The Edge Fitness Blog.
Are you fueling your muscles correctly?
Not getting the results you were hoping for from your training??
A common mistake when people begin a workout program is cutting out vital nutrition, in particular carbs and protein.
This goes for both weight loss (yes weight loss) goals and muscle gain...
Carbohydrates are found in foods such as breads, cereals, rice, pasta, fruit, veg, lollies, soft drinks & fruit juice. Not all of which would be my first choice in carbs and some prove to be more appropriate at times than others, though that’s a topic we’ll have to cover another time.
Carbs provide the body with a supply of glucose (the bodies preferred energy source), which is sent into the blood stream and distributed around the body to fuel our muscles and brain.
*Did you know? Our brain cells are only capable of using glucose for its metabolism, this is why we get sleepy, irritable or forgetful when blood sugar/ glucose levels are low.
Despite our bodies’ ability to break down protein and fats for energy, carbohydrates remain a key part of a balanced and healthy diet.
Protein is the other macronutrient I wanted to touch on, and is equally vital to maintaining healthy body function.
Protein is found in meats, dairy, poultry, vegetables, nuts breads & more. It is broken down into amino acids and provides the building blocks to create and repair tissue such as muscle, hair, nails and skin. Protein is also necessary for the production of enzymes, antibodies and certain hormones.
How they impact your goals….
When your body doesn't have energy (from carbohydrates) or adequate protein for muscle repair and cell function, it will start eating away muscle for nutrients that it then uses to maintain your everyday functions, this means your body has entered a catabolic state... All that blood, sweat and tears have gone to waste and may cause your muscle mass to stay the same, or decline. Say goodbye to those gains.
Muscle itself uses energy, and the more muscle you have, the higher your metabolism becomes... And of course by losing muscle.... you slow your metabolism and ability to burn fat, which also limits your performance when you work out!! Oh the horror!!
If you’re looking to lose weight, try to avoid losing muscle in the process.
Of course protein and Carbs should be consumed within moderation because a lack in both as mentioned above have detrimental effects to your wellbeing and any unused glucose or energy will be stored by the body as fat until you begin to exercise again, balance is important. Also try and get your daily intakes from nutritional sources, while a powerade can make a great quick fix of sugar/ glucose mid workout, oats or cereal will generally make for a healthier breakfast choice. :)
A week in the life of a Personal Trainer from Shaun Voysey
I've been asked a lot questions over the years about how the life of PT is so here is some basic insight into a regular week for me!
When all my clients are up and running I will usually do between 20-22 one hour sessions a week. Some days are busier than others with Wednesday being my busiest day with 5-6 sessions. To a normal person 20 odd hours of work doesn't seem like much but add in driving time and preparation before sessions and you've got yourself a full on week!
On Early Starts...
Alright the thing about early starts is that when you do them regularly you don't mind them as much as when you were a teenager. I won't lie though, in the heart of winter it can definitely be hard. You'll always see me with a smile on my face though, even at 5am! My earliest session is on a Thursday at 6.15am which isn't too bad but the earliest I've ever had was a 5.15am start and that was a 30min drive from my house so I was up super early. One of the best things about getting up early is the lack of traffic.
Edge Fitness started off as purely a mobile PT and Group Training service and although we've now expanded and have a functioning gym I still do a lot of sessions out on the road. Most weeks I can easily knock up 12+ hours of driving including 4 hours just on a Wednesday. It's a lot of driving and listening to the radio can quickly become repetitive and boring. I'd say I've listened to almost every radio station out there even AM stations. These days I swap between radio, audio books and my own music to get me through driving between sessions.
On My Own Training...
One of the most common questions I get asked is 'when/how do you do your own training?'. Obviously I can't train at the usual 'peak' times when most people workout as I'm running sessions with clients. Therefore I like to train in the middle of the day or, more recently, at 4.30/5am before work. That's right. I actually really enjoy training first thing in the morning. It's not for everyone but it really gets me going for the day. The funny thing is there are people leaving the gym when I get there! In terms of what training I do, I mainly focus on weights at the gym 5 times a week and playing/training for soccer a few times a week for my cardio. I'm not a long distance runner so I very rarely just go for a run. I much prefer playing a sport as it's fun, competitive and distracting.
On What I Eat...
The next most common question would have to be about what my eating is like. I'm a person who likes routine when it comes to food. I eat the same thing 5 days a week which can look pretty boring to some people but that works best for me. Then on the weekends I stick to it as much as possible, but go off it if I'm out at a restaurant for dinner or just in the mood for a treat. My favourite food has to be natural yoghurt with strawberries and blueberries. If you've never tried it before give it a shot. Natural yoghurt can take some getting used to but once you are accustomed to it, the sweetness in the berries really stands out.
Thanks for reading and to let you all know I'll be putting up a video shortly in regards to all the things I've talked about here and more, so you can get a feel for what it's like to be a PT.
