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Outdoor Group Training and Fitness

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25.01.2022 Gday Everyone, Wow time flys this time of year... I just wanted to share with you some hints and tips. Ive posted these before, however, I stumbled across them when I was decluttering tonight.... 1) Blame: There is a lot of blame in the world. We blame our parents, partners, bosses, teachers, the government, the system, our money, our lack of money etc... We blame others for our unhappiness, and every time we do that, we lose out... Because blaming others for our shortcoming...s will stop us from making the changes we need to make for ourselves. 2) "Each morning we are born again. What we do today is what matters most" - This is a great quote. We cannot allow our lives to be dominated or defined by negative circumstances that have happened in the past. Of course it can affect our direction in life but it does not write the final chapter. We hold the pen. 3) And, I saw this on youtube and thouht it was great; "Disconnect to Connect"

25.01.2022 Do less talking, do more listening, Do less talking, do more doing, Do less complaining, do more encouraging, Do less lazing around, do more activities, Have less soft drink, have more water,... Have less junk food, have more salads and fruit, If you want to be more, you have to do more. A workout, whether at the gym, at bootcamp, walking around the block, going for a swim or simply playing in the yard, is a personal triumph over laziness and procrastination. Reminder: All fitness levels welcome at the Wednesday evening Outdoor group training session, 6pm at Paddys Hotel Sports Field, Kelso.

25.01.2022 I read these quotes the other day and the advice contained in them is great, I sure can relate to these: "If you want to lose weight, you need to overhaul your lifestyle. While skipping a training session , may not seem that bad, IT could be the beginning of a bad habit. You cant miss sessions when youre tired or sore, so you need to plan really well and stick with it. I thought about losing weight but I never thought about what I would actually have to do to lose it. You n...eed to consider each step of the journey, not just what you want to look like at the end." "Just move. Start at your own pace, and build it up. Anything is better than sitting on the couch. Prioritize, it may mean giving up alcohol, giving up your daily chocolate, giving up the weekend Junk food, or weekly junk food, sometimes the first step is not exercise, sometimes the first step is giving up something. You need to figure out whethr youre willing to sacrifice something you enjoy to be healthier"

23.01.2022 Getting over the Christmas Excess: While some of us still have a lot of partying, holidaying, celebrating and indulging in some of the many treats this time of year brings, some of us, like myself, are also returning to the regular routine and need to overcome the risks of long days and not so good nutrition. Some of us over indulged and Im sure have new year resolutions ready to go. I know I do. Ive started mine today. I also may have spent a few extra dollars on presents... and celebrating so Im also planning and preparing meals so I dont fall into the lazy trap of buying lunch, dinner or snacks when the day gets busy. So check out this meal prep I did today, its good for my hips and hip pocket. The total price for all these items, which I have made into 6 meals and 6 snacks is $20.85c. So that equals about $3.50 per meal and includes a snack for throughout the day. This salad includes: Capers, Red Kidney Beans, Sweet Potato, Pumpkin, 4 leaf salad, Mushrooms, Avocado and Cucumber. - Capers, increase fibre while being very low in calories, - Red kidney beans, contain cholesterol lowering fibre and replenish iron levels, - Sweet Potato, helps increase Vitamin A in children and contain antioxidants and anti inflammatory nutrients, - Pumpkin, low in calories but fills you up longer with healthy fats, - 4 leaf salad, improves sight, improves muscle cells ability to use power, - Mushrooms, high in Vitamin D, contains little fat and a unique blend of protein, carbs and fibre, - Avocado, healthy fats that reduce bad cholesterol, high levels of protein than other fruits, - Cucumber, high in antioxidants and anti inflammatory nutrients and helps cells stay hydrated. - Bananas, (so many benefits, some include:) improving mood, natural energy booster and can help avoid cramps during workouts. Also, for those of you snacking in the office, the inside of a banana peel can be used to polish leather shoes or handbags and followed by rubbing with a dry cloth can give your shoes or leather items a quick shine. So whether your still holidaying or returning to the grind, Keep your eyes on your goals, and no matter what speed bumps you may have hit this christmas and new year festive season, remind yourself that in reaching your goals, "Its Possible"

22.01.2022 Surround yourself with those that are on the same path as you, or support you for following your own path. Session reminder: 6pm Wednesday nights, at Paddys Hotel Sports Field, Kelso for an outdoor group training session. Who knows what challenges there will be this week?

