CITY TO BAY 2010
So for those of you competing in this years City to Bay here are a few tips that should help you get the best out of your performance. These tips come from my years of experience in running and competing in sport. They may or may not work for you but they can make big difference on the day!
THE DAY BEFORE
Hydrate well and eat a balanced diet. At least 2 litres of water, no alcohol & a nice big bowl of pasta the night before. Also get an early night and stay well rested throughout the day. Stretch if required.
IN THE MORNING
STAY HYDRATED: About 250 - 500ml of water in morning should do the trick
EATING: only eat if you normally do. Something light in the morning should be consumed if you feel like. Do not force feed yourself if you are not used to eating before a run as it will repeat on you and inhibit your performance. A banana, Up & go, muesli bar etc should do the trick.
DO NOT BRUSH YOUR TEETH: by all means scrub your teeth and have a chewy but do not brush your teeth with tooth paste as it will dry your mouth out when you are running. There is not much worse than running with a dry mouth.
WARM UP: Light stretching & a light jog of about 500 meters about 30 minutes before the run should be more than enough.
CLOTHING, MUSIC ETC...
CLOTHING: Do not wear new clothing! Wash everything before you run in it and wear it at least once before. New clothes will not be fitted to your body and not breathe as well as something that has been worn and washed. Also you need to wear it / run in it before Sunday to see if it is comfortable or not.
MUSIC: If you run with music then prepare a song list of good running music so you don't have to shuffle around trying to find a good song and stuffing up your rhythm. if you don't normally run with music then go for a run and try it before you decide to use it on the big day.
GEAR: If you don't run with a hat and sunglasses then don't wear them on the on the day. Always test something out in training before hand to see if it is comfortable or not and helps or inhibits your run.
DURING THE RUN
KING WILLIAM STREET: Stick to the left hand side and if you can run on the closed part of KWS. A much clearer run.
DON'T WASTE ENERGY: Don' waste energy zig zagging around people in the 1st 2 kms, you will tire yourself out, not be able to settle into a good rhythm and end up running further than you need to. Try and find a clear path and if need be slow down for 2 seconds to get a nice clear and settled run. It will pay off over the whole 12kms.
DRINK BREAKS FOR RUNNERS (NOT WALKERS): we haven't trained with drinks breaks so don't start now! They are time and rhythm killers. Avoid them at all costs and only grab a drink if you really, really, really need it! If you are going to grab one then head to the back of the table where it is less busy and only take a sip of water as a full cup load will sit in your stomach and not feel to great.
AFTER THE RUN
HYDRATE, STRETCH, MASSAGE & EAT... In that order and make sure you hydrate really well and stretch or you will not be in the club until Thursday as you will be to sore to walk!
The main thing with the city to bay is to prepare well, get in a good rhythm and do what works for YOU! If you don't like eating before then don't, if you don't like running with music then don't. Do what works for you, stay positive and make sure you run as hard as you can. Always have a goal in mind and stick with it. Get a watch and work out at what point you need to be at each kilometer marker. This will help with you running at a good speed and push you along without the help of Coach G. The point where most people struggle is from 7kms - 10kms so make sure you work really hard through that quarter of the race and never give up. Do me proud kids and I will see you at the finish line.
GOOD LUCK!!!
COACH G
Thursday, September 16, 2010
Wednesday, September 8, 2010
50 reasons to exercise - continued
51. Increases your ability to adapt to cold environments.
52. Helps you maintain proper muscle balance.
53. Reduces the rate and severity of medical complications associated with hypertension.
54. Helps to alleviate certain menstrual symptoms.
55. Lowers your heart rate response to sub maximal physical exertion.
56. Helps to alleviate low-back pain.
57. Helps to reduce the amount of insulin required to control blood sugar levels in type I (insulin-dependent) diabetics.
58. Improves mental alertness.
59. Improves respiratory muscle strength and muscle endurance - particularly important for asthmatics.
60. Reduces your risk of having a stroke.
61. Helps you to burn excess calories.
62. Increases your cardiac reserve.
63. Improves your physical appearance.
64. Offsets some of the negative side effects of certain anti-hypertensive drugs. 65. Increases your stroke volume (the amount of blood the heart pumps with each beat).
