Support Team Ouch! at the Pink Triathlon.
Please help us to support this worthy cause:
Support Team Ouch!
We will be entering a Relay team in this Triathlon which is held in two weeks time!!
Get Fit, Lose Weight & Feel Great, Outdoors!
Friday, September 11, 2009
Thursday, September 10, 2009
Workout to do anywhere!
All you need is your bodyweight & a skipping rope...
Pyramid workout:
100 skips with rope
10 squats
10 burpees
10 pushups
10 speed rows
10 lunges
10 tricep dips
10 t-ups
100 skips with rope
then increase all reps to 15
100 skips with rope
increase all reps to 20
100 skips with rope
increase all reps to 25
Enjoy !
Pyramid workout:
100 skips with rope
10 squats
10 burpees
10 pushups
10 speed rows
10 lunges
10 tricep dips
10 t-ups
100 skips with rope
then increase all reps to 15
100 skips with rope
increase all reps to 20
100 skips with rope
increase all reps to 25
Enjoy !
Council Update
Most of you will be aware that there has been ongoing discussions with Council regarding policies for Outdoor Fitness Trainers. Our biggest fear all along had been that the Site Licences would become a bidding war, with sites awarded to the highest bidders. Council assured us that this would not be the case, and that the sites would be awarded via an expression of interest.
We have today been notified that we are to submit Quotations for our specific sites by 1 October, which leads me to believe our original fears have been realised and that popular sites will be subject to a bidding war. I will also be required to pay for an additional mobile PT licence, separate to the site licence fees. But again, Council assured us this wasn't a revenue raising opportunity!
Regardless of this, it will mean that we may need to rationalise the number of sites that we currently operate from with our Groups. This is where I need your assistance.
Our current sites are:
Thirroul Beach - we moved here for winter due to the lighting.
Bulli Park - Our Bootcamp site which has it's ups and downs (literally!!!!).
Nicholson Park, Woonona - our mid morning and Saturday site.
This is where I need your assistance - which is your preferred training area for the next 6 months? I think we will always try and move to Thirroul for the winter training due to the adequate lighting provided there.
If you could please help us to determine our best 'primary' site, would be greatly appreciated!
Please vote on the Poll that is located on the right hand side of this page.
Thanks for your help in this, and see you all at training
We have today been notified that we are to submit Quotations for our specific sites by 1 October, which leads me to believe our original fears have been realised and that popular sites will be subject to a bidding war. I will also be required to pay for an additional mobile PT licence, separate to the site licence fees. But again, Council assured us this wasn't a revenue raising opportunity!
Regardless of this, it will mean that we may need to rationalise the number of sites that we currently operate from with our Groups. This is where I need your assistance.
Our current sites are:
Thirroul Beach - we moved here for winter due to the lighting.
Bulli Park - Our Bootcamp site which has it's ups and downs (literally!!!!).
Nicholson Park, Woonona - our mid morning and Saturday site.
This is where I need your assistance - which is your preferred training area for the next 6 months? I think we will always try and move to Thirroul for the winter training due to the adequate lighting provided there.
If you could please help us to determine our best 'primary' site, would be greatly appreciated!
Please vote on the Poll that is located on the right hand side of this page.
Thanks for your help in this, and see you all at training
Tuesday, September 8, 2009
Stroller Fitness Woonona group started today
We had a first stroller fitness session today - these will be held regularly at 10am on Tuesday mornings meeting at Nicholson Park near the surf club at Woonona.
First session is free, so come along, bring a friend and join in.
First session is free, so come along, bring a friend and join in.
Friday, September 4, 2009
New school holiday programs coming soon!
If you ever get stuck for what to do with your kids in the school holidays, how about joining in some of our school holiday programs? we're currently developing Mini Bootcamp for kids 5-12 and Teen Bootycamp for girls from 12-16. Fun and Fitness.
These will run on Tuesdays and Thursdays in the holidays.
Parents are more than welcome to join in for a healthy family activity.
Contact us now for more information.
These will run on Tuesdays and Thursdays in the holidays.
Parents are more than welcome to join in for a healthy family activity.
Contact us now for more information.
Tuesday, September 1, 2009
Spring Bootcamp started today
Well, our first day of Spring ushered in a new Bootcamp....
and of course, more of the fitness testing.
Today was a 12 minute run test - testing distance, as well as the obligatory pushups, situps in a minute and plank hold. It's great to see previous bootcampers who could barely do pushups on the knees, now blitzing it in the full pushups.
We'll be running bootcamps each month, so if you want to improve your fitness, strength and endurance, as well as lose weight and look nice and toned in time for summer...book into October's bootcamp.
and of course, more of the fitness testing.
Today was a 12 minute run test - testing distance, as well as the obligatory pushups, situps in a minute and plank hold. It's great to see previous bootcampers who could barely do pushups on the knees, now blitzing it in the full pushups.
We'll be running bootcamps each month, so if you want to improve your fitness, strength and endurance, as well as lose weight and look nice and toned in time for summer...book into October's bootcamp.
Friday, August 7, 2009
Fat Blaster workout
this is one we did in our groups today and one you can do at home....
WORKOUT A
Supersets (2 exercises that you perform one after the other with no rest in between)
1. 20 Kettle bell (or dumbbell) swings
2. 10 T Ups
Repeat 3 x with no rest
1. 10 Reverse Lunges
2. V ups
Repeat 3 x with no rest
WORKOUT B
Burpee Intervals
Perform Burpees for 30 sec. Rest 30 sec. Repeat for 4 minutes. (4 x through)
WORKOUT C
1 min Plank
1 min Split squat
1 Min hip extensions
1 min belly blasters
Do all simultaneously with no rest in between
WORKOUT D
Intervals
Star jumps 1 min
squat thrust 1 min
walking lunges 1 min
sprints 1 min
repeat Workouts C & D
If you're not sure of any of the exercises above, or how to do them with correct technique, why don't you book a 1/2 hour personal training session?
WORKOUT A
Supersets (2 exercises that you perform one after the other with no rest in between)
1. 20 Kettle bell (or dumbbell) swings
2. 10 T Ups
Repeat 3 x with no rest
1. 10 Reverse Lunges
2. V ups
Repeat 3 x with no rest
WORKOUT B
Burpee Intervals
Perform Burpees for 30 sec. Rest 30 sec. Repeat for 4 minutes. (4 x through)
WORKOUT C
1 min Plank
1 min Split squat
1 Min hip extensions
1 min belly blasters
Do all simultaneously with no rest in between
WORKOUT D
Intervals
Star jumps 1 min
squat thrust 1 min
walking lunges 1 min
sprints 1 min
repeat Workouts C & D
If you're not sure of any of the exercises above, or how to do them with correct technique, why don't you book a 1/2 hour personal training session?
Subscribe to:
Posts (Atom)