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FIT 4 The Road

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25.01.2022 Amazing what you can use to do a workout, even a jetty pylon can be turned into a workout station!

22.01.2022 Who doesn't love a smoothie? Here are my fav combos you can make for breakfast, snack or even dessert! banana, reduced fat milk, cinnamon, honey frozen berries, Greek yoghurt, reduced fat milk and nut butter frozen mango, spinach, pineapple and water... What's your favourite smoothie recipe?

21.01.2022 We are finally hitting the road again today after an unexpected extended stay in #gawler due to covid and work commitments. Would like to thank @gawlercaravanpark for making our stay very comfortable. We met some great people and did some fantastic day trips out to the #barossa #hahndorf #clare and many others. Thanks to Clancy Dog Boarding Kennels for looking after Libby so well with daily pics and videos while we were working.

21.01.2022 Posture can be affected by a lot of thing, one of those being the way you sit all day at your workstations, in your camp chair or in the van. While there are plenty of things you can do to improve this, the fact of the matter is ANY posture you stay in for too long is going to have a negative effect. So, whatever your posture is, it’s important you move in and out of it as often as possible! I've designed this circuit to help. Try this workout from your home, or your camp sit...e, to break up long periods of sedentary time. #fit4theroad https://www.ktspersonaltraining.com.au/exercises-to-improv/

20.01.2022 I hate to sound like a broken record, but it really is crucial to incorporate lifting weights into your exercise regimen, especially when traveling. In fact, when it comes to exercise for older adults, strength training actually trumps cardio because preserving muscle is more important than losing fat as you age.

20.01.2022 By now you all know how much I like strength training and the amazing long term health benefits that exist by maintaining our muscle mass as we get older BUT you also enjoy walking and discovering the surrounds of your new destination. Why not COMBINE THEM with some interval training. Turn a 30 min walk into a fat burning, muscle maintenance exercise session (don't freak out, its not scary).... Try this: Walk for 45 secs then add 15 secs of squats. Walk for another 45 secs then add 15 secs of pushups (off a wall, or bench or power pole). Repeat a further 8 times to make 10 rounds in total. Change up the exercise each time to give you some variety!! Then finish the remaining 20 mins of your walk! Here are some other possibilities for your 15 secs of strength work: Walking (or static) lunges Pull up/rows (using a sign post or power pole!) Step ups (eg 5 on each leg) Shoulder raises (grab a couple of rocks or your water bottle) Plank (inclined off a pole, bench) Can you think of anymore?

20.01.2022 Density sets- Both strength AND cardio Clients often ask me whether they should be doing more cardio or more strength training. And one of my answers is...well it depends on your goals, which it really does.... BUT it also isn't exactly that simple because strength training and cardio workouts occur on a spectrum - it isn't really one or the other. But we can actually combine strength and cardio to not only get our blood pumping, but also build strength. For instance...by including weighted movements or strength training moves in an interval or timed set up, we can create more volume in less time. So if you want to build strength, but are also looking to improve your body composition (you might call this ‘getting toned’), you can try including some DENSITY SETS. Try this Density Sets Full Body Workout. Set a timer for 15 minutes and complete as many rounds of each circuit as you can in that time. Rest 2 minutes between circuits. If you’re getting tired, regress moves (ie make them easier) to keep moving. CIRCUIT #1: 4-6 Push Ups 4-6 Back Rows 8-12 Side shoulder raises 8-12 Squats (pic) CIRCUIT #2: 8-12 Lunges (pic) 8-12 Step Ups (pic) 8-12 Glute Bridges (pic) 8-12 Outside mountain climbers (do them slowly and make that core work!) Enjoy! Kerri

18.01.2022 I just love this time of year, when its getting warmer and you just want to get out and about, exercise more, eat better and appreciate this great country we all get a chance to travel. Who agrees #luckyus

18.01.2022 I'm in heaven Check out this grandstand for an instance workout! We are at #Maclean for a couple of nights so had to take the opportunity for arvo workout session.... Here are the details of the circuit (low impact options, keeping reading) Stair run (down & up) 10 squats 10 bar pull-ups 10 bar pushups Stair run (down & up) 20 deadbugs 20 oblique ankle taps Rest for 1 min and repeat 4 more times. LOW IMPACT OPTIONS Stair run swap for on-the-spot matching for 20-30 secs Deadbugs swap for 1 leg toe taps Ankle taps swap for standing oblique twist