66. Improves your self-esteem.
67. Reduces your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
68. Helps you to relax.
69. Reduces the risk of developing breast cancer.
70. Improves mental cognition (a short-term effect only).
71. Maintains or improves joint flexibility.
72. Improves your glucose tolerance.
73. Reduces workdays missed due to illness.
74. Protects against "creeping obesity" (the slow, but steady weight gain that occurs as you age).
75. Enhances your muscles' abilities to extract oxygen from your blood.
76. Increases your productivity at work.
77. Reduces your likelihood of developing low-back problems.
78. Improves your balance and coordination.
79. Allows you to consume greater quantities of food and still maintain caloric balance.
80. Provides protection against injury.
81. Decreases (by 20 to 30 percent) the need for anti-hypertensive medication, if you are hypertensive.
82. Improves your decision-making abilities.
83. Helps reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
84. Helps to relieve and prevent "migraine headache attacks."
85. Reduces the risk of endometriosis (a common cause of infertility).
86. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
87. Helps decrease your appetite (a short-term effect only).
88. Improves pain tolerance and mood if you suffer from osteoarthritis.
89. Helps prevent and relieve the stresses that cause carpal tunnel syndrome.
90. Makes your heart a more efficient pump.
91. Helps to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
92. Improves your mood
93. Helps to increase your overall health awareness.
94. Reduces the risk of gastrointestinal bleeding.
95. Helps you to maintain an independent lifestyle.
96. Reduces the level of abdominal obesity - a significant health-risk factor.
97. Increases the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
98. Improves heat tolerance.
99. Improves your overall quality of life.
100. Lifelong regular exercise may be protective against the development of Alzheimer's disease.
52. Helps you maintain proper muscle balance.
53. Reduces the rate and severity of medical complications associated with hypertension.
54. Helps to alleviate certain menstrual symptoms.
55. Lowers your heart rate response to sub maximal physical exertion.
56. Helps to alleviate low-back pain.
57. Helps to reduce the amount of insulin required to control blood sugar levels in type I (insulin-dependent) diabetics.
58. Improves mental alertness.
59. Improves respiratory muscle strength and muscle endurance - particularly important for asthmatics.
60. Reduces your risk of having a stroke.
61. Helps you to burn excess calories.
62. Increases your cardiac reserve.
63. Improves your physical appearance.
64. Offsets some of the negative side effects of certain anti-hypertensive drugs. 65. Increases your stroke volume (the amount of blood the heart pumps with each beat).
66. Improves your self-esteem.
67. Reduces your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
68. Helps you to relax.
69. Reduces the risk of developing breast cancer.
70. Improves mental cognition (a short-term effect only).
71. Maintains or improves joint flexibility.
72. Improves your glucose tolerance.
73. Reduces workdays missed due to illness.
74. Protects against "creeping obesity" (the slow, but steady weight gain that occurs as you age).
75. Enhances your muscles' abilities to extract oxygen from your blood.
76. Increases your productivity at work.
77. Reduces your likelihood of developing low-back problems.
78. Improves your balance and coordination.
79. Allows you to consume greater quantities of food and still maintain caloric balance.
80. Provides protection against injury.
81. Decreases (by 20 to 30 percent) the need for anti-hypertensive medication, if you are hypertensive.
82. Improves your decision-making abilities.
83. Helps reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
84. Helps to relieve and prevent "migraine headache attacks."
85. Reduces the risk of endometriosis (a common cause of infertility).
86. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
87. Helps decrease your appetite (a short-term effect only).
88. Improves pain tolerance and mood if you suffer from osteoarthritis.
89. Helps prevent and relieve the stresses that cause carpal tunnel syndrome.
90. Makes your heart a more efficient pump.
91. Helps to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
92. Improves your mood
93. Helps to increase your overall health awareness.
94. Reduces the risk of gastrointestinal bleeding.
95. Helps you to maintain an independent lifestyle.
96. Reduces the level of abdominal obesity - a significant health-risk factor.
97. Increases the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
98. Improves heat tolerance.
99. Improves your overall quality of life.
100. Lifelong regular exercise may be protective against the development of Alzheimer's disease.
Wednesday, August 25, 2010
Does the "Fat Burning Zone" really work?
