Tuesday, December 29, 2009

Hostel Nursing Home Chair Based Exercise Program

We have recently conducted chair based "quiz ball" exercise programs at a number of hostel/nursing homes for the TLC Aged Care Group at the Homestead and The Homestead Lakes in Wallington, the Homewood in Hallam and in the New Year a session will be conducted at Homestead Manor in Noble Park. Sessions include chair based exercise programs for up to 30 residents coupled with reflex, reaction games and era related quiz questions. The exercise programhas been devised and implemented by Tom O'Halloran Physiotherapist in conjuction with Bryan O'Halloran Principal Physiotherapist of Pain Relief and Physical Therapy of Philadelphia USA. Sessions are conducted by John O'Halloran Principal Trainer of 12W Fitness and are conducted at the nursing home/hostel for approximately 40 minutes. Sessions are designed to maximize interaction between residents in a fun environment..... gentle chair based exercise coupled with stretching, reflexes and exercise of the mind!!

New Session Times and Rip to River Run

Over the summer holidays the evening sessions on Tuesday and Thursday will be combined into one class at 6pm. (previously one class at 5.30pm and one class at 6.30pm)

Sunday 3rd January 2010 is the Rip to River Fun Run. The 5km run starts at the Ocean Grove Surf Club at 8.30am and heads towards the Barwon River and then loops back to finish at the surf club. Make sure you arrive well before 8.30am to collect your timing device. The 10km run starts at Point Lonsdale lighthouse at 9am and likewise make sure you arrive early to collect your timing device. Confirmed runners in either the 5km or 10km from the 12w group are John, Ali, Steve, Basil, Jackson and Janine.

Good luck to all our runners. Our final warm up run will be 6pm Wednesday night (30th Dec)meeting at 12W. (PS If it is too hot we will not do the run.)

Tuesday, December 22, 2009

Exercise Sessions For Christmas New Year Period

There will be a 6.15am session on Thursday 24th December. There will be no sessions on Thursday 24th evening or on Friday 25th December (I think they call that a "no brainer" statement).

Sessions will resume as per normal on Saturday 26th December with an 8am group class on the beach. Remember that the Rip to River 5km and 10km fun run is on Sunday 3rd January 2010. You can enter online.

Happy Christmas and have a great New Year. John

Friday, December 11, 2009

Christmas End of Year BBQ 12W Fitness

Thanks to Ali and Mum for making the lovely salads and getting the bbq organised. I spent most of the day in Melbourne doing nursing home exercise classes and arrived back just in time to pack the car to head off to the BBQ. It was nice to see everyone and enjoy the brisk evening barbeque in the rotunda. As for the leftovers.......Max is dining out on cold snags tonight.

See you on the beach.

Remember, we meet at 6pm Wednesday at 12W for our beginners running group. Bring a friend or come alone. All are welcome.

Tuesday, December 1, 2009

Beginners Running Group Meets Wed night

Don't forget that Wednesday night at 6pm we meet at 12w for our group run. So far Meagan, Ali ,Pia and Janine are confirmed starters for this Wednesday. Come along and catch up with friends or bring a friend along. It is a slow paced run building up a fitness base for the Rip To River fun run on Sunday January 3rd 2010! (5km & 10 km).

Friday, November 27, 2009

12w Running Training Group

Well done to everyone who ran on Wednesday night. We ran 6kms and the final tough effort up the bluff hill and down to the Hodgson Street dog beach was fantastic. Well done to Michele who joined us for the first time and completed the run. See you next Wednesday. Remember, everyone and anyone is welcome, so bring a friend if you want.

Tuesday, November 24, 2009

Rip to River training for 5km & 10km walk/run

Don't forget that every Wednesday night at 6pm, we meet at 12w for a training run for the Rip to River "fun run" which takes place on Sunday 3rd January 2010. Come along and join in with us and enjoy a leisurely run. Most runners are beginners, so don't worry about your fitness level or running ability. Come on your own or bring a friend. All are welcome. Just remember to bring a water bottle.

See you there.

Monday, November 23, 2009

Saturday 28th November 2009 8am class

I will be away in Sydney on Saturday so there will not be a class on Saturday 28th November 2009. Have a sleep in!!

Cheers John

RUN Geelong 2009

A happy snap of Basil, John, Sandy Linda, Janine and Ali from the 12w exercise group at the finish of the Run Geelong 2009 fun run.
Congratulations to all our group who participated including Maree, Steve, John, Basil, Sandy, Linda, Janine, Ali and Jackson.
Our next target is the Rip to River on Sunday 3rd January 2010 at 9am. There is a 5k and a 10km walk/run.