18.01.2022 A few things to remember: 1) When you struggle, Remember your goals. ITS POSSIBLE... 2) Exercise to be healthy and not skinny. You will instantly feel your progress. 3) Strong people help others up, they dont put others down. 4) A definition of success is getting up one more time after being knocked down. 5) A new house, a flat tummy, a new job, a healthy heart, stronger muscles, more time, a successful business, a University path, making the team, lose 5kgs, lose 20kgs, run faster, further, take your shirt off at the beach, feel confident, be able to play more with the kids, not to be grumpy....... Whatever your goal - ITS POSSIBLE

18.01.2022 Triple Hints and Tips. 1) Ever wake up sluggish? Try drinking one or two large cups of water when you first wake up. The water will flood your internal organs causing your body to wake up from the inside out. 2) Want to swim faster? Work on your ankle flexibility, sit with your legs straight, toes pointed to the roof, flex your toes towards your shins and then point them as far away as you can, repeat. Added flexibility through your ankles will add to the power of your ankle drive through the water. 3) Count reps backwards.Instead of counting up to finish a set. Try counting down so when the final reps get really tough, mentally you trick your body into it becoming easier, because doing 1 more rep is easier than doing the 20th.

16.01.2022 Home Workout. For those of you with some boxing and gym equipment at home, or access to a gym, heres a little Fighters Circuit Challenge for you: Complete each exercise in sequence to complete a round, resting when you need to, but allow 1min to 2min rest between each round. Aim to complete each round in about 5 min.... 1) 100 x Sledge Hammer Strikes (on tyre), alternating grip every 10 strikes; (Optional 50 x Bodyweight Squats) 2) Bench Press, have sufficient weight to max out by 8 to 10 reps. (Optional 25 x Pushups) 3) Deadlift, have sufficient weight to feel the burn by 8 to 10 reps, focus on technique, NOT BUSTING YOURSELF. (Optional 15 x Single Leg Deadlift with toe touch, each leg) 4) Strike Technique, punching boxing bag/pads: 20 Jabs 20 x Crosses 10 x Right Round Kicks 10 x Left Round Kicks Focus on technique, using a fighting stance to throw each punch and kick, rotate through the hips and focus on balance, utilising muscles from your toes, to your shoulders and out to your fingertips. (Optional Shadow Boxing for punches, with Boxer Squats for Kicks) Complete: Beginners - 2 Rounds Regular Exercisers - 3 to 4 x Rounds Experienced Exercisers - 5 x Rounds I hope you enjoy this Fighters Circuit Challenge, suitable for all levels of fitness, remembering to rest when needed. This workout will work all the major muscle groups and energy systems as well as working on some flexibility. For those of you who would like some help and guidance, or a little more motivation or further ideas with your training, give Stewart a call at Active 4 Change, or Chris at Navigate Personal Training. (Stewart and Chris will be tagged in the comments) Whatever your fitness and life goals, the first step is often the hardest. On your road to a healthier you, there are those ready to help, lift you up and support you on your way. The next move is up to you.