The often described ‘best training zone’ for fat loss is 60% of your maximum heart rate. This is a myth! Totally incorrect. When exercising at lower percentages of your maximum heart rate (e.g. 60%) your body does use a high percentage of stored body fat as it’s fuel to perform the exercise – It might get 70% of its required energy from body fat. This is correct. At higher heart rates (e.g. above 75%MHR) the body will derive the majority of its energy from carbohydrates (sugars in the body), so a lower percentage of energy being derived from fat. Read that back again if it’s not clear.
So, the percentage of fats you burn will be higher at lower levels of exertion (60% MHR) but the total number of fat calories burned will always be less working at lower heart rates than if you work at heart rates exceeding 75% MHR. For example, an average person might perform an exercise at 60% MHR and they may burn 1000 total calories, 70% of the total calories are derived fat - 700 fat calories burnt alone (the other 300 calories primarily come from carbohydrate). If this person performs the same exercise, but at a higher percentage (e.g. above 75% MHR), they will burn around 2500 calories. So at this higher heart rate the percentage of fat burned might be 40% e.g. 1000 calories of fat which is 40% of 2500 – so the total number of fat calories burned is higher even though the percentage is lower. So, the percentage of fat being used to fuel the body is irrelevant. You’re only interested in the total number of fat calories that you burn off and that amount will always be more when you train at above 75%MHR as opposed to at 60%MHR.
So, the percentage of fats you burn will be higher at lower levels of exertion (60% MHR) but the total number of fat calories burned will always be less working at lower heart rates than if you work at heart rates exceeding 75% MHR. For example, an average person might perform an exercise at 60% MHR and they may burn 1000 total calories, 70% of the total calories are derived fat - 700 fat calories burnt alone (the other 300 calories primarily come from carbohydrate). If this person performs the same exercise, but at a higher percentage (e.g. above 75% MHR), they will burn around 2500 calories. So at this higher heart rate the percentage of fat burned might be 40% e.g. 1000 calories of fat which is 40% of 2500 – so the total number of fat calories burned is higher even though the percentage is lower. So, the percentage of fat being used to fuel the body is irrelevant. You’re only interested in the total number of fat calories that you burn off and that amount will always be more when you train at above 75%MHR as opposed to at 60%MHR.
COACH G
50 reasons to exercise
1. Reduces your risk of getting heart disease.
2. Increases your level of muscle strength.
3. Improves the functioning of your immune system.
4. Enhances sexual desire, performance, and satisfaction.
5. Helps you to more effectively manage stress.
6. Helps you to lose weight - especially fat weight.
7. Improves the likelihood of survival from a myocardial infarction (heart attack).
8. Can help relieve the pain of tension headaches - perhaps the most common type of headache.
9. Improves your body's ability to use fat for energy during physical activity.
10. Increases the density and breaking strength of bones.
11. Helps to preserve lean body tissue.
12. Reduces the risk of developing hypertension (high blood pressure).
13. Increases the density and breaking strength of ligaments and tendons.
14. Improves coronary (heart) circulation.
15. Increases circulating levels of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Reduces your risk of developing type II (non-insulin-dependent) diabetes.
18. Can help improve short-term memory in older individuals.
19. Helps to maintain weight loss - unlike dieting, alone.
20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.).
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Reduces the viscosity of your blood.
24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Increases your maximal oxygen uptake (VO2 max-perhaps the best measure of your physical working capacity).
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps the body resist upper respiratory tract infections.
32. Increases your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Reduces medical and healthcare expenses.
34. Improves ability to recover from physical exertion.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increases your level of muscle endurance.
40. Helps you sleep easier and better.
41. Improves posture.
42. Improves athletic performance.
43. Helps you to maintain your resting metabolic rate.
44. Reduces the risk of developing colon cancer.
45. Increases your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a Type II diabetic.
46. Helps to relieve constipation.
47. Expands blood plasma volume.
48. Reduces the risk of developing prostate cancer.
49. Helps to combat substance abuse.
50. Helps to alleviate depression.
COACH G
2. Increases your level of muscle strength.
3. Improves the functioning of your immune system.
4. Enhances sexual desire, performance, and satisfaction.
5. Helps you to more effectively manage stress.
6. Helps you to lose weight - especially fat weight.
7. Improves the likelihood of survival from a myocardial infarction (heart attack).
8. Can help relieve the pain of tension headaches - perhaps the most common type of headache.
9. Improves your body's ability to use fat for energy during physical activity.
10. Increases the density and breaking strength of bones.
11. Helps to preserve lean body tissue.
12. Reduces the risk of developing hypertension (high blood pressure).
13. Increases the density and breaking strength of ligaments and tendons.
14. Improves coronary (heart) circulation.
15. Increases circulating levels of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Reduces your risk of developing type II (non-insulin-dependent) diabetes.