Have you set your next Big Challenge?
Personal Trainer Sarah Houston discusses goal setting and her journey to the New York Marathon
Setting goals of any type is a great way to motivate you to work harder and stay focused. This is especially true when it comes to fitness and health as it gives us an extra incentive to push ourselves outside our comfort zone, get out of bed in the early hours, or hit the gym after work rather than collapsing on the couch.
One of the most exciting fitness goals to set is finding that big event that will really make you stretch your limits and achieve something great - perhaps something you’ve never done before, or something you never even dreamed possible! This could be anything from a 5km fun run, to the half marathon at the City to Surf or even a full ironman competition. There are heaps of great challenges around, it is just a matter of picking one that interests you, and that you feel will drive you to be better than you’ve been before. What better time than now to pick your next challenge?
Selecting your Challenge
Picking a big event gives you a something to look forward to and allows you to plan for your success. Last year I decided I would run my second marathon, and in order to get me really motivated to do all those kilometres of training again, I knew it had to be a big one. I chose the NYC marathon in November, and from February onwards I set out to run the best race I possibly could. Choosing a full marathon (42.2kms) was an obvious choice for me, as I love running, I love road races, and I had done one before and so I had a time that I could improve on.
But it doesn’t have to be running. In WA, we are lucky enough to have all sorts of big sporting events and activities available to us, from the Rottnest Swim to triathlong and surf lifesafing, paddle boarding, endurance riding and trail running. There are also many multi-sport events and obstacle races such as Tough Mudder. Find something you love doing and use it to train for something big! Anything is possible when we put our minds to it. A few years ago I would never have believed I could run 42 kilometers. If there is something you’ve always wanted to do or try, why not have a go?
Whatever it is that you choose to participate in, the big race or event has to excite you, inspire you and push you to keep going when the going gets tough. Because it will get tough! I had never been to NYC before, but had always wanted to visit. I love travelling, and this way I had a reason to travel and knew it would be something I would remember for ever. It isn’t every day you get to run through the streets of one of the worlds biggest cities with 52,000 other people and literally millions of people cheering you on from the sidelines. This was a seriously exciting prospect for me, and one that kept me running during the cold and dark winter morning and evening runs as I trained. Whether it is picking a new place to travel to for the big race, or catching up with old friends, an aspect of excitement will always help you through those moments when you feel like giving up. So make it something big that you can’t take your eyes off!
Of course, your goal needs to be attainable and realistic - two very important aspects of the goal setting process. A holiday to New York is not cheap and required that I took time away from work and other commitments to get there. Timing is everything, and if you pick a big event some months in the future, you can really plan and prepare and if travel is needed, you have time to take that all into consideration. Travelling for big events can be fantastic, and in my case not only did I get to run the race of my life, but I got to spend time exploring a new city and treating myself after the race was over. But if you choose to travel, give yourself time and plan ahead. Be organised in booking your accommodation and flights - things can get very expensive the closer you get to a big event! Give yourself at least a few days in the new city or location to adapt to the new surroundings, stretch your legs and get your sleeping patterns in order. I had a month in the USA before my race to train and get aclimatised to ensure all my hard work wasn’t for nothing! This is probably at the extreme end of the scale, but it sure did help me on race day, and in aiding my recovery. Travelling internationally for an event is a huge deal, so make the most of it and give yourself the best chance at achieving your goal as possible.
Also worth considering is joining a group or team who are entering an event together. Training and connecting with others who share similar goals is a fantastic way to stay motivated and support one another to achieve. Participating for a good cause is a great way to start, and using the event as a fundraiser for a charity that you are passionate about will give you inspiration, and you’ll get loads of encouragement from your friends and family. I always choose a charity close to my heart to fundraise for at a big race, and in NYC I joined a group of people all raising money for the Jodi Lee Foundation, an organisation dedicated to increasing the awareness and helping prevent bowel cancer in Australians.
Choose something that excites you, something that will continue to motivate you even in the toughest of times, and get a group of friends together so you can support and encourage each other along the way.
Planning and Preparation
So, you’ve picked your event! Awesome!! Now it is time to sit down and think seriously about what you want to achieve, and how you’re going to achieve it. In other words, figure out a realistic goal for the event (for me it was running a personal best time, so under 3 hours 45 minutes over 42.2 kms), and then nut out a training program that will allow you to make this a reality.
Goal setting can be daunting, but a great way to make sure you get to your end goal, is to break it down into mini goals along the way. For example, I had 8 months to train for a 42 kilometer race, so I set smaller races - 5km, 10km, half marathon - to complete in the lead up to the main event. This makes everything seem a bit less impossible. Each month, set a new target, whether it to be run further, faster or more hills to challenge you. At the end of each small challenge, you are well on your way to the end result and you can feel a sense of achievement at each point.