18.01.2022 Spring is here and for most of us winter is is behind us (except if you are in SA where it still dam cold). We now feel that we can be more active and get back into some sort of exercise routine...right! But if you still don't feel the motivation (or you are still cold), then I might just have a solution.... As I have always said SOMETHING IS BETTER THAN NOTHING and I have a 2 x 8 MINUTE ROUTINES to share with you today. If a comprehensive workout is still just too much effort then my advise is to concentrate on the parts that are going to give you the biggest bang for your buck in terms of long term benefits, reducing KNEE, LOWER BACK & HIP PAIN as well as giving you CORE STABILITY. Im talking about CORE and GLUTES. Alternate each of these workouts each day and within a short time you will start feeling the benefits. (Mini bands are optional) CORE WORKOUT Working for 45 secs with a 15 sec rest. Complete 2 rounds. Table top taps Reverse crunch Dead bugs Straight arm plank with a thigh tap GLUTE WORKOUT Working for 45 secs with a 15 sec rest. Complete 2 rounds. Hip thrust on toes (pic) Wide knee hip thrust pulses Mini band side steps Mini band squats Once you are in a routine with these workouts it will be much easier to add a few more minutes of extras to these workouts. Got questions, drop me a message and Im happy to help.

17.01.2022 While we always try and pick great camp sites when we travel, some are just harder to leave than others. Thankyou @wattlegroverockcampground

17.01.2022 WHERE TO PUT YOUR BALL FOR SHOULDER PAIN A big part of the corrective exercise process is releasing knots that develop in the connective tissue as a result of: (1) poor postural habits (2) repetitious movement... (3) old injuries Because we rely on our shoulders so much and because their health is really dependent upon other structures in our body including our head, rib cage, shoulder blades and hips, it is no wonder that there are many "trigger points." that can develop. FACT: Releasing these knots with the pressure of a ball really should take only about 30 - 120 seconds. If it doesn't, move away form the spot and come back later. TRUTH: Working against the muscle fibres helps break up the muscle adhesions. The side to side movement is very small (6-7cms) A tennis ball is all you need to use to do these corrective exercises.

17.01.2022 THE TWO LETTERS THAT CAN CAUSE PAIN!! Recall my post from a couple of days ago talking about your QL? If its tight it can open the door for pains in the foot/ankle, knee, hip, low back, and even your shoulder because you have one side of your body tighter than the opposing side. In this article I show you some stretches to help you feel better.

15.01.2022 Give this great little circuit a go. You will be working for 40secs and resting for 10ses. Complete 3-5 rounds Make it EASIER: your work time and your rest time. Make it HARDER: Use a mini band or your rounds.

14.01.2022 This image shows how IMPORTANT of a tool that a simple ball can be for loosening tight areas and areas of pain. What you should notice is that in about 2 minutes and 30 seconds you can: 1 Relax an overactive muscle. 2 Release a trigger point.... 3 Mobilise the surrounding joints. 4 Break up adhesions. 5 Stimulate the weaker (and under-active) opposing muscle. See more

14.01.2022 Exercise isn't just for young, fit and healthy people... Movement is medicine for older Australians too! Research shows that those who are active are hospitalised less, have lower rates of chronic disease and enjoy a higher quality of life than those who are inactive. Remember, it's NEVER too late to start.

13.01.2022 Cardiovascular disease is one of the biggest killers of Australians, but the good news is that living an active lifestyle can help to reduce your risk! Movement really is medicine for your heart ! Will you find 30 minutes to be active for your heart health today?

13.01.2022 It cant all be rainbows and sunshine when you are traveling. Its important to have a back up plan for your daily exercise when conditions are not optimal (like its pouring rain!). So, its a Glute and abs sessions (8 mins each) this afternoon. These banded side steps are great to strengthen your butt, keep you stronger and reduce your back pain!

13.01.2022 WE CANT STOP THE AGEING PROCESS! What we know is that time: 1. Starts taking our muscle mass from us beginning at age 21. 2. Reduces the number of brain cells that are responsible for controlling how we move. 3. Increases stiffness in tissue.... 4. Dehydrates our tissues. As a result, our EVERYDAY ABILITY to function begin to decrease UNLESS.... We do something about it! If we know that, 1.MUSCLES WILL DECREASE, we need to do RESISTANCE TRAINING. 2. NEURAL (NERVE) CELLS WILL DECREASE, we need to VARY OUR MOVEMENT. The world is three dimensional and we need to make sure that we are moving in multiple planes of motion and speeds. 3. TISSUE WILL GET STIFF, we need to have an ORGANISED FLEXIBILITY PLAN. This doesn't just mean stretching your hamstring, this means getting your body more limber and being able to use it for movement. 4. TISSUES DEHYDRATE. Water brings nutrition to muscles to help repair them after exercise. Did you know that foam rolling, tennis ball rolling encourages tissue hydration. The goal of this page to help everyone STAY FIT 4 THE ROAD and TRAVEL FURTHER!