12.01.2022 Fit Bits and Tips. These arent necessarily focused on Fitness, but Im sure will help with overall health and well being. I have done a little reading lately and saw some good tips so I thought Id share some similar; 1) Blame: There is a lot of blame in the world. I see it everyday and get consumed by it at times. We blame our parents, partners, bosses, teachers, the government, the system, our money, our lack of money etc. We blame others for our unhappiness, and every time... we do, we lose out, because blaming others for our shortcomings will stop us from making the changes we need to make for ourselves. 2) Each morning we are born again. What we do today is what matters most This is a great quote. We cannot allow our lives to be dominated or defined by negative circumstances that have happened in the past. Of course these can affect our direction in life but do not write the final chapter. We hold the pen. 3) AND, saw this on You tube and thought it was great; I will be doing more of this: Disconnect to Connect

11.01.2022 Wow, this year is flying by, we are almost a third of the way through, and its getting cold. For many of us, some of our new years resolutions may not quite have come to fruition, and as the colder months are about to hit, it will be easy to shut up shop and wait till its warmer to pursue our goals. Well now (as we sit next to a warm fire, or waiting in our cars in traffic, or getting stuff done at work) just may be the best time to review our goals and about the 6 Rs. RESPO...NSIBILITY: Are you in control? Establish priorities, and Keep it simple! REFLECTION: Know your stress triggers, Be aware of your stress symptoms, and Check your balance in life. RELAXATION: Do something good for yourself, Schedule "worry" time, and Schedule timeout. RELATIONSHIPS: Maintain supportive relationships, Manage your relationships, and Improve your relationship with yourself. REFUELING: Eat a balanced diet, Avoid excessive caffeine, fats, alcohol and fast food, Drink plenty of water. RECREATION: Laugh and Love, Learn how to have fun with your family, and Enjoy life and treat others how you would like to be treated. For some of us, looking at the things above, might be hard and not very positive, just know by taking time to just think about it, can be a positive change that is needed and get you back on track, reavaluating your goals, or steaming ahead. Remember, whatever your goals, ITS POSSIBLE.

10.01.2022 Wow its hot. Make sure you drink plenty of water, especially if you are outdoors or exercising. A lack of fluids on really hot days can sneak up on you, causing numerous negative effects like, headaches, nausea, injuries and even worse fainting, as well organ failure. Some benefits of drinking water include: - helps maintain the balance of fluid in the body, which helps with, digestion, absorption, creation of saliva, transporting nutrients around the body and maintaining sa...fe body temperature, - distracts you from drinking high calorie drinks, by drinking plenty of water, you maintain a comfortable body temperature helping you avoid the icey cold soft drink from the shop or fridge when you come inside out of the heat, - maintaining fluid levels helps with performance, whilst cells in your muscles require fluid to function, make sure to drink water regularly as the body sweats during exercise, thus helping cool the body, however, this may distract you from fluid intake so make sipping that water bottle part of your workout routine, - Some more benefits of water intake includes, healthy skin, gets rid of toxins in the body, great for hair, helps prevents joint pain and constipation and boots energy. So if your out in the heat or trying to beat it, make sure to have plenty of water handy, keep drinking so you cane be your best at either work or play.

10.01.2022 As most of us strive for positivity in life, I thought it was a perfect time of year to share some things I have read lately. Be Generous: give people your time, your full attention and energy without expecting anything in return. Giving someone your time is one of the best things you can give someone. Be Optimistic: no matter how hard it may seem, try and focus on the good aspects of situations or people. You might have to look harder at times, but you will always be glad yo...u did. Live/Love your life: following the flock is ok, but then we risk falling into the trap of doing or having what everyone else does and not really knowing what we want for ourselves. Embrace discovery and your passions, find enjoyment in your things and the people around you will become the people you want/need in your life. And, remember what this time of year is about, giving, living, understanding and being happy for yourself and others. And whatever that happy is, remember, ITS POSSIBLE.

10.01.2022 As Christmas approaches and we look to take a break over the festive season, we would like to say to all our OGT, SGT, Hit Like A Girl and Good Start participants, along with everyone out there, we wish you a Merry Christmas and hope that the New Year brings you many positive experiences. May 2015 bring with it the joy of triumph and achievement in whatever you pursue, from enjoying time with family and friends at this very special time of year, to new challenges on the horiz...on and overall feelings of happiness. Keep an eye out for Fitness Bits and Tips, home challenges and motivational tips as well as available session times in the New year. For those with fitness and health goals, enjoy Christmas for what it is, a time to enjoy the company of loved ones, time to reward yourself and a time to give. Give to others, give to yourself. If you do indulge this festive season, dont let it guilt you into giving up, accept it as a part of a reward for saying bye to 2014 and hello to 2015. Get back up, dust yourself off and go out and take 2015 with both hands. See you in 2015.

