Training in the Rain

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So as most of you in the South East of Queensland will know, we had a pretty big and beautiful storm come through yesterday that gave us all a very impressive lightning and thunder show!  Absolutely beautiful, and definitely a welcome relief from the heat felt on Saturday.  But what about our training plans?

Have you ever planned your day out, timed things and then had something happen that meant you ‘couldn’t train’?  Not something huge like an accident or an apocalypse, but something as simple as rain when you had planned on an outside run.  What was your reaction?  What did you decide to do to either deal with it or work around it?

Quite often we hear the simple – it’s raining, I can’t train.  It’s getting darker earlier, I cant get up for training.  It’s getting really cold!  Too cold for outside training.  But is this really the case?  Of course not!  There will always be some obstacles that will come up and create slight road blocks towards our fitness goals.  But this isn’t just the case for fitness – this happens with everything!  Vary rarely do we get to do what we planned EXACTLY as we planned!  We learn to adapt, change course slightly to continue on to where we need to go.  And this is the case for our fitness training as well.  I personally am not a fan of the cold (by any means!), but every time I start to think of using the cold as an excuse to stay in bed just a little longer I think of my friend who lives in Denmark who, during winter, rides to work and home from work in complete darkness.  Not to mention the large amount of layering he needs to do to function in their cold weather!  And while I still don’t particularly like getting up during these times, this helps it just a little bit.

What tools do you use to help you get to your training when the weather or the season provide obstacles?

Learning to adapt your training plans if needed is an important point for everyone to be able to take on board.  If you have an outside run planned and its raining, find somewhere you can run on a treadmill.  If it was a very long run planned, swap your run day with your weights day.  Set up a circuit in the comfort of your own home, and enjoy the sound/smells of the rain from inside! I am not the hugest fan of changes in timetable plans, however since I am not willing to run in the rain these are the kind of adaptions that need to be made.

Next time you are thinking of canning your planned workout for a slight obstaclesthat you know is just a speed-bump rather than a road block, think again.  Make it interesting and change it up.  Remember that your body is a beautiful and important piece of you.  It is important to look after it, so that it will look after you.

 

Welcome to new trainers

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We would like to welcome the addition of two new Personal Trainers here in the Toowong Studio.  One of them is not so new, and some of you might remember him from 7 years ago!  Jimmy Barrett and Katrina Znomjensky join our team and we know that all our clients will make them feel warm and welcome to the PB team!  They are very excited to be settling into the studio much the same way one might wiggle their toes into the sand with delight, and both have great talents and experience to share with our clients and other trainers.

With the welcome of these two fantastic trainers also sees the ‘Good Luck’ to our wonderful Adelita Sabatke who is due to give birth to her very first child very soon!  We cant wait to see the beautiful little girl, and dress her in all appropriate PB Colours.  Stay tuned for more details and photos soon!

How STRONG can you get in 12 weeks

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It’s testing time for the strong group. So far the lead up has gone really well with most people lifting their last 1RM for multiple reps! It’ll be interesting to see how much stronger they have gotten over these 12 weeks from being part of the group strength classes.

Our youngest client Liam has also put on 5kg of lean muscle in the last 2 months. He has filled out and is getting stronger. His one on one personal training sessions are really paying off. With two months until rugby starts, it’ll be interesting to see how much more muscle he can pack on and how much stronger he can get. He is already out lifting his school mates!

GOOD NUTRITION: LET’S GET STARTED

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Somewhere along the way, we stopped eating real, nutritious, nutrient-dense food. In fact, often the very foods we assume are “healthy” are actually the ones that keep us in a cycle of poor athletic performance, stalled fat loss, chronic digestive problems, and other issues that keep us from reaching our full potential.

It’s difficult to know where to start sometimes. We’re constantly bombarded with marketing messages about the latest “miracle” food or nutrient – the one that’s supposed to hold the key to health, fat loss, or athletic performance. We want to believe these messages because we want to succeed.

Being part of a Fitness-oriented community means you’ve already taken a huge step in the journey to better health and improved performance. Adding nutritional knowledge – and using the information in these blogs – will place you on the fast track to reaching your goals!

Remember as you peruse this blog that this is NOT a diet. Diets are temporary. Eating well – as outlined in this blog – means giving your body the materials it needs to function perfectly. This is a need that NEVER ends.

Fueling your body right is a lifelong task.

It is simply about eating the most nutrient-dense foods possible – which happen to be WHOLE, UNREFINED, NATURAL FOODS! These are the foods that kept people healthy, fit, and free of disease before the advent of processed sugar and oils, grains, and “health foods” packaged in boxes, bags and capsules.

Whether your goal is to lose fat, build muscle, or simply be healthy, this blog will help you succeed!

Personal goals in strength training hit a new high!

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One of our youngest clients has been strength training for rugby with great results. He has packed on some muscle and has beaten his Personal Best squat by another 10kg. That now puts him at 120kg back squat at 72kg and 16 years old! With another 5 weeks of high intensity strength training to go, we might see a future Wallaby in the making!

The weekend is here!

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We have now reveled through the first public holiday long weekend of the year – and the first full week back for most people will seem SO long!  But never fear – Friday is here!!