12.01.2022 Why not get a tailored program to suit you while you travel. No matter what equipment, fitness level or abilities together we can get you started on a program that will keep you #fit4theroad

10.01.2022 No coastal humidity was going to stop the strength session this afternoon. Added some weight by using the peg hammer and the steel wood splitter for my split squats, showing you can just about use anything in the camp to add some resistance. Looking forward to a shower If you are in the neighbourhood drop me a message and we can have a chat about your BACK ON TRACK program. #strength #coastworkout #workoutbytheocean #fit4theroad

10.01.2022 Since Mal is still working here in SA, we are restricted to just weekend outings, here is what we did today Can't wait to get back travelling, 5 weeks to go

10.01.2022 OMG....I got the opportunity to do something today that I thought I would never do. SWAM WITH SEA LIONS & DOLPHINS It was amazing ... Snapped these shots before jumping into 13 degree water to watch them duck and dive and jump everywhere around me. We got to dive with them, roll with them and almost touch them. They lay on the sandy bottom right below me looking up with their big eyes , just as curious about me as I was about them. They swam right under me with their bellies up like they wanted a scratch, just like a big dog. After a cup of hot Milo to warm up and some biscuits (that I could not even open as my fingers would not function )we moved over to the dolphins I saw a baby dolphin and dived under the water just as five swam and barrel rolled within reach On only one occasion I forgot I wasn't scuba diving and inhaled water through the mouth piececame to the surface in a bloody hurry let me tell ya They caught waves in right near us, swam around at record pace right under me, so curious, so free and happy. WOW what an amazing experience

09.01.2022 We have ventured down the Eye Pennisula coast to #walkersrockcampground near #Elliston Took a drive along the cliff tops this afternoon. So beautiful. I think this part of South Australia is even better than the great ocean road.

09.01.2022 Your body needs regular movement to stay healthy. Exercise is good for just about every bit of your body, including your muscles, joints, bones and vital organs. And it's important for EVERYONE... You're never too old or unfit to get started.... If you need some help to start moving more, drop me a message. Together we can formulate a plan to suit YOU with my ONLINE PERSONAL COACHING or one off plan designs to keep you traveling stronger.

08.01.2022 Just some of the places we have visited now that we are back to travelling. Comment below and tell us about your recent travels if you have been lucky enough to get out and about.

08.01.2022 WORKOUT TIME!!! Who here has used a suspension trainer before? It’s one of the pieces of exercise gear that I travel with in the van. It can be challenging figuring out what to do with a suspension trainer... SO! Here’s your answer. ... I have put together a full body COMBO workout, combining upper and lower exercises for more bang for your buck! NOT JUST FOR ADVANCED EXERCISERS! Anyone can use this equipment to increase your strength, flexibility, stability and work your core! Enjoy your travels, wherever you are! https://www.ktspersonaltraining.com.au/suspension-training/

04.01.2022 THE TWO LETTERS THAT CAN CAUSE PAIN!! The QUADRATUS LUMBORUM (QL) is one of those little muscles we never spend time talking about until it is a pain. The QL attaches the top, back half of your hip to your spine. You have one for the right and left sides. Its job is primarily two things:... 1. Bend your spine to the side. 2. Hike your hip. TRUTH: If your QL is tight is opens the door for pains in the foot/ankle, knee, hip, low back, and even your shoulder because you have one side of your body tighter than the opposing side. You could waste a lot of time addressing what hurts and missing that the QL is the root cause. How do you fix it: keep an eye out for my next post, where I will show you some stretches and help you feel better.

01.01.2022 Do you love to run or walk? Do you run or walk for pleasure, or are you training for an event like a fun run, or even a marathon or maybe to see some amazing sites on a great hike. What ever your reasons to run (or walk), find out why you should including some strength training into your weekly activity.

01.01.2022 Lunch is served

01.01.2022 Do you get out of the car on a long trip for a rest or when you arrive at your destination feeling stiff and sore. It might come down to your driving posture. I explain the 5 main things you want to do to make sure your driving posture is at its healthiest AND its safest. I hope you’ll give it a look; because when it comes to the chaos of leaving on a long road trip, this is one of those do-something-good-for-yourself things we can easily neglect.