Planning is also about keeping your mind and body in check. You need to set your training schedule to ensure that you are fit enough to achieve your goals, but you also don’t want to get bored along the way, or you’ll lose all motivation. Make sure you include some fun and different training sessions into your program. Try new things - water sports, team sports and other outdoor activities can be just the cure for a boring training regime and get your mojo back! Cross train to prevent injury and ensure your whole body is strong and ready for the challenge ahead. Set new challenges for your body and mind and make the process enjoyable.
During my month in the USA in the lead up to the NYC Marathon, I visited 4 different states and trained in completely different climates and environments. When I flew into LA, it was 38°C and I decided to run up to the top of Griffiths Observatory the day after I landed, jetlag and all. It may not have been the best idea, but it certainly was a challenge! I had a few more days and a few more runs in that heat. I also ran some hilly terrain in San Francisco before flying to the Rocky Mountains in Colorado for some altitude training. This for me was the ultimate in running, and was an incredible opportunity to enjoy the great outdoors. It renewed my love for the sport and gave me a real buzz just two weeks out from the race. As well as being an awesome physical challenge, time in the Rocky’s also enabled me to get some real peace and quiet and focus on my health and race preparation.
This brings me to my next point. Planning for a big race or event is as much about mental preparation and focus as it is about physical preparation and commitment. Make sure you give yourself the time you need to really focus on the race, set a mental plan for race day and visualise your success. It is proven that visualisation and mental preparedness can be as important as the physical training in preparing for a physical challenge. On the day of the event, there will be many moments where your success will depend on mind over matter, so train your brain to deal with this situation, and it will be a whole lot easier when you are out there in the race!
Of course planning and preparation must consider your physical limits and requirements. Train your body gradually over time, build up strength and speed and endurance. This is crucial in prevention of injury, and will ensure you are building strong foundations for sustainable fitness and health. It is no good training too hard too soon, only to become injured and all your hard work will be for nothing. Slow and steady, look after your body and give it time to recover and become stronger.
Other important factors include nutrition and hydration, while training, in the lead up to the event, and on race day. These considerations are different for every individual and should be assessed over time to find what works best for you and how you should best fuel and hydrate your body. Take notice of how your body responds to different foods, how quickly you become dehydrated, and what forms of nutrients best fuel you during the event. There are so many confusing facts and stories out there, so if you need extra help talk to an expert to set you on the right track. Getting nutrition and hydration can be a hugely influencing factor in running an average race or running an awesome race. So play around and ask for advice where you need it. I tried loads of different types of gels before the marathon, and finally settled on a little known brand that uses less preservatives than most others. Try different things and see what works best for you.
After all the planning and preparation is said and done, stick it out and do everything you can to ensure that on the day of the event, you know there is nothing more you could have done. Time to put it all to the test.
Race Day Hype - Time for Action
And you really do need to trust yourself! You’ve done the work, your training is behind you, now it is time to focus on putting your plan into action. On the day, there is no telling what the conditions will be like, but hopefully if your preparation has been good you will at least be feeling ready to go. Anxiety and nerves are normal, and I once read a great quote that reassured me that when you feel anxious before a big event, you know you are ready for action.
The day before the marathon in New York, the rain would not stop pouring down and the forecast was for 2°C and wild winds. It was a pretty disheartening thought when we knew we had to be up and on a bus to the start line at 5.15am, and wait around in the starting area for 2 or more hours before the race even started! But there was no changing the conditions, only my attitude towards them. It was freezing cold, but I was prepared with extra clothes I could throw away at the start line, and a positive attitude to get me through. The wind was gale force, and a few times along the course I thought I was about to be blown off a bridge or swept away down a tunnel. Mind over matter really has to kick in during times like these, and I had to believe my training would pull me through in the end.
We often get so nervous and lose sight of our plan on the big day, and decide to make last minute changes or decision. DON’T CHANGE ANYTHING!! Stick with your plan - it is a plan that you have specifically made, and you have made it for a reason. The best thing you can do is go with what you know. Your nutrition and hydration plan are all in place - stick with it. Your pace plan is one that you are capable of - stick with it. Don’t try anything new (no new shoes, new gels or new running gear) on race day, it could end badly and ruin all that good work. Stick to what you know, and trust that your plan will work.
Most importantly, on the big day, enjoy, soak it all up and make the most of every moment. This is what you have been training for and you have already succeeded just be making it to the start line. A big event like the NYC Marathon is a heart-stopping experience, and sometimes I wonder if I took a breath the whole 42.2 kilometers! The atmosphere is awesome, the crowds are cheering you on, the scenery is something out of a movie. All your hard work comes down to this moment, so lap it up - and don’t forget to smile. There are even photos of me waving to the spectators as I came out of one of the tunnels at about the 30km mark. I remember the roar of the crowd, it was completely overwhelming and I know I was laughing, perhaps crying as well, and so grateful for all their enthusiasm and energy. Then in the last 2 kms as we ran through Central Park towards the finish line and I pushed my legs further and faster even though there was no energy left in my body, I know I had tears running down my face. It was just brilliant, and I made sure I was soaking up every moment. I will never forget it.
