Are You Running?

26/09/2011

Warm up

It’s that time of year again – Melbourne Marathon is coming up soon. You may have been training exclusively for this event, or perhaps this is the last of several marathons you are doing this year. Either way, it’s too close for you to be getting any niggles or injuries. Now is not the time to be slack in your warm up!

Mobility

You need to start by getting your muscles, joints and ligaments mobile so you can train as hard as you need to. Stretching cold muscles is not a good idea, so always start with some mobility work. [Read more...]

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Filed Under: Running, Training

The Benefits of Group Fitness Training

22/09/2011

A lot of people still assume that 1:1 personal training is better than small group training, but I say that small group training is just as effective as 1:1 personal training.

Most athletes train in groups – runners, footballers, martial artists, gymnasts and many more all train in a group. Although the individuals may be at different levels, the team environment helps them all do better. When you train with a team of like-minded individuals, there is a sense of family and also an air of competition. [Read more...]

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Filed Under: Kettlebells, Training

Bodyweight Progressions

22/08/2011

I thought I’d put together a series of bodyweight progressions for you for when you don’t want to go to the gym, or you want to work on something in particular.

Some of the most important bodyweight exercises are Squats, Push ups and Pull ups. Proficiency of each of these exercises transfers to improved movement in everyday life and the wide variations are ideal for general fitness and sport specific training.

I’ll attempt to break down each movement and some of the variations you can use to progress to increased strength no matter what level you are starting at. [Read more...]

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Filed Under: Primal, Training Tagged With:

Do What You Don’t Like

01/08/2011

Strong is the new SkinnyWhen you walk into a gym the first thing you usually see is all the people on the cardio equipment. People walking on the treadmills, reading a magazine on the bike, relaxing on the rower and casually enjoying the elliptical. You rarely see anyone moving really fast on any of the cardio equipment and you especially rarely see people on the stair machine.

As you walk past the cardio machines and get to the weights area, you often see people using all the machine weights, maybe someone using the smith machine, and some guys doing bench presses and dumbbell bicep curls. The squat rack is usually empty and you don’t see many bodyweight or free weights exercises being done.

There’s a simple reason for this. [Read more...]

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Filed Under: Cardio, Lifting weights, Training Tagged With: , ,

Is Walking the Best Fat Loss Exercise?

01/08/2011

Walking doesn't burn much fatRecently a few people have told me how great walking is for fat loss. Walking is a simple and enjoyable activity so I think if it really was great for fat loss then nobody would have a problem making walking a part of daily life and therefore everyone would have their dream bodies.

An old school of thought on walking is that because it is a low intensity exercise (that is, your heart rate is not as high walking compared to running, which is higher intensity), you are in the “fat burning zone”. This old school theory also states that high intensity exercise burns glycogen (stored carbohydrates) only, and not fat. While there is some overlap where both fat and glycogen are burned during exercise, during low intensity exercise more fat than glycogen is burned, and during high intensity exercise more glycogen than fat is burned. The theory is you want to burn fat, not glycogen. [Read more...]

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Filed Under: Cardio, Lifting weights, Training, Weight Loss Tagged With: , , ,

Choice of Footwear

21/06/2011

I am a big fan of training in minimalist footwear for increased foot and leg strength, and increased proprioception and stability. I am also a fan of training barefoot, although it is not always practical if you are training outdoors.

Training in minimalist shoes will improve proprioception and stability

What are regular training shoes?

Usually when you purchase shoes for running or exercising in, the salesperson will tell you about the cushioning and added motion control in shoes which will theoretically cushion your impact and stop your ankles rolling around. It is very comfortable walking around in shoes that feel like cushions but not practical for training. [Read more...]

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Filed Under: Movement, Primal, Running, Training Tagged With: , ,

Five Myths in the Fitness Industry

07/06/2011

Kettlebells are dangerous

If anyone tells you this, ask them what their qualifications are. They would not have received correct instruction themselves, therefore probably hurt themselves using poor technique. The truth is kettlebells are probably safer than dumbbells and barbells. The handle means not only are they less likely to be dropped, but for exercises such as the shoulder press and Turkish get up, the shoulders and wrists are in a more stable position, enabling more weight to be lifted safely and without injury. As with any exercise, it is important to get correct instruction so you can reap the benefits.

Machines are safer than free weights

Usually when you first join a gym they ask you what your goals are, and no matter what you say, they’ll give you [Read more...]

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Filed Under: Cardio, Kettlebells, Lifting weights, Training Tagged With: , , ,

Exercise Secrets

16/05/2011

Top secret fitness tipsWant to know a new exercise secret that will transform your body? If you pay me just $97 I will give you a whopping $346 worth of the best kept secrets to melt that fat and get you bikini ready in just two weeks!

There are so many websites by self-proclaimed fitness gurus that are selling secrets to health and fitness. Ever wondered what any of these secrets are?

Well, the secret is [Read more...]

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Filed Under: Motivation, Nutrition, Training, Weight Loss

What is it with Women and Cardio?

02/05/2011

It amazes me how many women would rather do cardio than lift weights. They tell me they just want to burn fat and not build muscle, or they’re scared they’ll bulk up, or they think their thighs will get bigger. All of this stuff is a fallacy!

I am a genetically-ungifted thunder-thigh woman who also fell into the trap of doing cardio instead of lifting weights. I’m still paying for it, but I am on the improve. I love to run ultra marathons and trust me, if I train by running hours and hours every day I end up FATTER! I don’t get lean, I don’t lose weight and I don’t get what I want. [Read more...]

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Filed Under: Cardio, Lifting weights, Training, Weight Loss, Women Tagged With: , , , ,

How Long Should Your Personal Training Session Be?

23/03/2011

I offer 30 minute, 45 minute and 60 minute sessions. Most people assume an hour is a good amount of time but generally speaking I recommend 45 minutes as you don’t need to be super fit to exercise for that long, and at the same time there is a lot that can be packed into that amount of time.

Here’s a breakdown of what you get with each time period:

  • 30 minutes

This is ideal if you have a weekly plan that you are sticking to without any issues, and need some complementary training and information regarding your plan. Alternatively, you could opt for 30 minute sessions 3 or 4 times a week and that would be enough to cover your weekly fitness needs if you warm up yourself prior to each session.

  • 45 minutes

This is my usual recommendation. This includes mobility work, a warm up, strength work and metabolic work. I think 45 minutes is the perfect timeframe. You can work out on your own in between sessions, or opt for 3 or 4 sessions a week for maximum results.

  • 60 minutes

Depending on your goals, 60 minutes might be better suited to you. I find this time ideal for people focusing on strength as you usually need more time to recover in between sets. There is ample time for mobility work, and an extensive warm up which includes more dynamic work. If you are very fit this also allows more time for challenging metabolic training. I can talk you through exercises you should be doing at home in between sessions or you can have multiple hour sessions in the week.

If you’re not sure how long your training sessions should be, just ask me and we’ll come up with a good plan for you.

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