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.
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.
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.
So you have a “vision” for your own health and wellness but how are we going to get you there? Keep your vision in mind and set some behavioural goals that will make your vision a reality. These goals should be designed around setting healthy, long term behaviours in your life. Don’t worry about being too ambitious with your goals, just think what healthy habits you need to have in your life.
Examples of some behavioural goals are:
And in the next post I will give you ideas on how to get you hitting all of your goals in 12 weeks.
