Thursday, December 18, 2008

Christmas/New Year session times

Sessions will be on every day apart from Thursday 25th December 2008
Friday 26th December 2008 and Thursday 1st January 2009.

Happy Christmas and have a great New Year. See you on the beach!!

John & Nicci 12w Fitness

Wednesday, December 17, 2008

Some of the girls in Nicci's group at 12W

Bella the shitsu maltese looks on!
If Sarah can do the peace sign, she must be able to move up a weight category!!

Wednesday, December 10, 2008

Wednesday December 10, 2008

Walking intervals between 12W and 13W........Liz and Annie smashed the bench mark this morning and it now stands at 1 minute 30 seconds. Welcome to Michele who hails from South Africa via the UK and now Ocean Grove. Michele will be supporting South Africa in the Aussie cricket tour commencing this week. Lois is on the mend with her injured hand and is targeting the trip to the Galapagos Islands next year. Nola has finished her Christmas puddings which could double as weights for bicep curls!! Ali and John have a wedding to go to on the 17th January 2009 and Ali has a dress in mind and an exercise regime that targets the dress!!

Today's quiz question: What is the nickname of the touring Sth African cricket team??

Choose your answer from the 2 choices below:

(a) The Proteas (b) The Pretenders

Monday, December 8, 2008

Group class times

Group classes are currently Monday to Friday at 6.15am. Everyone is welcome. We meet at 6.15am on the dirt road track Eggleston Street Ocean Grove and then head down the beach. It was a nice cool morning today, Monday 8th December with Chris, Annie and Ali doing walking time trials from 12w to 13W. A brisk walk takes approx 1 minute 45 seconds. Test yourself on that section and see what time you do it in. We will be aiming to reduce the time and reduce the interval rests. For those who are into running, the benchmark time between 12W and 13W is 55 seconds and the aim is to slowly reduce the time and slowly reduce the rest time between intervals. Working at a higher intensity both walking and running requires more energy and burns more fat. We then followed up with some boxing which again works us at a higher intensity and helps increase our cardio fitness and aerobic capacity.

There might be a few sore quad muscles after the leg workout today as well!!

Friday, December 5, 2008

the 4 minute shower

It's a curious thing that a timed 4 minute shower can seem like it only takes 2 minutes because the shower is an enjoyment opportunity. As we get fit, the timed 4 minute run becomes an enjoyment and time flies just the like the 4 minute shower. It's about enjoyment and the merging of mental thoughts and physical exertion. Does your 4 minute run seem to take the same time as the 4 minute shower????

arm and upper body stretching in the warm up

John & Maree doing pole lunges on the beach

Ocean Grove Beach Thursday Dec 4, 2008

It was a magic morning at sunrise as we started our class