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 had a fair bit of surgery about 2 years ago and I needed someone to help me get back up to good physical shape. And I have to tell you that Tony de Graaf with Evolve Health was just that person. Not only was he able to guide me to guide me through the types of exercises that were needed to be done but from a close monitoring point of view I found him not only helpful but really empathetic and close to me in support of the targets that I had set myself.
I can guarantee that if you look after Tony de Graaf’s need to help people you will get from him a service that is second to none. He is a great man and his is performing a wonderful service.
Tony Hughes, Guardian Financial Planning
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.
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.
Here is a great article written by Matt O’Neill, Dietician and partner to Evolve Health:
I get asked this all the time… what’s the best exercise for weights loss? Here are my three answers:
1. The best exercise is the one you do regularly
If you just can’t come at pumping iron but you love a run, then aerobic exercise is the best exercise for you.
Every time you move, you are burning calories. As you build your fitness, cardiovascular exercise gets easier so you can move faster and burn even more calories.
2. If you’ve got time for only one exercise session a week, combine weights and cardio
If you manage to do an aerobic exercise session like running just once a week, you’ll get your heart fit and burn calories while you move. However, due to your limited activity routine you’ll miss out on opportunties to strengthen muscles and potentially grow them.
Add a few step-ups, squats, push-ups and lunges to the end of your cardio workout. These targeted exercises will help tone muscles and create a better shape.
3. If you exercise more than once a week, make one or more sessions a resistance training workout
I’ve saved my best answer until last. A combined weekly routine of cardio and weight training is the best for weight loss. The aerobic exercise chews through calories and the resistance workouts build metabolically active muscle.
When you’ve got more muscle you automatically burn more calories every minute of every day. You’ll achieve breakthrough results when you combine both kinds of exercise.
It’s weights and cardio! If you still find it a challenge to start a resistance training routine, engage a Personal Trainer to show you how to do exercises safely and get the most out of the effort you put in.
Thanks Matt, great article. I second everything you have outlined.