Although the conditions were horrendous that day and my goal was only to beat my personal best of 3 hours 45 minutes, I ran the most perfect race I could have imagined and finished in a time of 3 hours and 33 minutes. I know my training was fairly solid, and the excitement of running through the streets of New York was a factor, but the main thing I put my successful performance down to was positive self talk. I told myself the whole way that I could do it, that I could run an amazing time, that nothing could stop me. My mental preparation worked a treat, and I was able to overcome physical limits I never thought possible. And as soon as I’d finished… I realised I’ll have to run another marathon now, and beat 3 hours 30 minutes!
On the day, you give it your best and you never give up. Trust yourself that you have prepared enough to achieve that goal, and believe that you will succeed. Leave nothing left in the tank, have no regrets, and be able to say when you cross that line that you gave it absolutely everything you had. Mission accomplished.
Success, Recovery and Return to Training
Bask in your glory! Enjoy the feeling of finishing and take it all in. You’ll be hurting, but look around and give yourself the credit you deserve. After the marathon, we were ushered through the finishing area for another 1.5kms before we were allowed to stop. It was almost more painful than the race itself! But along the way we were given our finishers medals and ponchos, and I think I hugged about 5 strangers. I cried and I laughed and I wailed in pain (I could no longer feel my legs). But it was awesome. Everyone around me had achieved something great, and I had just smashed my personal best and could not have been happier.
So enjoy the moment! Make the most of any event festivities going on in the race complex, like photos, music, food, massages or other recovery activities. Everyone is there for the same reason, so feed off the energy and enjoy the ride. This is especially enjoyable if you have family or friends to celebrate with, or a group with whom you trained with and can share your stories of triumph and glory.
Post race is what you’ve been waiting for, so make sure you treat yourself in some way, regardless of your result. Be positive even if you didn’t quite get a PB or your knee didn’t hold up as well as you wanted. Treat yourself, have a nice big feed, a big drink and a looooooooong hot shower. There is no feeling quite like it.
Something we forget to address too often is to make sure we have a recovery plan. This encompasses immediately post race, but also the days and weeks that follow as well. Give your body time to rest and recover, then slowly ease back into some light exercise when you feel ready. Set a plan for this recovery period beforehand, and this will give you something to focus on, and hence avoiding that come-down feeling and losing all that hard work.
As soon as possible after the big day, set a new goal while you feel inspired! It doesn’t have to be something quite as big, but give yourself a reason to keep your training up and use your newfound fitness and motivation to achieve the next thing. Now you know what you are capable of, don’t let it stop there. Anything really is possible; all you need to do is set your mind to it.
Sarah Houston - Edge Fitness Personal Trainer
"I'm not sure why people don't like to do bear crawls."
Meet our personal trainer/exercise physiologist Steph.
We asked Steph what her favourite part of being a PT at Edge was and she said:
"Being able to get people to achieve their goals and passed the point of thinking about how difficult it would be."
Steph admits her favourite number of repetitions is 10 and says her favourite 'worst' exercise is bear crawls. Some of her greatest fitness achievements include completing her first 12km run as well as the multiple netball grand finals she has won.
We asked her what the most interesting fact about her is and she replied, "I'm the only child of my immediate family not born in Queensland. I am the odd one out, I was born in port Macquarie, NSW."
Our team at Edge has said Steph's greatest attribute is her ability to be a team player, which she credits to growing up playing team sports.
So who is your idol/s Steph?
My Parents are my idols. Unfortunately, my father passed away when I was young. I admire his strength that he showed through his illness, and I admire my mum for her strength to continue to support and raise four children.
Steph gets her motivation from Seeing other people achieve their goals.
Steph's Fitness specialty is: "Any clinical conditions, because I am an ex phys, which means I can adjust exercises outside of general practice to work with injuries you may have. "
Steph works both one on one with PT clients as well as some fun fitness sessions.
Foam Rolling – What is it and how can it benefit me?
I don’t know about anyone else, but the feeling of not being able to walk after a training session is probably one of the best and worst feelings. On one hand, you know you have been pushed hard enough to gain some benefits from your trainer and the session, and on the other hand, you can’t walk properly without being submitted to the Ministry of Silly Walks.
The best way to combat the muscle pain you can get for days after a hard session is through recovery techniques and rest. Everyone would love to be able to get a massage every day regardless of whether you had a session or not but there may be a far cheaper and easier alternative: Foam Rolling.
Foam rolling is the most preferred version of self-myofascial release that can benefit anyone through recovery, injury prevention as well as, in turn, improving performance and the benefits you gain from any training. Pretty much, you are giving yourself a really good massage at any time you can, on whatever spot of muscle is causing you grief at any given time.
