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


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.

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.

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.