, what were the things that sent you off the rails?
Or, was it just the fact that you had to give up so much to achieve that weight loss, that all of a sudden it didn't seem so important?
Rather than thinking about giving things up for the year to achieve your goals, how about thinking about making a few small changes each week?
ie. I am going to make sure I get a few serves of vegetables into my meals, or replace one of my soft drinks a day with a cup of green tea or 1L of water.
or - I am going to get up 20 minutes earlier and devote this time to exercise or stretching
Now, go and work out "Your Top Goal For this Year".
Have a long hard think about 1 thing that you want to change or achieve this year. Then write out 5 steps that you will do to make sure this happens. Refer to the above for guidance!! Don't think about giving things up, think about changing things, adding new things.
Do you ever make it? If not, what were the things that sent you off the rails?
Or, was it just the fact that you had to give up so much to achieve that weight loss, that all of a sudden it didn't seem so important?
Rather than thinking about giving things up for the year to achieve your goals, how about thinking about making a few small changes each week?
ie. I am going to make sure I get a few serves of vegetables into my meals, or replace one of my soft drinks a day with a cup of green tea or 1L of water.
or - I am going to get up 20 minutes earlier and devote this time to exercise or stretching
Now, go and work out "Your Top Goal For this Year".
Have a long hard think about 1 thing that you want to change or achieve this year. Then write out 5 steps that you will do to make sure this happens. Refer to the above for guidance!! Don't think about giving things up, think about changing things, adding new things.
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