As good as foam rolling can be, there are also some dangers if the proper technique is not used or you are just rolling too much. Foam rolling, like massage, in fact results in fibrous tissue to be broken down and in turn increasing blood flow to the area. This means, roll too much or too hard on a particular spot you are causing more tissue to be broken down which could result in injury and more pain than needed.
Foam rolling can help you target many areas from your calves, hamstrings, quadriceps, ITB and chest stretching. Why not try out any foam rolling techniques after your next training session and find out the benefits for yourself!
Here's a photo guide on how to use a foam roller:
(the caption is below the photo)
Calves - Place foam roller under one calf, adjust the other calf on top and utilise your body weight to apply pressure. Roll back and forth until you find an area of tightness, continue rolling for 10 rolls and alternate calf.
ITB - Position foam roller between knee and hip. Use the opposite leg to adjust the pressure. Roll back and forth until you find an area of tightness, and swap legs.
Quad - Position your body to resemble a hip flexor stretch, placing the foam roller just above the knee cap. Roll back and forth until you find an area of tightness, and swap legs.
Shins - Position yourself on hands and knees with foam roller just below the knee cap. Ensure the foam roller is on the muscle and not the bone. Roll back and forth until you find an area of tightness.
Chest - Using a long roller, lie on your back ensuring your head and neck are supported by the foam roller underneath you. Position arms in an open T position, enjoy the stretch.
Benefits of Exercise on Mental Health.
We know the many benefits regular exercise has on our physical capabilities, but did you know that there are many mental health benefits to your regular exercise routine as well?
Regular exercise boosts the happy chemicals in your brain. When you exercise, your brain releases chemicals such as dopamine and seratonin. These are your body’s reward chemicals. This chemical release helps to boost your self esteem and aids in increasing your concentration levels.
Regular exercise can also help to reduce stress levels. If you have had a stressful day in the office the best cure is to go for a walk or workout. Exercising releases the chemical norepinephrine which is your body’s chemical that responds to stress levels.
Regular exercise outdoors provides you with a great source of vitamin D, the vitamin which helps to fight multiple diseases.
Regular exercise also helps increase your productivity throughout the day due to the increase in energy levels.
It helps to sharpen your memory. Regular exercise helps to sharpen your memory and boosts your ability to learn new things.
To get the best benefits of exercise, it is important to make your workouts a part of your weekly routine. Studies also show exercising with friends or a group can increase the ‘happy feeling’ you experience with working out.
It is also important to enjoy the exercise you do. Keeping exercise fun also helps to keep it a regular activity in your week.
**Seratonin - Adequate amounts of seratonin are necessary for a stable mood balance and regulates carbohydrate cravings, sleep cycle, and pain control.
**Dopamine - Is the chemical responsible for our drive or desire otherwise known as our motivation. Dopamine is the feel good reward chemical, released when exercising.
**Norepinephrine - It is important to keep this chemical level regulated as low levels are responsible for the anxiety feeling, or feeling low on energy, and decreased focus.
Time is a limit we put on ourselves as we grow older and increase our responsibilities. We often find ourselves saying, ' a few extra hours in the week would help, or there isn't enough time in the day.'
This doesn't just apply to our workout regime, it also applies to socialising and enjoying down time with friends. So why not combine the two.
Fitness dates are an enjoyable way to spend outdoor time with your friends. You will spend the majority of the time laughing your way through your activity.
Knowing that you have scheduled a time to work out with a friend is a great source of motivation.
Remember to keep it interesting, one week you might decide to go for a walk around the river, or challenge yourself with Jacobs ladder, the next you might decide to do a group exercise in a park.
Write it in your diary, and keep the same time slot free each week. That way both you and your fitness friend are helping each other generate a healthy lifestyle. You can look at alternating whose house to meet at, or car pulling.
Plus you are more likely to stick to a exercise routine if your friend is holding you accountable for a social catch up.
If you make your workout enjoyable you'll be more likely to repeat it the following week.
Or if you are a group of friends working out together, sign yourself up to a fitness challenge, like the HBF Run for a Reason, that you can train for and complete together. Healthy competition means that you will push each other so you both/all reach your potential.
Make sure your group fitness friends enjoy both the exercise as well as socialising outside of the group. Some groups catch up on a Saturday night, or go for coffee, and there is always the holiday to Bali together.
We believe great friendships are formed in our groups, and we offer the option of creating your own group if you have friends in mind.
Accomplishing a goal by yourself is great, but when you can share the experience, it makes it all the more worthwhile.
Winter is approaching, how will we keep motivated?
I love winter!
It may be because I'm a winter baby, but mostly I love the feeling of the crisp air on a winter morning.
Some believe the crisp air is enough to deter from a workout, however the good news is here, winter is not the end of the world, and health, fitness and fun does not stop for half of the year after the summer afternoons fade into cooler evenings.
