Lavender
Lavender is known for inducing sleep and the deeper you sleep the more energy you burn. Deep sleep allows cell repair and can therefore speed up your metabolic rate.
Suspension Training Course
Suspension training course on 1st November 2014. Earn 3 CEC points with this course that will change the way you train clients.
Client of the Month – Amy Baker
Amy Baker
In January 2014, Amy wanted to step up from boot camps, swimming and running to concentrate on some targeted areas to be able to meet her full potential. Having started to embark on PT sessions with Personal Best, not long after she learned that she would also be expecting her first child. She was over the moon about the pregnancy but unsure where this left her with her training goals. For the last 9 months, her trainer, Shane, has been able to coach her through staying fit (maintaining her cardio vascular fitness), maintaining her strength and working on her goals all the time with the growing baby bump. She has worked within her capacities while still feeling challenged and never scared to give it a go! Amy continues to be active and fit, and ready for the next stage of being a mum. Amy is looking forward to getting back into training once baby arrives to maintain her health and fitness for her future family 🙂
She is so pleased that she continued with her training…especially as Shane kept adapting her training as my body changed and was able to train until being 38 weeks pregnant!
New Strength Records Set
Not everyone tested in the last two weeks, but those that did broke personal records in at least one or in some cases, all three lifts!
Bench Press – Dead Lift – Back Squat
Everyone was pleasantly surprised at their progress and we still have one more training block until the year is over!
We have started our last 12 week challenge and this time, I have the group doing two squat sessions during the week, to really up their leg strength. Let’s see how they go in 3 month’s time!
Chickpea Curry
6 servings
Ingredients
2 finely chopped onions
4 finely chopped cloves of garlic
1/2 – 1 tsp. chilli powder
1 tsp salt
1 tsp tumeric
1 tsp. paprika
1 tbsp ground cumin
1 tbsp ground coriander
1 tsp garam masala
2 x 400g cans of chickpeas
2 x 400g cans tomatoes
Cooking
1. Heat oil briefly and add garlic and onion. Set pan to medium heat and stir till onion and garlic is soft.
2. Add ingredients from chilli to coriander. Stir for 60 seconds.
3. Add chickpeas and tomatoes including liquid from tomato tin.
4. Cover, reduce heat to low and cook for 20 minutes stirring occasionally.
5. Add garam masala.
6. Cover again and cook for 10 minutes.
Muscle Hypertrophy
The strong class has trained very solidly this month. They are all pounding out some good weights and building their technique and lifting confidence. We have been concentrating on limited range of motion exercises to work on their weak points and have also increased the rep volume to stimulate muscle hypertrophy.
If they keep this intensity up for the next two months, we’ll be seeing quite a few new personal bests!
Personal Records Being Smashed!
Strong class is doing their mid year testing this week. We have been pushing some really good weights in the lead up, with many people doing multiple reps of their previous 1 rep max. I’m hoping for some smashing records, so fingers crossed everyone is healthy and ready to lift big!
Youth Training
Pre- adolescent strength training – Yes you can do it!
For many years it was thought that pre-adolescent children were incapable of improving strength through resistance training.
A specific strength & conditioning program can have significant improvements in, speed, power & endurance. And more importantly, injury prevention! Over the past 25 years, several studies have shown the pre-adolescent …children are capable of safely improving muscle strength with appropriate training regimes. No matter what age!
6 months ago at Kenmore PB, we started a Strength & Conditioning program for a youth’s football AFL team. The program consisted of 2 strength sessions & 1 speed & agility session per week. In this program the boy’s ages ranged between 13 & 16. The program begun with the basic fundamentals of strength conditioning, in line with their respective sport – AFL.
In this period there have been significant changes to all the boys’ strength, speed & power. Up to 4kgs of weight gains (lean muscle mass) and 20%-50% improved times in their repeat sprint efforts. With their chin up averages being the biggest improvement.
One project player, (just happens to be my son Billy) required this type of program given his size and endurance base. Since Oct 2013 he has added 4kgs of lean muscle, and with a growth spurt, he also grew 2.5cms. Being only 14 and playing in the U16s, he needed it! And to be a part of an elite training team of his age group (Brisbane Lions Academy) there’s a number of boxes that he needs to tick. So come testing days with the Brisbane Lions Academy, the tests comprises of ,agility, 20m & 40m sprints, vertical leap and a 2km time trial. This is where the S&C program has paid off. Every discipline has shown a significant improvement, with the 2km time trial being the most improved. Just last week he shaved 60 seconds off his previous time.
There’s still more to do!
So – If you have a child athlete, in any type of sport, there is a huge advantage to get him or her started in a strength & conditioning program. The earlier the better!
Putting it All together
WHAT TO DO.
1) Aim for three meals each day.
More meals are unnecessary, and – contrary to popular belief – are
NOT helpful in optimizing metabolism.
2) Eat Protein, Carb (Veggies/Fruit) &
Healthy Fat. Always.
• A good starting point is to aim for a serving of protein the size
of the palm of your hand.
• Add plenty of vegetables, and top it all with a dollop of fat –
whether from avocado, butter, or olive oil.
• DO NOT skimp on fat!
3) Eat slowly, chew well, and eat enough.
Eating slowly enables your body to register fullness! Chew well to
ensure your food is broken down – a good rule-of-thumb is to put
your fork DOWN as you chew. That way you’ll focus on the current
bite – and less on the next one. Be sure you eat ENOUGH –
under-eating is common when you’re first starting out, so be sure
you’re not experiencing excessive hunger between meals.
4) If you need to snack, make it healthy.
Choose hard-boiled eggs, olives, almonds and
easy-to-transport fruits and veggies for snacks. Eventually, you’ll
want to eliminate the need to snack by eating adequate calories
at each meal – but, as you adjust, you may feel the need to snack a
bit. Just make sure your snacks are as high-quality as your meals!
5) Remember – this isn’t difficult.
This is a choice, and you’re fully in control. Any drama or difficulty
you perceive is simply the baggage you’re holding on to – let it go! (LIZ WOLFE)
Lets Get STRONG
The STRONG class (group fitness in the city) are starting their new strength block which focuses on 3 weeks of high intensity build up and one week of de-load. This is in the effort to help them become accustomed to lifting heavy as often as possible. Given proper rest and recovery, the strong group should see some good results from this higher intensity training. We wish them luck!
