Train Play Recover in Menai, New South Wales | Spa

Train Play Recover

Locality: Menai, New South Wales

Phone: +61 422 908 338

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• Beauty, cosmetic & personal care
• Massage service
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• Fitness trainer

24.01.2022 Are you getting enough sleep? Without good sleep, you will be hindering your progress with your training. Aim for 7 hours of sleep at night as a minimum with 8-10 hours as optimal. Get the right amount of sleep and you will acheive the best results when you hit the gym and road!

23.01.2022 First of the month, get ready to hit the track! Lets make this the day where we start achieving the best runs! Make the run you do today better then the one you did at the start of January!

23.01.2022 Time to start upping the distance! Focus on maintaining your time per kilometre but increase the distance that you cover. This will help to increase your distance and decrease your time!

23.01.2022 Weather getting in your way? Remember, distance running training isn't always about running training! Hit the gym and remember to train hard in there too!

23.01.2022 Are you training for your course? The course you’re running will dictate the training that you need to complete. For example, if I were competing in the Gold Coast Half Marathon, I wouldn’t put as much emphasis on hills training as I would if I were competing in the Blackmores Sydney Running Festival Half Marathon.

22.01.2022 Efficiency over expenditure!

21.01.2022 Looking to get into your first half marathon? Is the Sydney Morning Herald Half Marathon on your hit list? Let this be a shock to the system, if you're looking at doing the Sydney Morning Herald Half Marathon, you need to start training NOW!!! Never fear, there is a solution! Contact us for more information!

21.01.2022 To coffee, or not to coffee, that is the question. Most people cant last the day without a cup of their favourite brew to keep them going, and then another and another. The cycle of coffee consumption continues throughout the day all the way through to the afternoon. Although the initial reaction of the coffee hitting the system is a good spike for the day, it soon wears off. Am I saying dont drink coffee?? Absolutely not! You can still enjoy that luxurious cup of joy, but timed more effectively. You should be maxing out on 2 coffees a day! No more then two otherwise it can start messing up your system. You should have it timed just right too. Have your first coffee first thing and the second cup before you train.

21.01.2022 Is there any joy in tea? Yes there is. There are many types of tea out there which have different properties to them. All teas are essentially good for you, it's what you put in the tea which can be harmful, and yes that means I'm talking about milk and sugar (but that's another story and post). The best teas are black and left to steep with boiling water for about 2 minuted prior to their enjoyment.

20.01.2022 Get some accuracy in your run. Download a running app, such as RunKeeper or Map My Run, and let it track your progress in speed, distance and time. Track each run and use each as a benchmark for your new standard!

20.01.2022 At least you’re getting out there!!

20.01.2022 MID MONTH CHECK IN!!! How are you going with your running? Have you maintained distance or gained distance? Have you maintained time or decreased time? Post below!

20.01.2022 Rain on run day?

19.01.2022 At least youre getting out there!!

19.01.2022 Have you looked into your time goals? Setting a time goal is the best way to keep yourself on target. Once you have your time goal set, break it down into smaller parts and start using these as targets. For example, if you're looking at a 2 hour half marathon time, set a goal of 10.5km time of 1 hour and a 5.25km time of 30 minutes. This will keep you on target!

18.01.2022 Finding that you're cramping up a lot? You may be deficient in magnesium. Magnesium is a mineral that is prevalent in the muscles, soft tissues and bones and is used for a variety of body functions. Cramping can be an indicator the the body is requiring more magnesium. It is easy to get magnesium in your diet through green leafy vegetables as well as nuts, seeds and whole grains. If you find that you are eating a high quantity of these foods, you may need to consider supplementing with magnesium. Ensure that when you do supplement with it, you only get the highest quality as inferior brands use compounds of magnesium that aren't efficient in delivering the nutrient into the body.

17.01.2022 Building your distance is the key to the best improving it. You need to earn your distance which means you need to make yourself run that little bit further. Week by week, try to get at least 1-2 kilometers further, and if possible, for the same or similar time.

17.01.2022 Get your feet dirty with this one!

17.01.2022 The simplest phase of any run is the pre-race. Because it is the simplest, it is also commonly overlooked. The pre-race is your opportunity to ensure the body is warmed up ready to go. You may see people looking like they're aimlessly swinging their legs from side to side and back to front, when in fact that is part of a dynamic warm up sequence. This will help, especially when you are preparing for the main event.