We've come up with 5 edgy tactics that will get you through the colder months.
The key to beating the ‘winter blues’ is be prepared. Plan what it is you want to achieve, share it with your friends, be accountable for your results, and enjoy the endorphins your workout has to offer.
1.Goal setting: The age old trick of goal setting is crucial throughout the winter period because it gives you a reason to workout.
Know what you want to achieve and make it a measurable goal, when would you like to achieve it by, or how many reps would you like to achieve, what distance. Hold yourself accountable to achieving what you have set out. If you need an event, winter is the perfect time to train for ‘The Chevron City to Surf for Activ’.
Try to set yourself an EDGE goal and leave it on your desk for an extra kickc of motivation:
E - Enthusiasm - Be enthusiastic about your goal and make it genuine. It will motivate you if you are excited to achieve it. Tell people what you want to achieve and show them you are proud to be working towards it.
D - Determination - Be determined to achieve your goal. From day one, be passionate. Surround yourself with motivational post it notes, or reminders on your phone about your goal. Tell yourself you can and you will achieve it.
G - Gratitude - Show yourself some gratitude throughout the week, be proud that you woke up to complete that workout, or caught up with a friend for a quick lunch break workout session. Showing yourself pride and happiness that you completed something on your list of goals will reinforce the actions that you are taking.
E - Evaluate - throughout the winter period it’s a good idea to have milestones. When you see that you are a step closer to your goal, reward yourself with positive incentives. For some it’s investing in new runners, and for others, treat yourself to that leisurely walk around the lake.
2. If you have a routine, stick to it, if you don’t, take the time to plan one.
Routine is key in the colder months. If you already have a exercise routine, then stick to it. Nothing changes other than a few degrees on the thermometer.
If you don't have a routine, then create one. Pick a day and write out your weekly schedule. Microsoft Excel or Apple Pages have a great calendar program that will help you fill in the gaps. Look for times that you can put your exercise regime in during the week and be consistent in the coming months. Tick it off of your calendar once you have completed it.
Keep it in sight, if its on your phone, on your work desk, on the fridge, or even next to your bedside table, ensure that it is accessable at all times. Having a designated time slot for your workout means that you can't use the excuse ‘I have no time’, and it will ensure you wont 'accidently ' double book yourself.
3. Exercise with friends
You guessed it, your friends are probably thinking the same thing as you during the winter period.
Encourage them to write out their schedule, match up a time once a week, and do your group exercise class together. You can feed off of each others motivation, or if nothing else, feel responsible for catching up with them during the week.
What works best about this golden rule is that if you exercise in an environment where you are enjoying yourself, you will want to do it again and again.
4. Post on social media
Telling people about your goals is one thing, but we are in the 21st century, so lets use it to our advantage. When you exercise, be proud to tell people that you are doing just that. Check in at Edge Fitness when you walk in our doors for a work out, or tag yourself and your friend in a post about your session with our PT’s.
Its also a great tool for those early mornings if your finding it hard to jump up out of bed, tag into the gym before you get there, you will feel responsible to go. That way when people ask you how the gym was, you can reply with a genuine, positive and inspiring answer.
5. Pack your work out gear the night before.
This one is my favourite tip. Keep your gym bag in your car on the passenger seat. If your heading to a workout session in the afternoon, you don't have to think twice about it when you pull yourself from your cosy bed in the morning. It also triggers your memory when you get into the car on your way to work and when you are driving after work.
Keep your clothes bright and make a statement with them. The best thing about winter fitness fashion is layers. When its cold, layer up and once you have done your warm up just take a layer off. I can guarantee once you have worked out you will feel like its summer all over again.
The key to a year long health and fitness program is consistency. Why not make winter 2015 your best winter workout yet!
By Jesica - Edge Fitness Personal Trainer
Edge Fitness Celebrates 10 Years
A big thankyou to everyone who came along to celebrate 10 Years of Edge Fitness on Friday night at Crown Perth.
We thoroughly enjoyed the night and thankyou for being a part of making the night so great.
So who is excited to start the next 10 years this week?
Your Edge Fitness Trainers
No more excuses to getting fit and healthy with our brand new Small Group PT sessions in the gym.
These sessions are designed for the cheer parents but are available to everyone.
**Don't always know what to do while your child is training... not enough time to get to the shops or run home and come... back? Then why not stay and use the gym?**
We are putting on a range of sessions each week for you to do while your kids are at cheer training! The package is $40 per week and you get 2x45min PT sessions in a group of up to 4 people, From our fantastic trainers! You also get a homework plan that you can use at home or in the gym at anytime, as well as help with your nutrition plans.
There will be heaps of classes running each week so just let me know if you are interested and we can make sure there are classes to suit the times you are in.
At this stage we have 2 spaces left for the 4pm on Tuesday with Liam and can also run a 5pm on Tuesday. Steph has 3 spaces left at 4pm and 5pm on Thursday as well. These are just the first few groups but we are lining up more each day!!
