New Year = New You, free session guides with fit-fy

Enjoy the festive season guilt-free by knowing you can get yourself in shape in the New Year with fit-fy’s free 30-30 online program.

Starting January 2 (New Year’s Day is a bonus day) fit-fy will post daily 30-minute workouts to guide you towards a fitter, healthier and leaner you. That’s 30 days of 30-minute sessions. No need to think, just check in each day and stay motivated.

Stay tuned …

Pregnancy is not a sickness – I plan to keep moving!

I was planning to do the Sun Herald City2Surf this year for the fourth time but will instead more than likely be doing it vicariously through friends.

My partner and I are 16 weeks pregnant with our third child and, although I have managed to exercise throughout our other two pregnancies, running the challenging 14km of Sydney’s iconic race may be beyond my capabilities at 27 weeks pregnant.

Exercising while pregnant has been proven to be beneficial to both mother and child and I am a bit advocate of staying active for as long as you can. But you should always be guided by your healthcare professional first.

I am however planning to do the 10km event at the Winery Running Festival held up the Hunter Valley on July 19 and 20, which should put me around the 23/24-week mark. I am sure people will have opinions on this – some supportive and some not so.

From my experience you get some strange looks when you exercise with a growing belly. ‘You’re really shaking up that baby, love’, is what one older gentleman told me once.

But it is not like I will be trying to do it at race pace – I will just be going at my own pregnant, stop-10-times-to-go-to-the-toilet pace in an attempt to stay active.

If you are looking for a winter fitness goal or challenge then both the Winery Running Festival, which offers distances of 5km to 42km, and the City2Surf are great.

The City2 Surf is just over 10 weeks away but  there is still plenty of time to train for it. In an attempt to keep the Hunter moving as the weather becomes less inviting for training, I plan to offer some training suggestions for what you might doing to get yourself in shape for both of these events. And even if you are not keen to do either of these events you might find benefit in the sessions.

So stay tuned!

I Love a Good Stair Session

I have said it before and I will say it again – there is nothing quite like hitting the stairs for a workout. It works so many muscles at once – it is great for your legs, butt, core, arms and of course your ticker. And the beauty of the stair workout is it does not matter if you walk, run or crawl your way up just one or several flights of stairs, it is going to help tone your body and test your cardiovascular fitness. Obviously, a hefty stair session is not for everyone – always check with your healthcare professional before taking on a new physical challenge. In recognition of my love of stair workouts I will be devoting a section on this blog to them. Check out the ‘Training Sessions Guide’ for some challenging workouts involving stairs.

 

 

Winter Workout Specials!!!

There’s no denying it – it’s getting really cold out there and chances are your motivation to train is waning with each drop in temperature. Never fear, fit-fy are here to help motivate you through the colder, ‘maintenance’ months of winter.

Train with fit-fy through the 13 weeks of winter (june 1-August 31) for either $25/week unlimited sessions, $10 per session or $250 for the season!!

Sessions are cross-training sessions, featuring a mix of strength, cardio, intervals, sand, hills, stairs, skipping, boxing and cater to all levels.

Meeting places are:

Monday, Bar Beach (meet on top of kiosk)

Tuesday, Merewether Baths

Thursday, Gibbs Brothers Oval, Rowan Crescent, Merewether

Friday, Bar Beach

Saturday, Gibbs Brothers Oval

All sessions are at 6am.

Contact Renee Valentine on 0412 610 211 or renee.fitfy@gmail.com for more information or to book your spot.

Helping To Prevent Injuries

If you are just starting out where fitness is concerned, or are returning to sport after a lengthy absence, there are a few things you can do to help ward off injuries. Ethos Health physiotherapist Dave Naylor has these essential tips for doing the right thing by your body:

 

1. Good Wheels (Footwear) – don’t create a whole new body in yesterday’s shoes. Your feet and lower limbs will thank you if you give them a good supportive shoe.

2. S-T-R-E-T-C-H – muscles get tighter as we get older and as we exercise. Stretching assists in relieving this tightness. Get in the habit of stretching between sessions, with 30-second holds a good starting point.

3. RICER (Rest Ice Compression Elevation Refer) – if you are starting to get pain during and after exercise, apply some ice straight after exercising. And if your pain or stiffness is simply not going away, do the Refer thing and consult a health professional sooner rather than later.