And so the run of Public Holidays begins for the year – and there are quite a lot of them at the start of our year.  Fantastic I hear a lot of you say!  Absolutely – who doesnt love shorter weeks and longer weekends?  Great time to catch up on things we have been meaning to do, catch up with people and celebrate.  And there is the key to the undoing of most of our well-meaning New Years resolutions.  Celebrating.  How can we have the best of both worlds?  How can we relax and celebrate on these events, and also stay fit, healthy and happy?  The answer – it comes down to your own will power and belief of what you need to do to relax and have fun.

I know you are all waiting for that personal trainer speak – you dont need alcohol to have fun, make healthy food choices when out etc.  And there will be a bit of that.  But an admission first – I used to party.  Hard and often.  *Gasp*!  But realistically – majority of us have.  I used to think the only way to enjoy myself at any kind of ‘celebration’ was to make sure I had lots of alcoholic drinks, tasty foods (my vice is savoury – cheese, crackers, chips, and then more cheese) and that it lasted for a loooong period of time.  A few days in a row.  Then a very painful recovery day that often required transfatty fast foods, lots of sleep and movies in a dark room then at the end of the day when I could emerge to the sunshine a pool or beach to float in.  And this was my pattern for a long time.  Until I started finding telltale signs that it was not good for me – longer recovery, reactions to food, low energy levels, bad mood swings, and poor effort at work.  I was a binge drinker with a taste for a good time.  It took me a long time to realise that although I was having a great time, a lot of the time I wasn’t nearly as fun to be around or as witty as I thought I was (and I thought I was definitely comedian quality!).  And it got me to thinking.  Which started me researching what I was actually doing to my body – my liver, kidney, brain, and intestines.

And what I found shocked me.

If I was to keep going I was going to end up in all sorts of trouble internally and externally, that could result in organ failure, transplants and degenrating issues.  Not ideal.

It took me a while to break habits – habits are hard to break!  And by no means was it a nice or happy journey.  But it was rewarding… I slowly had more energy, my reactions to foods decreased, my general skin tone and outter body appearance improved and my focus improved.  So much that I actually got a promotion at work, and it became more interesting to be there rather than just getting through another day till the weekend.  Of course I had all the fears that my friends wouldn’t understand, they would make fun of me and that I would become an outcast from my group.  The ones that mattered understood and rolled with it.  The ones that didn’t matter just fell into the background.  You start to miss a lot of things in life if you spend time relying on substances to create your enjoyment.

So my call out to everyone is simply – stop and think.  Moderation is an amazing thing.  It allows you to satisfy that desire to enjoy the luxuries of our lifestyle, but also allows you to enjoy the entire night with full memory.  Your choices can lead to a more enjoyable evening, more control over situations and be able to enjoy your following day to its full potential.  Its difficult to completely cut out things from our diet and habits, but we can all minimise.  Little bit by little bit, making the right choice more often will really surprise you with the changes you will notice.

Less is more doesn’t only refer to outfits and decorations! Knowledge is power – check out how much exercise you would need to do to work off something you are wanting to spoil yourself with.  You may find a little motivation to make a different choice.  Think how excited your Personal Trainer would be to hear that one!

Olympic Lifting

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The group strong class have spent January being introduced to the art of Olympic lifting. They are now ready to start their strength and power training! Let’s see how much stronger they can get their lifts!

School is Back!

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So it is the beginning of February and School has returned to its regular day to day activity for another year.  What does that mean for everyone else?  A bit of normalicy is restored!!

We have had a number of people asking the best way to get back into shape FAST!  And its simple – routine.  Set yourself a routine and stick to it and discover how easy everything else falls into place.  One of the best ways to stay accountable to your training is with a Trainer one on one.  Personal Training will ensure you acheive your results faster, you get the most out of your aloted training time (because lets face it, we love group sessions because the trainer can be distracted by others for us to have a quick rest period!), and you stay accountable to your sessions.  If you know someone is waiting for you to arrive to get that well needed bout of fitness for the day, then you are less likely to find those little excuses to avoid the session than if you were simply going to a group session or your own afternoon run/cycle.  Indoor activity also eliminates the issue of struggling with the weather!  Even if it is just for the short term, personal training will help you rediscover your routine and enjoyment in exercise – it may not be the exercise itself but the great feeling of finishing it, or the fantastic results on your body after a few weeks/months of training.

Let a Personal Trainer help you stay on your fitness path for 2014, and avoid those little excuses that build up and cause us to realise it has been over a week since we last went for a run along the river!

 

New Year

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Welcome back to all our fantastic Personal Training clients. And to all our new Personal Training clients. The start of the new year at Kenmore has been very exciting for a few reasons. We welcomed our new trainer Nathan to the team. Nathan comes with an exercise science background, and also played international soccer as a youth player. Also the team at Kenmore has taken on the Ipswich Knights Mens Soccer team as their strength & conditioning coach. And also continuing the strength & conditioning training with the Kenmore Bears AFL teams.

Welcome to 2014

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The new year is here and if your looking for a new fitness challenge this year then come join one of our strength and conditioning group sessions. If your looking for more one on one personal training then call today for a FREE consultation.