If those times don't suit, please let us know as we are wanting to set up more sessions.
Contact email@example.com to find out more information.
Edge Fitness appears in the Fremantle Gazette
Ryan Kukura from Edge Fitness was interviewed by the local community paper for an article on the benifits of body weight training.
You can view the original article here
27-10 - 2014
2014 Ride to Conquer Cancer
While most of us were rugged up and snuggled in on a Saturday morning, Edge Fitness Client, Arlene, was up and hitting the gym hard in training for the 2014 Ride to Conquer Cancer!
The ride took place on the 18th and 19th of October and drew 1,311 riders who cycled 218kms over the two day period.
Australia's largest cycling fundraising event which raised $5.2 MILLION DOLLARS this year to support ground breaking cancer research at the Harry Perkins Institute of Medical Research.
Arlene and her husband Jeff said that they had a great experience with many amazing stories to report, despite the stormy ride back on the Sunday.
Congratulations for completing the ride and we look forward to many more achievements to come from this Edge training duo
4 - 4 - 2014
May 25th come join us in this fun morning run/walk!! SEE YOU THERE :)
Hi everyone! So I thought I’d write up a little bit about how my ‘Jump for the Cure’ experience was.
Before I start I want to thank everyone that contributed in any way, shape or form. It was for a fantastic cause and was greatly appreciated.
The Skydive was in Busselton on Saturday Morning. I had driven down to Dunsborough on the Friday afternoon and stayed at a friends place so I didn’t have to get up too early on the morning of the jump. En route to Busselton I was surprisingly calm, in fact I had been calm leading up to the whole experience.
Upon arrival on the outskirts of Busselton airport I met my tandem partner Kevin. Kevin was a sky diver with experience of over 20 years so I was happy I was paired with them. After a brief safety instruction we were put into a harness and quickly put onto the plane.
The plane ride was probably the scariest part of the whole experience. It was a rickety little Cessna with no seats so we all had to sit on the floor of the plane. It was quite a bumpy ride and the whole time I just looked out of the window watching as we slowly rose up to 14000ft. I spoke to Kevin a fair bit during the plane ride and he was telling me that I would find that I probably wouldn’t be as scared as I thought during the jump.
As we approached the 14000ft mark I was strapped to Kevin’s Harness. I was so snugly tied into my harness that I felt quite safe even though I was about to Jump out of a plane. All of the sudden the door on the side of the plane opened. Two people before me quickly shuffled to the edge and disappeared out of the plane. Before I knew it I was sitting on the edge of the plane with Kevin and I barely heard him counting down from 3 before he pushed us out of the plane.
The first 6 seconds of the fall I was accelerating and so had that horrible dropping feeling in my stomach but once I reached top speed that feeling disappeared and was replaced with a rush of adrenaline. The air was freezing cold and I was travelling very fast, over 200kph. I don’t remember much of the fall but I don’t remember struggling to breathe, on a few occasions I tried to tilt my head to the side to grab a breath. Before I knew it the parachute was pulled and I was hovering over Busselton beach. It was dead quiet, not a single sound. It was remarkably calming and peaceful. Kevin let me control the parachute as we did spins and spirals and slowly made our way down to the beach. We landed standing up and Kevin and I thanked each other for the Jump.
It was an amazing experience which I cannot recommend enough. Even if you are afraid of heights you are so high up that height doesn’t even play a factor.
I have the video of my jump up on the Facebook webpage. Luckily there is music playing over my incessant screaming and swearing whilst I am falling J I encourage you to watch it!
Acute low back pain (LBP) affects most people throughout their life time. It is estimated that the total cost of LBP in Australia in 2001 was 9.17 billion dollars and is second only to the common cold as a reason for seeking medical care. So what can you do to minimise your risk of suffering LBP or to reduce the severity and re-occurrence rate of LBP episodes?
There are lots of different types of back specific rehabilitative exercises that you can perform. Each specialist/guru will have their own take on exercises, how to order and progress them, and what is important to focus on and what isn’t. Do not worry, general exercise is usually sufficient and has great evidence to back it up. Just keep doing the exercise that your P.T. is giving you & focus on correct technique!
However, if you have a history of LBP it may be helpful to perform some specific back strengthening and stabilisation exercises. Below are three basic exercises for spinal stability. They are some fundamental movements to get you going. If you would like further instructions about how to perform or progress these exercises feel free to email myself (firstname.lastname@example.org) or book in for a P.T.
It is important that technique and firing patterns are focused on if you are to get the most benefit out of performing these programs. With the bird dog and supine bridge, you want to make sure your glutes (backside) is being squeezed before initiating movement and is the main mover for the exercise. With the TrA movements, ensure your spine remains in the same nutral position throughout the exercises and do not progress too rapidly. Again if you have any hesitations ask your P.T. before starting the exercise!
