30:30 sessions continued

I have found fitness to be a very personal thing. Everyone is different and will not like, nor see results, from the same exercise regime. Find what works for you and stick with it. Here are some more of my favourite sessions in a sample weekly fitness program:

Monday, January 18: 30 minutes easy cardio.Walk, cycle, swim, jog.

Tuesday, January 19: strength and cardio (set up two cones 30-40m apart. you will run up and back between these cones after each strength exercise below)

10 minutes continuous x [5 squats, run between cones, 5 push-ups, run, 10 lunges, run, 5 pull-ups/rows, run]

10 minutes x intervals. Do a continuous cycle of harder effort 10 seconds followed by easy effort 20 seconds

Repeat the first 10 minutes of the session.

Wednesday, January 20: stretch and core work or a yoga session

Thursday, January 21: Hill intervals (so much fun!)

Memorial Drive in Newcastle is perfect for this. Start at the bottom of Cooks Hill Car Park. The session comprises five intervals, getting shorter with each.

5 minutes hard effort uphill: 5min hard downhill; 4min up: 4min down; 3min up: 3min down; 2min up: 2min down; 1min up: recover down to start

Friday, January 22: 30min cardio of swim, cycle, easy jog, walk and 10min of core work.

Saturday, January 23: Time to relive your ’80s and ’90s aerobics days with a 30min strength and cardio circuit. Work each station 45 seconds then have a 15 second rest before moving on

  1. squats
  2. 10m running backwards then forwards shuttles
  3. push-ups
  4. skipping
  5. dead lifts
  6. mountain climbers
  7. rows/pull-ups
  8. step-ups
  9. run 20m shuttles
  10. hover

Sunday, January 24: 30min walk, cycle, rowing or swim

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Why a balanced approach beats a 30-day challenge for me

In an attempt to keep myself motivated to do some form of physical activity every day through the festive season I decided to take on a daily burpee challenge for the month of December. I had heard heaps of people talking about different 30-day challenges they had taken up but then invariably stopped midway through, and I now know why! I thought I would start with two burpees on December 1 then add two each day until performing 62 on the last day of the month. This seemed like an achievable challenge as I found burpees quite enjoyable in a weird way and I knew they would be doing me a lot of good in a short amount of time as they work many muscle groups. But what I did not foresee was the heaviness that would build up in the legs, shoulders and shoulder blades from the repetitive movement each day. I made it to the end of the month but was glad it was over and have vowed never to take on such a challenge again. The positive was that it did make me do something every day – it served as a reminder to be active daily. But from now on it is back to a balanced approach to fitness. Time is the biggest hurdle for me, but I am going to try to get at least 30 minutes of fitness into each day.

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 …

Do at least 15 minutes of exercise a day in July with me

July 1: 15min walking/running

July 2: 15min x [20 lunges with tricep extension, 10 bicep-shoulder, 10 burpees]

July 3: 15min x [20 squats, 100 shoulder throws, 10 dead lifts, 10 glute bridge]

July 4 & 5: Running around with kids and weekend sport

July 6: 15min x [20 squats, 100 shoulder throws, 20 lunges, 10 pull-ups]

July 7: 15min x running

July 8: 15min x [100 skips, 10 push-ups, 40 mountain climbers, 20 ab curls]

July 9: 15min x running

July 10: 15min x [20 squats, 20 dead lifts, 10 pull-ups, 10 lunges with bicep, 10 lunges with tricep]

July 11 & 12: Playing sport, running about with kids

July 13: 15min x [1min skipping, 30 squats with shoulder press, 1min skipping, 10 push-ups, 1min skipping, 20 lunges, 1min skipping, 10 pull-ups/rows]

July 14: 15min x running/walking

July 15: 15min x [50 shoulder throws with light weights, 40 mountain climbers, 30 running arms with light dumbbells, 20 ab curls, 10 glute bridge]

July 16: 15min x running/walking

July 17: 15min x [20 squats, 20 dead lifts, 10 pull-ups, 10 lunges with bicep, 10 lunges with tricep]

July 18 & 19: Playing sport, running about with kids

Quick daily winter workouts coming

Returning to the soccer field this season after having our third child and edging ever closer to 40 … I have decided more frequent fitness is in need. Am going to make myself do daily workouts through winter – planning 10min workouts in June, 15min workouts in July, and 20min workouts in August – in an attempt to regain a semblance of my former fit self before finals time!!

I’m going to post all workouts on my blog so feel free to commit yourself to doing them too.

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.

 

 

Mums holiday fitness schedule

It’s the New Year and time to get moving with your fitness goals. Here is Fit-FY’s holiday schedule for Mums’ Fitness. Come along for a first free trial. Bring the kids and wear them out while you get a workout too! PLEASE NOTE: Start times are earlier for the holidays – but they remain loose starting times so don’t worry if you are running late.

Monday, January 6, 2014: 9am at Gibbs Brothers Oval, Rowan Crescent, Merewether

Wednesday, January 8: 9am, meet at Merewether Baths

Friday, January 10: 9am, Gibbs Brothers Oval, Merewether

Wednesday, January 15: 9am, Merewether Baths

Friday, January 17: 9am, Gibbs Brothers Oval, Merewether

Monday, January 20: 9am, Gibbs Brothers Oval, Merewether

Wednesday, January 22: 9am, Merewether Baths

Friday, January 24: 9am, Gibbs Brothers Oval, Merewether

 

Cost is $15/session; $25/2 sessions x week; $35/3 sessions x week

 

PLEASE NOTE: There is no session on Monday, January 13, 2014.

Spring into Summer Special!!

Get yourself in shape for summer with fit-fy’s spring fitness. The first two weeks of all group sessions – that is morning outdoor cross training sessions plus our mums’ fitness sessions – will be FREE!! That is September 1-14, 2013 inclusive FREE!!

Check out Fit For Groups and Fit For Mums sections for more information on times, days, venues etc

Contact fit-fy on 0412 610 211 for further information or to book some free sessions.