09.01.2022 I HATE BURPEES. I use to love them. The burpee was a staple in my workout. The burpee is an awesome combination of strength, endurance, flexibility, cardio and coordination training. The variety of Burpees is endless, jumping burpees, clean and press burpees, medicine ball burpees, sinlge leg burpees, chin up burpees etc etc.. ... My favourite burpee is the SWAT burpee. For those that dont know the SWAT burpee, It is a normal burpee starting in a standing position. After squatting down and into a prone position, ie: top of a pushup, You hold that position and scissor kick your legs out to the side and back again. Then complete a deep full range pushup. Once you complete the pushup, tuck jump both feet under your torso and stand up to the start position. Reset every movement with great posture. Now, why do I hate burpees. Well, I dont hate burpees, I am actually angry at myself for allowing myself to get into a slump and make excuses for my own training to falter. I am too busy, work has stressed me, I just wanna have a good rest and I will start fresh tomorrow, hey its Christmas, its my birthday, its easter - I can have a day off.... I only have myself to blame. So, I hate burpees because I was scared to try them again, I knew I wouldnt be able to do them as well as I use to. I wanted to find an excuse to not do them. Well, A few posts back, I spoke about blame and so I thought, I only have myself to blame, I only have myself to change it. So I decided to do the SWAT Burpee challenge. The SWAT Burpee is 100 burpees for time. My personal best is completing 100 burpees in 9min 43sec, and that wrecked me. Today, It took me 21min 15sec, and that wrecked me. I took regular rest intervals and the break down went like this, 10, 10, 10, 7, 5, 9, 10, 10, 10, 11, 6, 2. And every time I rested after the 5th set I thought I was going to throw up. I HATED BURPEES. But you know what. I took time to cool down, stretch, recover. I ate some fruit and drank plenty of water. I DONT HATE BURPEES. I certainly did before my workout, and I well and truly hated everything and everyone during the workout. I didnt get a score anywhere near my best, I felt every aching, burning, huffing and puffing muscle in my body, and thought Why? Half way through and every step from then on, my mind was telling me, hey, 50 is enough, its ok to stop, hey 55 is enough, its ok to stop.... Geez, I wanted to stop. But I didnt give up. I knew I had a goal, I knew I was the only one to blame for where I was at and how I was feeling. I kept going, knowing that I could reach my goal. I got there. I ran, walked, crawled and dragged myself, but I got there. So remember, What ever your goal, Never Give Up, Even if you hit a slump and feel like the road is even tougher now, It may be tough, but remind yourself, ITS POSSIBLE.

07.01.2022 Fit Bits and Tips. Ive been chatting with a few people lately about fitness and Ive also been talking with myself a bit also. I came across an article written by Chris and Dani SHUGART. They provided some great things to think about, here is just a few. 1. There is no perfect training program, many well trained and experienced trainers will disagree at times. That means your fitness journey includes learning. Learn as much as you can.... 2. The effectiveness of any program is related to the amount of effort you put into it. 3. Any workout can make you tired. A good workout will make you better. 4. Training may not always be fun, but it will always be rewarding. Lifelong rewards beat short term fun. 5. The newer you are to fitness or a new type of training, follow the rules. Learn the rules so you know how to bend and break them to your benefit in the future. 6. When it comes to fat loss, genetics may somewhat load the gun but you dont need to pull the trigger or reload again and again. 7. The term beer belly was created for a reason, theres an obvious way to avoid it. 8. You dont have to do a low carb diet. You dont have to do a low fat diet. You need to do a low shit food diet. 9. Weak people face lifes obstacles with an excuse in their hand. The strong carry a hammer. 10. Practice violence in the gym. Practice kindness everywhere else. 11. The easiest person to fool is yourself. Be brutally honest. If you think youre strong, test that strength regularly. If you train to look good take regular pictures - front, side and back. Photos tell the truth, whether your ego wants to hear it or not. 12. There are some people in this world who have decided to destroy themselves with inactivity and food. When you go to help them up, they may try to drag you down with them. Dont let them.