One final note; these should not replace your full-body weight and cardio training, but rather supplement it.
One of the biggest causes of LBP is inactivity and often the main culprit is sitting at a desk all day. There are a few basic things you can do to help prevent this.
- Workplace ergonomics: Larger workplaces will usually have someone dedicated to helping setup your work area to be ergonomic for you. It is a topic I will likely discuss in future posts, but if you have any questions feel free to contact myself (details below).
Sitting position, but not like you know it: Everyone knows the ideal sitting position & it will almost certainly be demonstrated if you have had your workspace setup for you. The ideal sitting position is a great position if you are sitting down short term and it is the position you should spend a lot of your day. However, holding any position (sitting/standing/laying) for an extended period of time will cause certain muscles to turn-off and others to become tight. Therefore, vary your sitting position regularly. Sit properly, do some supported slouching (did I just advocate slouching?), put your feet on the desk (your employer is going to love this), I don’t care…Just keep changing positions!
Get-up and Move: At least every 45min get up and move! This can be going for a short walk to the coffee machine, the water fountain or toilet. Whilst you’re up perform some stretches.
Stretching: I advocate performing a Bruggers exercise/stretch every 45min as well.
What should you do in an acute episode?
If you suffer an acute episode of LBP there are numerous treatment options. These include chiropractic, physiotherapy, acupuncture, massage, medical interventions and the list continues. However, there are a few basic rules you should follow:
Stay active: Do not stop moving! With LBP, pain does not always equal damage (see the list below or seek advice if you are concerned). Keeping movement is important at helping prevent the stabilising muscles of the spine from “turning-off” and helps prevent 'fear avoidance behavious'. Try to keep doing what you would normally do day to day. That means avoiding bed rest as much as tolerable!
Perform Transverse Abdominal Activation exercises: Although research has shown that performing these exercises does not reduce the pain severity or duration of the current episode, it has been shown in younger, first time back pain sufferers to reduce the reoccurrence rate and severity of future episodes. This is due preventing fatty infiltration of key stabilisation muscles. You will need to seek advice how to perform TrA activation correctly to do this.
Manual manipulation: This can be performed by a chiropractor or specialised manipulative physiotherapist. For the right subgroup of patients (generally, those without pathology or instability) manual manipulation will have a 90-95% success rate within 2 weeks! That is opposed to ~40% with other therapies by 6 months. The key for this to be so highly successful is to be seen within the first couple of weeks of the episode starting.
Stay positive: around 90% of LBP is not caused by any specifically significant identifiable pathology and you will get better. Focus in this time on correcting biomechanical issues that may have contributed to causing the pain, rather than seeking a lable for the condition. This has been shown to have a much higher success rate.
I will only briefly discus this as it starts getting into an area of care that is better approached face-to-face. Again follow the basics above; however, there are a few cautions.
Centralisation vs Peripheralisation: The important determinant for success of exercise with disc herniation is the location of the pain; not necessarily the pain intensity. For example, if the pain is in your ankle and you bend forward and the pain is now in your toes this is peripheralisation; you will want to avoid movements that cause peripheralisation. Centralisation is the opposite; for example, extending backwards the pain goes from you ankle to your knee. This is a good sign and you should perform movements that cause this.
- McKenzies Extension Exercises: These exercises have good evidence behind them for treatment of disc herniation both symptomatically and long term outcome. Only perform the exercises that centralise your pain.
Cautions: In ~10% of cases LBP is caused by an identifiable pathology and care needs to be modified. These causes can include disc herniation, fracture, infection etc. If you are concerned that you may have some form of pathology see your local chiropractor, physiotherapist or medical doctor. In general it is a good idea to get looked at if you have had significant trauma (e.g. fall over 1m/car crash), been unwell, or have pain that goes below the knee.
Medical Emergency: If you experience sudden bowel or bladder incontinence or retention, loss of sensation in the “saddle region” (over genitals, anus and inner thighs) or sexual dysfunction in association with severe LBP or sciatica go immediately to Emergency.
If you have further questions about treating or preventing LBP or any other musculoskeletal condition feel free to contact myself (email@example.com). I am also avaliable for treatment at Murdoch University Chiropractic Clinic.
The 6 Inch Trail - a recount of my experience.
Ok for anyone who dosn't know, the 6inch trail marathon is an event run from North Dandalup to Dwellington each year. It is a little bit over 47km long, has lots of hills, you are running through the bush, on lots of peagravel and being in December it is quite likely to be hot - which it was.
Unfortunatley with all the work getting the gym up and running my training time had been limited - so no running on trails let alone anything more than 10k. Even still I had the attitude I would just go out, jog the course and see what happened. The goal was to have fun and enjoy it. Enjoy was definately not a work I was thinking about the whole time through the race.
Leading upto the race I elected to camp up in Dwellingup, this saved the early drive as I had to be up for