 

dnaylor@ethoshealth.com.au

 

Hill2Harbour hill training

We’ve moved on to some hill intervals as we prepare for the Herald Hill2Harbour 10k on April 7. Last Tuesday morning we did a great hill session up Memorial Drive. Give it a go, or join us Tuesday mornings for more of the same.

Last week’s session: 5min easy flat jogging warm-up + stretch; starting from the bottom of Cooks Hill Car Park, 5min uphill interval followed by 5min recovery jog/walk down hill; 4min up-4min down; 3min up-3min down; 2min up-2min down; 1min up-1min down. Finish with recovery run back down the hill and stretch. OUCH!!

Sessions are $10.

Tuesday, March 5, 6am – hill intervals, meet bottom of Cooks Hill car park

Tuesday, March 12, 6am – flat intervals at Townson Oval

Tuesday, March 19, 6am – hill session, CH car park

Tuesday, March 26, 6am – hill session, CH car park

Tuesday, April 2, 6am – flat intervals at Townson Oval

 

All Thursday morning sessions 6am at Gibbs Brothers Oval and are cross-training. Check out last week’s session here:

 

Easy jogging warm-up lap + stretch

3 x (10 pull-ups, run tree loop (roughly 2min), 10 push-ups, run reverse tree loop)

6 x (45sec hard flat running around oval followed by 45sec easy jogging/walking)

walking cool-down + stretch

 

Pre-season ‘torture’ sessions

Get the edge over your rivals with one of fit-fy’s gruelling 80-90 minute ‘torture’ pre-season sessions. The sessions are also a great team-bonding exercise and are set in and around Newcastle’s beaches and coastline. They incorporate stairs, sand, hills and strength work.

Costs: 10-15 people – $10 each

16-24 people – $7.50 each

25-plus people – $5 each

Contact fit-fy on 0412 610 211 or renee.fitfy@gmail.com for more information or to book a session.

Nutrition Tips

Exercise and nutrition go hand-in-hand and our expert nutritionist Anita Pugh  has these tips for training:

Don’t get fancy before getting the basics right. So many people spend a
lot of money on fancy sports supplements without first having the
foundations in place.
1. Hydration. Drink plenty of water every day, as just 2% dehydration can
effect performance by 10%.
2. Protein. Ensure you take in enough protein throughout the day as well
as post-workout in order to repair and maintain muscle rather than start
breaking it down for energy. Fast easy protein snacks including a free
range boiled egg, a free range skinless chicken drumstick, a small handful
of raw nuts or a protein shake made with a quality whey protein.
3. Rest days and good quality sleep is crucial to your health and
performance. Over-training is a common mistake in those training for an
event or just on a continual exercise program. The rest part of the
program is as important as the exercise part, so make sure you factor
some in if you are training 6-7 days a week and want optimum results.

 

Good snack options for busy people:

Boiled eggs, raw nuts, Nairns oatcakes & hummus, a few slices of chicken breast, plain biodynamic Jalna yoghurt – add your own passionfruit

 

Tips for weight loss and good health:

Never buy ‘light’ or ‘skim’ products, they are often high in sugar;

Fat is not what’s making you fat – it’s probably sugar;

Never skip breakfast;

Eat little and often;

Add some protein to everything;

Drink more water;

Watch your alcohol and coffee intake.

Interval Session To Try

Just starting out with fitness? why not try some interval training. Interval training is a great way to improve your fitness and recovery times. And there is so much variety possible – you can apply it to walking, running, cycling or skipping for a few examples.

It is also great because research suggests that you can achieve more results from 15 or 20 minutes of interval training three times a week than a longer run or walk at a slower, constant pace.

So it is time efficient, it is also good for fat-burning and great for increasing your metabolism – which means you can burn fat for longer after your workout.

There are no hard and fast rules but a good guide is to try a 1:2 ratio, so maybe jog for one minute then walk for two or walk faster for one minute then slower for two and continue for 15-30 minutes.

Or if you want to push yourself a bit harder, run harder for the shorter interval then run slower for the longer interval. If you don’t feel confident enough to sustain a faster pace for one minute then adjust your intervals to suit and perhaps try 15 or 20-second bursts.

Basically, my motto is just keep moving.

Interval session guide

15-30 minutes

Walking 5-10 x [1min fast-2min slow]

Jogging/walking 5-10 x [1min jogging-2 min walking]

Running 5-10 x [1min faster-2min slower]

Make sure you include a 5-10 minute easy warm-up, cool-down and stretch.