Hiatus Over; Spring is Here!

Right! it has been a long time between drinks! We all get a bit slow and lazy over Winter! Plus, with busy work and family commitments other things get put off, including our blogs and our training!

But I'm back with a new Spring Clean commitment to bring you more useful stuff more often!

So today, first Nutrition: time to clean up our diet. Spring starts Wednesday! Most of us are behind the eight ball in our preparation for Summer after hibernating indoors with hot comfort food for three months.

The first thing to do THIS WEEK is simple. Cut out the crap foods we've been eating. Not hard.

That's all: just eliminate all junk food and alcohol for ONE week.

Next week we'll tweak our diet just a little more.

You'll be amazed at how much difference just a simple change can make!

This simple move alone could see you drop 1 whole kilo in a week!!!

Second, Exercise: get out of bed early enough to do some!

If you leave your exercise until lunch or after work we all know what happens! Exercise gets dumped in favor of work, family, sleep, and yes, even drinks with our friends (because we've worked hard all day and need some kind of reward to help make us feel better!)

That's why my BOOTCAMP at 5.45am is the perfect time: you get it all out of the way before any other distractions interfere with the most important aspect of your life: your health.

If you are not keeping yourself fit and healthy you are not only letting yourself down and short changing your life, you also let your family and friends down.

If you are too unfit to run around with your kids, you miss out and they miss out. If you get too sick to work, from a lifetime if inactivity and poor food choices, you leave your family under pressure to fend for themselves and emotionally stressed over concern for a loved one.

Man up, get active, eat well, protect your greatest asset and your greatest gift. YOU!

If you need a kick start or some tough love to get you going, contact me and join a great team at ORIGINAL BOOTCAMP Wanda Beach!

Go to www.BOOTCAMP.com.au for more info or check out our Facebook link in the side bar and become our friend!

If nothing else, get up early and go fir a long walk.

It doesn't matter much what you do, but you must "do"!

Next week I'll tell you what us better and less time consuming than walking!

Now stop reading this and get outdoors! Take action: RIGHT NOW!!!

HOOYAH!!!

http://www.bootcamp.com.au/

http://www.facebook.com/originalbootcamptheshire

http://www.twitter.com/obcwanda

[Posted with iBlogger from my iPhone]

Not too late to train for upcoming major running events!

If you are a little behind on your training for your upcoming races such as the Sutherland to Surf (Sunday 25th July) or the City2Surf (Sunday 8th August), then the following advice from Chief will be just what you need!

This is week 2 of the 10km Running Program developed by Chief - CEO, Founder and Master Trainer of Orginial Bootcamp.

WEEK TWO
Alpha: Tempo

Advanced
• 7kms at a moderate pace

Intermediate
• 5kms at a moderate pace

Bravo: Speed
Work out your goal 1km pace for race day (Race Pace).

Advanced
• 6 x 1km at Race Pace - 10secs (per/km)
• 2 – 3 min recovery between each

Intermediate
• 6 x 1km at Race Pace - 10secs (per/km)
• 2 – 3 min recovery between each

Charlie: Distance
Advanced
• 11kms easy

Intermediate
• 9kms easy

To get in shape for any of these events or just to improve yor running come and join us at the Saturday morning running clinics - register on www.MeetUp.com and join the group Run Like Hell to keep up to date with training dates and times as well as locations.

CHIEF'S BASIC 6-WEEK 10km

We are right in the middle of running season!  And the City 2 Surf is only 6 weeks away!

There's still enough time to get in enough conditioning to make sure you can finish the event and still enjoy the run.

Below is the first week of Chief's Basic 6 Week 10 km prep program.

Have a go at these training sessions.  Then come and join us at Run Like Hell to get in some solid sessions and sound advice on how to improve your running efficiency and reduce your risk of injury! 

Find Run Like Hell on Facebook and on Meet Up!