18. Can help improve short-term memory in older individuals.
19. Helps to maintain weight loss - unlike dieting, alone.
20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.).
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Reduces the viscosity of your blood.
24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Increases your maximal oxygen uptake (VO2 max-perhaps the best measure of your physical working capacity).
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps the body resist upper respiratory tract infections.
32. Increases your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Reduces medical and healthcare expenses.
34. Improves ability to recover from physical exertion.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increases your level of muscle endurance.
40. Helps you sleep easier and better.
41. Improves posture.
42. Improves athletic performance.
43. Helps you to maintain your resting metabolic rate.
44. Reduces the risk of developing colon cancer.
45. Increases your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a Type II diabetic.
46. Helps to relieve constipation.
47. Expands blood plasma volume.
48. Reduces the risk of developing prostate cancer.
49. Helps to combat substance abuse.
50. Helps to alleviate depression.
COACH G
Wednesday, August 18, 2010
Member Profile - Alan Wood
Name: Alan Wood (Woody)Member since: I joined EFM (located within the FH Faulding complex on Hardys Road) on 3 December, 2001 and transferred to the current location on 1 July, 2002 following the takeover of FH Faulding by the Mayne Group.
Reason why you joined: I was sweet talked into joining EFM while still a member of the Perfect Fit at Mitcham.
Reason why you have stayed: It’s not the location (I live at Coromandel Valley). I’ve had two Head Coaches during my membership of the club and it’s been a privilege to be associated with both of them - both top coaches - both quality people.
Favourite machine: none really
Favourite exercise: group work
Philosophy on exercising: I like to push myself as hard as I can as often as I can. I am not interested in just going through the motions.
Football team you support: Sydney Swans (AFL), Norwood (SANFL)
Favourite drink: a good red wine in the presence of good company
Favourite food: steak & salad
Quote: Exercise, healthy eating and compassion are fundamental components of a quality life
Friday, August 6, 2010
Coaches Profile - Aris Moustakas
Name: Aris Moustakas (EFM Casual Coach)
Member since: 2003.
Reason why you joined: To be forever young.
Reason why you have stayed: As I'm getting older, I'm getting bolder.
Favourite machine: Rower.
Favourite exercise: Ab cycle.
Philosophy on exercising: Do as much as you can, then a little more.
Football team you support: Port Adelaide Power & whoever is playing the Adelaide Crows.
Favourite drink: Pepsi Max.
Favourite food: Pizza & Chocolate.
Quote: "If you can't be on a machine you love then love the one you're on."
Thursday, August 5, 2010
Nutrition downfalls - Does this sound like you?
The frequent EFM’er
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!
The weekend crasher
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.
The meal ignorant
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.
COACH G
Wednesday, August 4, 2010
Coaches Profile - George Moustakas
Name: George Moustakas (EFM Head Coach)Member since: September 16th 2002
Reason why you joined: As part of my work experience through TAFE I had to complete a weeks worth of training with a Health Club. I chose EFM Torrensville and then never left!
Reason why you have stayed: It suited me to a T! I fell in love with the concept of EFM. Personalised training with no Heroes strutting around for show. A great culture and a real fun place to be.
Favourite machine: Versaclimber
Favourite exercise: FB Crunch & Muay Thai (Kickboxing)
Philosophy on exercising: Every time you exercise you give yourself the opportunity to achieve your goals and become stronger and fitter. Stay positive and never give up; your mind and body is alot stronger than you often give it credit for.
Football team you support: Port Adelaide Power
Favourite drink: "V" energy drink
Favourite food: Lasagne
Quote: "Your biggest challenge isn't someone else, it’s the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T'! But you don't listen, you just push harder. Then you hear the voice whisper 'can', and you discover that the person you thought you were is no match for the one you really are!"
2010 August Member of the Month - AMELIA LESTER
It has been a stellar month for Amelia and it is very appropriate that Amelia is the August Member of the Month.
