Hi and welcome to another week,
It was great to finally get a break from the heat last weekend – the drop in temperature from Monday to Wednesday was certainly appreciated by me (and I would say everyone who managed to get through a session or two). It really can be a battle of will just to get to the end when it is hot – and whilst it is important to push yourself through, remember to keep your water bottle with you (and use it) as the temperature rises.
That said, with cooler temperatures predicted for the first part of this week, it would be a great time to really amp up your training – come to the gym focussed on getting the most out of it rather than just ‘getting through it’ which is something I am sure all of us have been guilty of during the recent heat wave.
Daily Core Strength Program
One of the more common questions I am asked is ‘how can I strengthen my back’ and ‘how can I strengthen my core’. Well, the answer is both simple and difficult – because it needs time and repetition.
Below is a sample core strengthening program that takes about 15-20 minutes to complete. If you are able to roll through this circuit (along with a 30-minute walk/jog) on your days away from the gym it would certainly help improve your general fitness and particularly your core resilience.
Why not give it a shot as soon as you jump out of bed tomorrow (it is a public holiday after all).
|1||Oblique Crunches||20 / Side|
|1||Side Bridge||45 sec/side|
|1||Russian Twists (with medicine ball or weight plate)||20 / Side|
|1||Side Bridge||1 Min/side|
Yes, there are a few push-ups and squats in the ‘core’ program. Remember though, those are really whole body exercises and your ‘core’ is more than just your abs. For the girls out there doing push-ups on your knees, that is fine – but remember, if you really want to strengthen your abs and back doing them from your feet would be a great way to start – just aim for 5 today, then try to go up by 2 every week until you can do 20 ‘full’ pushups.
March Challenge is Under Way
There are a few pretty impressive results on the board already with usual suspects Ryan Gilroy and Todd Kovacevich already cracking the 5 minute mark. For me, I am not sure if this challenge is harder than the last two, but because of the way the speedo on the bikes work (increases in 100m increments rather than the 1m increments used by the rower) it certainly can be a bit frustrating…you just don’t feel like you are getting anywhere.
Anyway, there is still more than 3-weeks remaining if you want to have a go (or a few goes) – it is certainly a tough challenge and I am certain just getting through it will help improve your fitness.
A reminder of the rules for anyone interested:
Gym Update #1
The Power Rope handles are now fixed to the wall and consequently we were able to integrate them into the classes a few times last week. I doubt we will use these every day, however I think everyone who pushed through the classes on Monday and Friday last week would say they are a very challenging exercise and a great addition to the circuits.
Gym Update #2
A few of you might have noticed we have a new sign out the front! It gives us a bit more visibility from the street – so when you are telling your friends about us they can find the gym a bit more easily.
Gym Update #3
The protein bars are back – and this time both RedBak and LadyBird versions are available. We have low-carb options for guys and girls, as well as a high protein option for the guys.
They are very, very (very, very) tasty – maybe a bit too nice – and only $3 each, so if you need a bit of sustenance/protein post training, give one a try.
Another reminder to join the Round 1 Fitness Footy tipping contest. As mentioned in the email, the prizes will be dependent on entry numbers so I can’t publish those yet, but basically the more the merrier.
The entry link is: http://www.footytips.com.au/comps/Round_1_Fitness&p=speedball
Reminder – Thursday’s and Friday’s
Just a reminder on last week’s note about sessions on Thursday’s and Friday’s:
All sessions from 5pm Friday all sessions will cost just $5 (again, until the end of March).
Link of the week
A ‘How To’ link this week – this time on using the Floor-to-Ceiling ball.
Anyway, that is it from me for another week.
See you in the gym!
We know this can be a daunting time. You’re probably wondering if we really are the right fit for each other. And it’s OK! Many people before you, have felt the same, and that’s why we want to offer you something special – our $29 Health Check.
Let’s work out together to see if we’re the right fit. Just hit the button below to let me know if you’re ready to see what’s included.
210-060 exam demo 100-105 exam I think AWS-SYSOPS exam demo that life-long learning is very necessary to us. AWS-SYSOPS exam demo We can choose either of the two 100-105 exam ways mentioned 210-060 exam demo above, It depends 210-060 exam demo on your AWS-SYSOPS exam demo AWS-SYSOPS exam demo 100-105 exam personal preference AWS-SYSOPS exam demo AWS-SYSOPS exam demo and interest. I AWS-SYSOPS exam demo prefer 210-060 exam demo the first one because 210-060 exam demo this AWS-SYSOPS exam demo 210-060 exam demo kind 100-105 exam of 100-105 exam 100-105 exam 100-105 exam learning is systematic AWS-SYSOPS exam demo and AWS-SYSOPS exam demo formal. 100-105 exam AWS-SYSOPS exam demo With the help of the teachers, it is easier AWS-SYSOPS exam demo 100-105 exam to learn and 100-105 exam quicker to get what you 210-060 exam demo need for your work. The ideal AWS-SYSOPS exam demo learning environment AWS-SYSOPS exam demo is refers to the beautiful 100-105 exam campus environment, clean indoor environment, harmonious interpersonal environment 100-105 exam 100-105 exam and 100-105 exam healthy public opinion 100-105 exam 210-060 exam demo 210-060 exam demo environment. A good AWS-SYSOPS exam demo learning environment to maximize the 210-060 exam demo efficiency of the cycle 100-105 exam is not only beneficial to teaching activities, AWS-SYSOPS exam demo and students 210-060 exam demo can edify sentiment, 210-060 exam demo purify the hearts 210-060 exam demo 210-060 exam demo of students, encouraging students 210-060 exam demo to work hard, positive and uplifting, prompting 210-060 exam demo students all- round development, healthy growth.