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Apr 7, 2014

5 of the best workouts to get your ticker going

Are you sick of spending hours slugging it out at the gym? Feel like  you ‘don’t have time’ to workout effectively? Would you like to burn some serious calories in just 30 minutes?

Yes all of the above is possible. In fact its proven to be better for you to perform shorter workouts at a higher intensity. Imagine if you could squeeze a killer workout into your lunch break so you could be home every night to tuck your kids into bed? That’s some serious brownie points with the wives fellas…

How? Well I’m glad you asked….. Here are 5 of my absolute favourite workouts to get a serious sweat in a short space of time. I’ve mixed it up a little with some weights and cardio ideas for you!

1. STAIRS: One of the easiest and most challenging cardio workouts you can done. This is always a go to for me when I’m traveling… hotels have stairs & lots of them! 30 minutes of solid stair running is a gets the ticker going but also uses all those ‘big muscles’.. think glutes, hamstrings, quads which is a great way to sculpt those pins. Ladies do you want long lean legs?

(Read full post HERE)

Categories Exercise & fitness General Issues Health and Wellbeing Tags workout exercise fitness training running weights gym cardio

Feb 5, 2014

Why TRX training is 'trending'

There is always new ‘trends’ when it comes to the health and fitness industry… whether its dance style aerobics, crossfit, hip hop yoga ‘raves’ or high intensity interval training. When push comes to shove most of these varieties of training have positives and negatives; some more positives than others of course depending on what you are aiming to achieve with your health and fitness goals.

Suspension training or TRX as many people know it was created by the NAVY seal as a form of ‘functional training’ that allowed the troops to stay in shape wherever they were in the world. Our bodies were designed to move and shake in many different planes. In the past traditional weights training has seen very linear almost robotic movement patterns based around machines that allow a single joint to move in a single plane.The body needs to be trained as the body shall be used!

What does suspension training involve? TRX training moves the body in many planes integrating fluid motion and ‘real life’ movement patterns. The main idea behind this form of training is using our body weight to determine the resistance level depending on how close or how far away you are from the anchor point. This allows you to easily control and manipulate the difficulty and intensity of the workout.

READ FULL BLOG HERE

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Categories Exercise & fitness General Issues Health and Wellbeing Tags TRX suspension training functional movement workout core stability strength training exercise gym fitness

Curious about Crossfit?

Crossfit is literally taking over the world..  Ok so maybe that’s a little exaggeration but seriously crossfit gyms are EVERYWHERE. 6 months ago most of the fitness world probably thought this was just going to be another ‘fitness fad’, kind of like Zumba the ‘calorie burning dance fitness party’ that would trim and tone your buttocks; or my personal favourite the ‘power bracelet’ that promised improved athletic performance and endurance. Crossfit, despite its fair share of negative press seems to be ever growing in popularity.

Crossfit is a form of strength and conditioning that utilises functional movements and Olympic style lifts performed at high intensity.The demands of a crossfit workout are quite unique in that many of these ‘functional movements’ require unrestricted full range of movement; at multiple joints with perfect technique in order to prevent strain and injury. While many people may be under the impression that crossfit has a greater tendency to harm than other forms of exercise we must consider that all high intensity sports from rugby to running are prone to both traumatic acute injuries and overuse injuries.

FULL BLOG HERE:

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Categories Exercise & fitness General Issues Health and Wellbeing Tags crossfit workout exercise training injury prevention olympic lifting

Nov 5, 2013

Want to be a better surfer?

My boss is a surf addict. Literally. It’s obvious from the moment you walk through the doors of the physio practice; surfing shots litter each and every wall, surfing magazines are front and centre in the waiting room and most of the patients come armed with an up to date surf report about which beach has the most ‘pumping’ waves just in case we have a few hours off over lunch! I personally couldn’t call myself a surfer; Among surfers I’d be known as a ‘gremmie’ or a really bad surfer. Sure I can stand up and catch a wave on a ‘foamie’ but then again I’m pretty sure Ross’s 7 year old daughter can do that too so I’m not getting too excited. It’s on my bucket list.

Surfing, like any sport requires a certain level of fitness, strength and ‘stability’ in order to meet the demands placed on your body. Have you ever actually tried to duck dive under a huge swell of white wash? It’s not exactly a walk in the park especially when you have to do it half a dozen times each time you paddle out. I guess the point I’m trying to make here is a lot of people assume going surfing for a few hours is an activity of leisure, when really it’s a pretty challenging workout, particularly if the surf is pumping and you’re carving heaps of gnarly barrels. (I’m so onto this surf lingo)

Do you want to be a better surfer? Then it’s time you conditioned your body to be one.

Want to know how? READ FULL BLOG HERE

Tags surfing strength training fitness conditioning exercise workout core stability

Sep 15, 2013

Stairway to heaven... or hell?

Spring is finally here; we have already been blessed with some ripping ‘summer like’ days, the mornings are lighter, the ocean is getting a little warmer (I braved my first swim on the weekend!) and it’s even starting to smell like spring! I LOVE this time of the year!

Naturally spring means it’s time to start thinking about shedding our winter coats (literally) and getting in shape for summer. Ladies that means we need to get out butts moving so we can flaunt our bikini bodies! In my opinion stair running is the perfect workout to get your heart rate up, burn some serious calories, tone up those pins and the best part… that feeling of soreness the next day that reminds you just how hard you worked!!!

The eastern suburbs of Sydney is packed full of great sets of stairs that are a challenge for even the fittest of the fit… Supersize your workout this week and give some of my favorite sets of stairs a whirl.

Cooper Park: Located in Cooper Park at the top of Bellevue Road in Bellevue Hill these are a great little set of stairs to knock over a great workout. It’s not the longest flight of stairs you have ever seen but they are short, steep and your quads will be well and truly burning by the time you get to the top.

(READ FULL LIST HERE)

Categories General Issues Health and Wellbeing New Category Tags stairs cardio workout running Coogee Stairs Cranbrook Stairs exercise health

Jan 31, 2013

The latest fitness fad.. Have you tried SUP'ing?

In the early 2000s some Hawaiian blokes decided that standing up on their surfboards on flat water with a paddle would be a great way of developing their surfing skills when the surf was flat. 10 years later its emerged as a global phenomenen thats taken to our shores as the latest and greatest fitness fad. Stand up paddleboarding or SUP'ing for short is a great way to add a little zest to your boring, monotonous exercise program, and the what better way to do it than in your bikini on a hot summers day!

(READ FULL BLOG)

Categories Ankle Athlete Interview Back General Issues Knee Neck Shin Pain Tags Standup paddleboarding SUP fitness exercise summer workout