New Bootcamps!

Hey team,

Great news is that we're adding 2 new evening bootcamps at the Bracken Ridge Indoor Sports Centre.They'll be Monday and Wednesday nights 6 15 on the beach volleyball courts :)

We've also changed the session structure a little bit and have themed every session for the week so you know what you're in for!

Here's what they all mean:

Fat Burner Intervals - Short sharp intense rounds of work designed to burn maximum fat in minimum time, this one is for the people who want results yesterday!

Boxing Bootcamp - Speaks for itself, a boxing session sure to get your heart pumping in no time all while having loads of fun.

Buns of Steel Kettlebell Bootcamp - Kettlebells are great for toning the legs and tummy so we've dedicated a whole session to smashing them!

Team Challenges - This is where we get a little competitive, working in teams to help motivate you to get a little extra (and have fun while doing it).

Fun and Games - This is where we pick a different sport and location each week and have some fun (don't worry we still work hard!)

Cardio Blaster - High rep, high action heart pumping session designed to burn max calories and get your Saturday off to a flying start!

Here is the latest schedule of sessions for you to download and print.

I took this video at one of our boxing bootcamps last week, check it out!

If there's a bootcamp time or different type of session you think we should have drop it in a comment below :)

Dedicated to your fitness success,

Jake

Your 2012 Plan For Success!

I'm sure you've heard the saying "If you fail to plan you plan to fail." Well at this time of the year it rings particularly true! You see almost everybody has set a new years resolution to do with their health. The problem is that's about as far as it got. If all of our dreams magically turned into reality we'd all look like Brad and Angelina! Unfortunately to get results entails some kind of action.

"Words can inspire, thoughts can provoke but only action brings you closer to your dreams!" (Brad Sugars)

So without some kind of action plan for success, your news years resolution of looking like Jennifer Aniston is ultimately doomed for failure :(

But fear not fitness friend for I have done all the hard work for you! :) Download this handy little monthly planner here.

It will allow you to plan out your workouts for the month, figure out what obstacles you'll face (and how to overcome them) and make it easy to track your progress. The instructions on how to use are on there once you click through. Oh yeh, there's one more thing. Once you plan out your workouts, you need to ACTUALLY DO THEM! Looking forward to hearing about your great results in four weeks time!

PS: I know what you're thinking.... Yep i'm a mindreader! You're probably thinking something like that's so simple and easy - what good is it going to do! Well it's also easy not to do, which is why most people don't get the results they're after ;) Enjoy!

Dedicated to your fitness success, Jake

Habits Last Forever

Hey team,

Welcome to the new year! If you're anything like most people you've already set some resolutions and we know that well over 50% of them will be to do with your health. I wanted to put this post up before you get too far down the track and like most people inevitably fail in turning your resolutions into realisations.

You see most people make a resolution or set a goal concentrating on what they want to achieve and rely on will power to try and get them there. This is a great tactic.... for the first week or so... The problem comes when your will power runs out and there hasn't yet been enough time to see any results. What happens next? Most people give up! The great thing is overcoming this problem is really simple all it takes is a little planning. Before you throw your hands in the air and say you haven't got time think about this. How much time did you spend planning your last holiday? and how much time do you spend planning the direction your life is going to take?

You see instead of concentrating on the results at the end of the day it's much more effective to figure out what actions you need to take every month, every week and every day to get you there and concentrate on those. Focus on making these actions habits, the benefit of forming these habits means you are now non-reliant on will power. Even if you don't feel like working out one day, you will because it's a habit.

9 times out of 10 the things we need to do to achieve our goals are incredibly easy to do, the catch is they're also incredibly easy not to do. Think about it. If you want to lose weight, how hard is it in the scheme of things to take the stairs instead of the escalators? Pretty easy, but it's also easy to write it off as non important. If you did the stairs on average twice a day for a year and say burnt an extra 10 calories every time you will burn in excess of 7000 extra calories from that simple easy to do task alone. This could be saying no to the morning tea at work each friday or going to the gym 3 times a week - you get the idea...

Small decisions repeated and compounded over time deliver big results! With that in mind check out this video - take 5 minutes and make sure 2012 is better than 2011!

http://youtu.be/6R104r6exao

Let me know what you're planning on doing in 2012 with a comment below!

Dedicated to your fitness success, Jake

Don't Look Like Santa Claus This Christmas

Hey Team, I'm up here in Yeppoon this weekend and i'm running a few of our clients through a planning session tomorrow on making sure they don't end up looking like Santa Clause after Christmas. So I thought I'd let you know what we're doing so you can avoid it too! First things first, I KNOW YOU'RE GOING TO BE BAD! But it's ok :)

So now you can relax, what you need to do is very simple.

1: You need to plan your workouts - these are non negotiable. If you're going to let your hair down you still need to roll your sleeves up.

2: You need to identify the challenges you're going to face (once the ice cream is in your belly it's too late!)

3: You need to come up with some simple strategies to overcome these challnges.

4: You need to keep the end game in mind, have a think about how your 2012 is going to look. How are you going to feel, what are you going to do, how are you going to look?

To make it simple I've produced a little document with all of the above for you to fill out and stick on your fridge :) Here it is!

Of course planning it out is one thing but you've got to actually put some action into place too.

Here's a 5 minute leg blasting workout you can do at home or while you're away on holidays. Just click play and away you go!

http://www.youtube.com/watch?v=2PEPeApc2C4

I hope this helps! Let me know how you're going to attack the christmas period in a comment below ;)

PS: For our bootcampers here is a copy of the schedule of the festive season so you can plan your sessions out.

PPS: MERRY CHRISTMAS!!!!

Dedicated to your fitness success, Jake