07.01.2022 DO YOU WANT A NEW YOU, A DIFFERENT FUTURE, A BETTER TODAY? To rewrite your history, youve gotta do something and try something youve never done before. Whether its a totally new challenge, or the challenge of not quitting. The following trainers and businesses have a variety of experience and services to help you. NoXcuse Bathurst is small group functional fitness training catering for beginners to the advanced trainer. Sessions are structured to give you an effective worko...ut with plenty of help along the way. Active 4 Change is a personal training and group training service that specialises in goal oriented training. Every session is specialised and dynamic with variety making sure to cater to all fitness levels and abilities and maintains a personal touch. Body FX offers a range of services from Medicare rebated services, workcover approved programs, fitness enhancement, rehabilitation and general health and well being. Check out www.bodyfx.com.au. So if winter is proving a challenge to keep at or start your fitness journey, check out the facebook pages for the above services or contact Chris at NoXcuses, Stewart at Active 4 Change or Shannon at Body FX. Remember, whatever your goal, tell yourself, ITS POSSIBLE.

06.01.2022 Cherries are rich in antioxidants that reduce inflammation, and Ginger helps increase blood flow. Thus, they both help with flushing out lactic acid from muscles that have been used in strenuous exercise. Eating some of these foods after exercise can help prevent the post exercise muscle soreness. Dont drink soft drink like its water. Studies have found that people who swapped their favourite soft drink for a diet version, actually ate more desserts and sweets than people w...ho swapped their soft drink for water. This can be due to the body craving artificial sweetners triggered by drinking soft drink. Dont skip leg day. (Or some form of leg training) Failing to work your legs during your exercise sessions will not only lead to muscle and size imbalances, they will also prevent you from performing well on the sports field. Basically, every movement on a sports field is powered by the legs. The squat is a fantastic exercise. Not many exercises activate as many muscle fibres as a well performed squat.

06.01.2022 Everyday is an opportunity to do better for yourself or those around you. Its never too late to do what you want to do, or be what you want to be. Take a moment and think back to your younger self, it could be 5 years, 10 years or 20 years ago; What would you tell yourself? "Well done, you did exactly what you wanted!" If so, thats great. Is there some advice you would pass on to your younger self? What would it be? Take a moment; What would you tell yourself?... Now, you are never too old to chase a dream, or to find a new one. Take a moment; What is that dream? What is that goal? Now, in 5, 10, 20 years time, what will you say to yourself about your new goal? Why not say it NOW. Reminder: 6pm Wednesday, at Paddys Hotel Sports Field, Kelso. Outdoor Group Training Session focusing on general fitness for all fitness levels and abilities. Hope to see you there.

06.01.2022 Preparation can be the difference between wanting to do something and actually doing something. With a busy weekend of work coming up, I want to avoid falling into the trap of grabbing take away meals and unhealthy snacks. Preparation now, saves me alot in the long run.

05.01.2022 Three Simple Rules: - If you do not go after what you want, youll never have it. - If you do not ask, the answer will always be no. - If you do not step forward, you will always be in the same place.

03.01.2022 Sometimes its ok to close your eyes in order to see where you are going. Courage doesnt always have to roar, sometimes courage is the little voice at the end of the day saying, "I will try again tomorrow"

02.01.2022 Dont let one bad day kill your confidence or stop your progress.

01.01.2022 Session reminder: Join us tonight for your Wednesday workout and make the most of this mid week weather. 6pm tonight, at Paddys Hotel Sports Field, Kelso. All fitness levels and abilities welcome. Hope to see you there.