CHIEF'S BASIC 6 WEEK PREPERATION PLAN : WEEK ONE 10km

Alpha: Tempo

Advanced
• 6kms at a moderate pace

Intermediate
• 4kms at a moderate pace

Bravo: Hills

Advanced
• 8 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Intermediate
• 6 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Charlie: Distance

Advanced
• 10kms easy

Intermediate
• 8kms easy

Make sure you book mark this site or sign up for our regular newsletter to ensure you receive the next parts in the series which include tips for preparation for the half marathon and full marathon!

Running Events This Month!

June Running Events

Sat 12 June -
Run Like Hell - Join the group on Meet UP at http://www.meetup.com/RunLikeHell/

Starting this Saturday morning (12 June) City2Surf training group scheduled for the next 7 weeks, with all profits going to our good friends at Cancer Council NSW.

The sessions are free of charge to those of you who are registering to raise funds for the Cancer Council, and just $5 per session for anyone else who is looking to get in a little extra training ahead of the big event.

Even if you're not up for our City2Surf sessions, join the RUN LIKE HELL™ group so that we can keep you updated on all our upcoming Clinics, Training Camps and other events.

NSW / Sydney Running Events for June!

For a full list of Sydney / NSW Running Events, check out the Cool Running website http://tiny.cc/fwroh

Put your training to the test – get out on the weekend and get active – make it a part of your life – not just something you do in the mornings before work!!

Also This Weekend! :-

Sat-Sun 12-13 Jun

BLACKHEART EVENTS 24HR AND 12HR ADVENTURE RACE

Sat 12 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES ULOOLA FALLS - SENIOR SCRATCH CHAMPIONSHIP RACE

Sun 13 Jun

MACLEAY RIVER MARATHON

 

Sun 13 Jun

NORTHERN STAR BALLINA LIONS FUN-RUN-WALK

 

Sun 13 Jun

SRI CHINMOY SYDNEY SERIES RACE 4 - CENTENNIAL PARK HALF-MARATHON (21.1 KM), 7 KM & 4 KM CROSS-COUNTRY

Sun 13 Jun

MANLY LIFE SAVING CLUB SOFT SAND CLASSIC

Sat 19 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES

Sun 20 Jun

SMC ROAD RACE SERIES (30km, 10km, 5km and 5km walk.)

Sun 20 Jun

BAY TO BAY 12KM FUN RUN

 

Sun 20 Jun

MINI-MOS2km (Primary Inter-School Challenge), 5km (Open & Inter-School Challenge), 10km (Open)  Matt Shirvington (Event Ambassador)

Sat 26 Jun
SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES FERNTREE - SENIOR SCRATCH AND JUNIOR CLUB CHAMPIONSHIP RACE

Sat 26 Jun
ADVENTURE RACING TRAINING DAY – NARRABEEN

Sun 27 Jun
WOODFORD TO GLENBROOK CLASSIC 2010 (25 Km run)

Sun 27 Jun
EQUESTRIAN ENDURO OFF ROAD DUATHLON 27 JUNE 2010

My pick is the MANLY LIFE SAVING CLUB SOFT SAND CLASSIC - I did the Bondi Barefoot 10k a couple of weeks ago and it's great fun, great scenery and good training!
 
Remember to follow us on Facebook http://tiny.cc/6a7qv
Or on our Wanda Beach Blog at http://tiny.cc/k8dgn
 
HOOYAH!

TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Australia's toughest cross country event is on again.

The annual TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Sign up now and join Chief and dozens of Recruits in this fantastic race. It's open to all ages and abilities and is great fun.

Sydney, July 3rd 2010, Appin, NSW

Original Bootcamp Recruits and their friends receive $10 off their entry fee.

Just follow this link to register: http://www.maxadventure.com.au/toughblokechallenge/TBCEDM_0310_Bootcamp.html
 to take advantage of the discount.

The challenge is filling up fast - it's already 80% full and it sold out last year!

Those of you attending, make sure you wear your Original Bootcamp t-shirt!

