Wishing Steve Deane who heads up Nu Studio a big season kite surfing and thanks for the feedback:
“I have been training with Evolve Health on and off for over three years now. Each winter I sign up for their personal circuit training program, which gets me fit for a summer of kitesurfing. Every four weeks we change my routine, so it never gets old. These guys come highly recommended! – Steve Deane, nustudio.com.au“
We will catch you winter 2013 when the Fremantle Doctor rests.
Last year we ran a 12 week program, The Biggest Evolver 2011, and Peter Gibbs came second. Peter did however go through a big transformation losing over 16 kg in 12 weeks.
More info at www.evolvehealth.com.au/petergibbs/
I am 54 yrs young and in great shape. Thanks to Evolve Health and the Wellness Coaching Program that was offered at an affordable price I was able to stay on track in both my exercise routine and food regime. When I run I am known to be a Volkswagon, not a Commodore and definitely not a Ferrarri. I decided that I wanted to be a Commodore so I started to learn how to run. In June I committed to 12 weeks of Evolve Health’s Wellness Coaching and set some major goals for myself. The first was to commit and complete non-stop the 12 km Perth City to Surf. My second goal was to run in the Perth Half Marathon in August, not only to commit and complete the 21.1 km run but to do so non-stop. And my last goal was to fit into a little black dress that didn’t fit me any more.
12 weeks later, all 3 boxes have been ticked.
Through this period of time I also had some relationship issues which could have affected my focus. Having my regular weekly phone check in not only helped keep me on track but also helped me strengthen my mind and keep a positive attitude. I was made to feel great about myself with what I had achieved on a weekly basis.
My new goal is to run and complete a half marathon in each state of Australia and next year the challenge will be “The Peoples Marathon” 42.2 kms.
If you are interested in becoming more focused to achieve personal and business goals and want motivation and direction I have no hesitation in recommending Evolve Health’s Wellness Coaching Program and my mentor Tony de Graaf. Feel free to call me. The proof is in the pudding…well maybe in the salad these days!
Vera Ensor, Owner, Grazie Gift Baskets, 0404 595 295
Our star female trainer Geri has gone back home to Scotland for 7 weeks to get married. Just to let her know that her West Perth Personal Training clients miss her here they are with the message “Enjoy every minute back home since time will go fast and best of luck with the wedding!”. Picking up the shortfall is Devon, our star male trainer.
Our go to physiotherapists are Physiotherapy Solutions headed up by Justin Barich. They are a very competent team of therapists who have a sporting approach to treatment which means that they will get you up, moving and “back on the field” as soon as practically possible. The trainers from the West Perth Personal Training team are here learning about shin splints, muscle cramps, orthotics, minimalist running shoes and the pain threshold.
Here is a 5 minute clip to get you training your deeper core muscles to help with your functional resistance training and endurance performance for disciplines such as running/cycling.
Core training using your body weight
A second session will follow this shortly.
This if for our City to Surf runners or Wednesday Evolve Outdoor crew, click below:
Top 5 pre and post running stretches
Pre and post run stretches will help with injury prevention and performance. When stretching before your run make sure you perform a minimum of 4 – 5 minutes of mobility exercise before stretching such as light to moderate jogging, single leg swings, body weight squats and body weight lunges. Your pre run stretches should be held for 10 – 15 seconds with moderate pressure. After you have finished your run this is the time where you can safely push your stretching harder to increase your joint flexibility and help with post training recovery. Here you can hold your stretches for 30 seconds or more.
We have just received an order of the GRID foam rollers. As per a previous post they are great for releasing leg tension pre and post exercise, we can show you how. Let me know asap if you want one.
Runners of all levels have a good chance of suffering from ITB syndrome at some time in their running career. Early stages of ITB syndrome is often a dull ache generally towards the back of the knee and knee pain felt when walking down stairs. Seeing a physio is your first and best option and most prescriptive physio home exercise programs designed to rehab this condition will recommend the use of a foam roller to release the tension in your ITB.
Just found some photos of our last boxing session of 2011.