16.01.2022 Think about it this way!

15.01.2022 Are you setting your goals high enough? If you set low goals, you will hit your goal and not be satisfied with the results. If you set an unreasonable goal, you will be able to achieve a higher potential then the lower target. With the higher target, you will push yourself to the point where you will do whatever it takes to get there. If you fall short in the end, you will still be in a better position then the lower goal.

15.01.2022 Are you training for your course? The course youre running will dictate the training that you need to complete. For example, if I were competing in the Gold Coast Half Marathon, I wouldnt put as much emphasis on hills training as I would if I were competing in the Blackmores Sydney Running Festival Half Marathon.

14.01.2022 Why? The most powerful question is the question of why! Why do you do what you do? Why are you training so hard for a distance run? If you can't answer this simple question, stop and think about it. Is it a lifetime achievement to complete a run or a hobby? A challenge for yourself or a promise to family? Are you running for charity? The why will determine the cause for your run and all you can do from there is just keep reminding yourself as to why you are doing it and you will keep going! Never give up on a goal and never give in if it's your dream!

13.01.2022 Time to start increasing your distance! Keep your pace at the same time (e.g. 4 minutes 50 seconds per kilometre) but try to get that little bit further. This will push your distance up and try to keep your time low!

11.01.2022 This applies to everything you do!

09.01.2022 How is your core coping? You may be finding that when you run, you have an excessive back sway, or hyperlordosis. This will lead to lower back pain during running as there is an excessive stress on the back. This is because there is not enough core control to hold the back in a neutral posture. Strengthen the core to ensure a strong running posture

09.01.2022 Training is one of the most vital points when it comes to distance running. Instead of focusing on size gaining, you should be focusing on strength and conditioning. To make the distance you will need to get some high quality strength training in!

08.01.2022 Are your runs too quiet? Taking some music along the trail with you will help to keep you in the game! Music will also assist in ensuring that you are able to regulate your body most effectively over the distance!

08.01.2022 Early riser, or late night owl? Your waking hours shouldnt be the determining factors on your training schedule. If your running times are dictated by these hours, never fear as these times, early morning and night times are the times that you can get your best runs done. This is because there is generally a lower temperature and youre not going to overheat during your run.

08.01.2022 I know in Sydney today, we have rain, if you're training for any distance running event, don't say you can't do your run now because of the rain, embrace the rain and get your run in! Sure it adds a new hazard for slipping but just take it carefully and you'll find it nice and refreshing!

08.01.2022 Get your friends together!

07.01.2022 Lacking the motivation to get started towards an event? We've all been there, and we all know that it isn't easy to commit to something, especially if it's the first time that you've done something. You just need to keep reminding yourself of why you're doing it. If it's training in the gym to get a better physique or lose weight to jumping on the road to get a distance run done, the same applies. The why you're doing it and why it matters to you is all that you need to think about! The hardest part of getting it done is starting and forming the initial habit, as soon as that's done, it starts to get a whole lot easier!

06.01.2022 The best results start in the kitchen, make sure that you are getting in the highest quality foods. Also, you need to be ensuring that you are listening to your body, as it knows what you need. When you get hungry, have a meal because a "snack" just won't cut it. Finally, ensure you only get free range meats, as anything else is force fed things, like grains, that the animal generally isn't accustomed to eating.

05.01.2022 From experience, most guys don't bother to stretch after their training or distance running events, are you? Stretching will help to minimise the time of Delayed Onset Muscle Soreness, or DOMS, after the event and/or training, and will help to ensure that you are not going to be doing any damage to your muscles also. Make sure you get into the good habits of stretching after each and every event or training day!

05.01.2022 Post up stats! How did your runs improve over the course of February?

04.01.2022 Set your goals and hit them every time!

03.01.2022 Get out there and do it!

02.01.2022 Quality vs Quantity. When training, you need to be ensuring that you get the highest quality training completed. When you get that training to the highest quality then the quantity will come with it! Focus on how youre doing it, before you hit how many youre doing!

02.01.2022 Make sure you eat right! Eating right is a double ended point on the basis that you need to be eating for your goal and for your body type. For example, some people should minimise their carbohydrate intake as it sees them putting on more weight then what the body can handle, whereas others can have larger quantities of carbohydrates as their body can handle them better.

02.01.2022 This works for your distance and endurance too!