If you have any questions just give me a call or send me an email. I have posted pics from last years challenge on the Original Bootcamp, Wanda Beach Facebook Page - click the link in the side bar to go there!

Make sure you come along and enjoy the day!

Hooyah!!

Obesity costs Aussies $745.6!!!

Hello Recruits!

Yet another industry report (An IBISWorld industry report ) released today showing that Australians will spend a fortune on diet products but are still getting fatter!

The report also notes that the use of personal trainers and gym memberships has increased, and that low calorie, fat-free food and drinks are increasingly popular.

So why is obesity on the increase?

Possible answers include:  fat free and low cal food and drink are not the solution because they are often an excuse to consume more "Hey!  It's low cal - I can eat more!"

A low cal serving is no excuse to have a little more - it ADDS UP and only equals more calories!

In addition, a lot of low fat foods are actually still high in sugar.  A calorie is a calorie - regardless of whether it's fat or sugar - if you consume too much you will gain weight.  Look for foods that are low fat AND low sugar - there are some that are starting to appear on the market.

What about increasing gym membership and use of personal trainers.  Well here is the 'normal' pattern:  go to gym - get on treadmill or crosstrainer and walk at low intensity for 30 mins - workout done!  Calories burned?  About 300cal if you're lucky.  Or, workout once a week with personal trainer: Calories burned in a session - 330cal if you've worked hard.

Based on average food intake this is just not going to cut it.  The result is that people don't see results, lose faith and enthusiasm and quit trying.  They then try get out of their gym membership only to end up in a fight with management over their contract - usually losing hundreds if not thousands of dollars.

Why are bootcamps more effective? (shameless plug I know, but here's why I run one...): you get value for money - three one hour sessions a week for a fraction of what you'd pay a personal trainer in a gym; no overhead gym membership fees with lock in contracts which includes paying for facilities you don't use, and importantly, RESULTS from good old fashioned hard training.

Bootcamps get you outdoors, force you to deal with gravity when you run, use your body weight as resistance, and because you are training in a group, you are more likely to train at a higher intensity which results in a higher calorie burn - more like 400cal - 600cal total per session (I've tracked that myself on a heart rate monitor - try it some time and see for yourself!)

The other crucial element not mentioned anywhere in regard to both exercise and diet is CONSISTENCY.

Health, fitness and fat loss is simply eating a balanced diet combined with exercise - CONSISTENTLY!  You can't binge and then purge!  That applies to eating and workouts!

Keeping up your training and healthy balanced eating right throughout the year is the solution.

That's why Original Bootcamp at Wanda Beach continues right throughout the year.

Weight gain doesn't take time off over Winter - so neither do we!

See you at training!!  Rain, Hail or Shine!

Hooyah

Start of June Program!

Today was day one of the June program. If you were't there you missed a great session!

Despite all the warnings about cyclonic winds, all we got was a little rain - but as they say - it ain't trainin' if it ain't rainin'!!

Even though the mercury registered 12C it was still pretty warm and those that kept their hoodies on for the session probably didn't need to!

Remember that as the season does get a bit colder and rain seems more likely than not at the moment, to bring along a dry change of clothes and towel! You won't get sick exercising in the rain, but you may if you stay in wet cold clothes!

And don't forget to drink plenty of water - just because you can't tell the difference between a sweaty t-shirt and a rain drenched one doesn't mean you don't need to replace the fluids you lost during exercise!

Remember, weight gain doesn't take a holiday over Winter, and neither do we!

While other groups may take the Winter off, we are there to make sure your health and fitness gets a good work out right throughout the year.

As those who stayed true to bootcamp rules this morning and trained Rain, Hail or Shine will tell you - it's not as bad as you think - just make the effort to get moving - once you're working out it's easy to keep going!!!

All it takes is a bit of hard work to warm up and forget the rain!

See you on Wednesday for another great session! Rain, Hail or Shine!

Hooyah!