Recently in the Spin Bike Challenge Amelia was on top of the female leader board with 53kms and 7th overall. A great last few months at the club; Amelia has really stepped up the intensity during her workouts.
Upping levels on machines and completing programs alot quicker it is great to see the increase in her fitness and confidence around the club.
It is a real pleasure to see the changes she has made and I am very proud and happy with her progress.
Great work Amelia and keep it going for the remainder of 2010. Congratulations!
COACH G
Recently in the Spin Bike Challenge Amelia was on top of the female leader board with 53kms and 7th overall. A great last few months at the club; Amelia has really stepped up the intensity during her workouts.
Upping levels on machines and completing programs alot quicker it is great to see the increase in her fitness and confidence around the club.
It is a real pleasure to see the changes she has made and I am very proud and happy with her progress.
Great work Amelia and keep it going for the remainder of 2010. Congratulations!
COACH G
Coaches Profile - Mat Maidment
Name: Mathew Maidment (EFM T-ville Personal Trainer)Time at EFM Torrensville: February 1st 2009
Reason why you joined: The opportunity to learn in a great club and was lucky enough to be offered a chance of employment by George.
Reason why you have stayed: The members are excellent to train and socialise with, I’m always learning something new and it is never boring with so much going on.
Favourite machine: Versa is easily my favourite
Favourite exercise: Fit-ball Hypers
Philosophy on exercising: You can never be too fit or too strong, keep improving with each training session.
Football team you support: North Melbourne Kangaroos
Favourite drink: Mountain Fresh Tropical Juice or Grape Gatorade
Favourite food: Cafe Aris Foccacia’s
Quote: “Only those bold enough to chase dreams, are the ones who catch them”
Thursday, July 29, 2010
Member Profile - Michelle Sorensen
Name: Michelle SorensenMember since: July 2003 with EFM, transfered to Torrensville in 2007.
Reason why you joined: I wanted to loose some weight, tone up and increase my general fitness prior to having children. Being fit and healthy made my pregnancy, childbirth and recovery exceptionally easy and enjoyable.
Reason why you have stayed: I really enjoy the different workouts with each visit - from board programs, to team challenges, to group sessions. I have found George to be very personal and particularly like that he knows each and every members fitness levels. He is always setting parameters and adjusting machines in order to maximize our workouts. There is no time to get bored, and no chance to take it easy either.
Favourite machine: Initially I dreaded the Versa Climber - but now I actually like the all over workout I get from it.
Favourite exercise:Anything that involves abdominals and braces.
Philosophy on exercising: My belief is that fitness and being in shape makes a person feel great which in turn enables them to get the most out of life. Exercise and activity increases strength and energy levels, also adding to a persons well being.
Football team you support: Football... what is that? : )
Favourite drink: Nothing beats a nice cold beer in Summer, and a warming glass of red in Winter.
Favourite food: Indian curries... and yes ok, chocolate too : )
Quote: "We do not stop exercising because we grow old, we grow old because we stop exercising"
Wednesday, July 28, 2010
Member Profile - Jody Satala
Name: Jody Satala.Member since: February 2007.
Reason why you joined: I wanted to get healthy and lose weight.
Reason why you have stayed: With the fantastic help of the Torrensville Team I have achieved my weight loss goals! So now my fitness goals are endless so I’ve stayed to see how far I can push myself and to hopefully be an inspiration to others with weight loss.
Favourite machine: The versa, definitely the secret to a firm behind!
Favourite exercise: Any ab exercises, they nearly make me pass out from not being able to breathe so hopefully that means they are working.
Philosophy on exercising: I’ve had to make exercise a priority not just an option and the benefits of that have definitely paid off – ‘no pain, no gain’
Football team you support: Any footy team that my sons are barracking for – it’s never good to be off side with the kids!
Favourite drink: Water and green tea with mint.
Favourite food: I would be lying if I said that chocolate was my least favourite food, BUT only in moderation.
Quote: “Life’s battles don’t always go to the stronger or faster man. But sooner or later the man who wins is the man who thinks he can” - C.W Longenecker
Tuesday, July 27, 2010
City to Bay 2010 - Ease into running...
The cardinal rule of the new runner is Be Patient. Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:
- Run more slowly than you think you should.
- Don't run as far as you think you should.
- Run more often than you think you should.
Ease into running...
If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.
Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.
The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming or EFM workouts, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.
COACH G
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