Wednesday, November 18, 2009

Pre Christmas BBQ at Rotunda

Hope to see you all at the Ocean Grove main beach BBQ rotunda (off Presidents Ave) at 6pm on Thursday 10th December for a BBQ and drinks (BYO). So that I have sufficient time to prepare our salad, there will be no exercise classes on that night!

Good luck to all our entrants in the Run Geelong 5km and 12km fun run this weekend.(Nov 22) See you there.

Sunday, November 8, 2009

12w Fitness exercise circuit

The Saturday morning fitness circuit time will now be 8am. A number of the 12w Fitness exercise group and friends have also entered the "Run Geelong" 5km on Sunday 22nd November at the Geelong Esplanade Foreshore. The fun run starts at 8.15am and confirmed runners are John, Ali, Bas, Maree, Linda, Steve, Sarah Short, Sarah Remyn and Amy. We had a trial beach run last Wednesday over a 5km distance. There was a headwind on the way over but a lovely tailwind on the return leg.

Saturday, October 17, 2009

Daylight Saving and Exercise Groups

Now that we are back on daylight saving time, all personal training and group sessions will meet at the 12w beach steps rather than the BBQ rotunda.

Group sessions on the beach are a great way to get some exercise and socialise with friends during recovery periods. Bring along a friend for a session at any time. I have plenty of exercise gear to cater for extra numbers.

Personal training sessions are designed for those wanting to specifically target their fitness and health as a priority. PT sessions are also a great gift idea.

A little tip for those with leg injuries..........when taking the stairs.........it's up to heaven and down to hell..........meaning when walking up stairs, your leading foot is your strong leg and when walking down stairs, your leading foot is your weaker leg........that way we maintain a stronger position of balance and stability going up and down stairs............................... you do take the stairs don't you??

Tuesday, October 6, 2009

Get In Shape for Summer

Our new fitness nutrition group commences Tuesday 20th October 2009 for an 8 week period. The group will have the opportunity to attend 4 individual nutrition consultations with Jill Whelan (Nutrition 4 Health) and 4 group nutrition sessions with advice on healthy eating, recipes, and much more. There will also be up to 24 outdoor fitness/exercise sessions during the 8 weeks with varying session times. Group participants will be able to substitute alternative group session times if they are unable to attend designated sessions.

Cost: $400
(payment plan and eftpos available)

From Tuesday 20th October 2009 to Saturday 13th December 2009.

"Shape up, learn "stuff" for you and your family AND FEEL BETTER about yourself before it heats up.

Friday, September 25, 2009

12W Fitness predictions

A survey of our early morning groups indicated that Paul Chapman (Geelong) was predicted to kick the first goal in the AFL grand final. The second prediction was that the likelihood of purchasing a grand final ticket for $5.00 was remote. Our groups have a success rate of 50% in their predictions to date, so based upon the same mathematical occurrence, I am predicting it won't be Chappy who kicks the first goal. I'm going for Ablett as he is a dark horse and likely to get under the radar early.

Tune in to see who ends up eating their words!!

Oh, and by the way, none of our group exercise classes are predictable. Each one is different in some way or another. Variety is the spice of life in exercise motivation.

Tuesday, September 8, 2009

Spring is here

Now that the mornings are getting brighter and the evenings are getting longer, why not get down to 12W for an exercise class. Classes include boxing, stretching, abs on mats, medicine ball, agility ladder, weights, bosu balance, stairs, jogging and all or any of the above. It's called mix and match fitness. We find the exercises that suit you and that you like and modify your exercises for your ability and level of fitness. Come and give it a try.

Oh, and we might ask you an easy quiz question or two, like "Who will win the AFL premiership this year?" and if you answer Collingwood, then you will have a friend or two to back you up in the group classes. The Pies fans seem to infiltrate everywhere.

Wednesday, July 22, 2009

Tuesday & Thursday evening classes at 5.30pm and 6.30pm will meet at the bbq rotunda near the main surf beach until the evenings brighten up. We will then move down to the promenade if the lighting and weather allows!

Keep up the exercising in these winter months. Exercising throughout winter builds great willpower and strength of character.

Monday, May 18, 2009

Fitness Nutrition Group commencing 6th June 2009

Our new fitness and nutrition group will commence on Saturday 6th June 2009 at 10.30am. Jill Whelan will meet the new group and provide an outline of her nutrition sessions and individual consultation for the following 8 week period. This will involve 4 group sessions and 4 individual consultations over the 8 weeks as well as provision of a healthy eating plan and recipes. Exercise sessions will be conducted on Tuesday morning at 6.15am, Thursday evening at 6.30pm and Saturday morning at 9am.

Our last group completed their 8 week program on the 12th May 2009 and there was a huge improvement in fitness and energy levels as well as significant weight loss and body toning. Well done to Maree, Alice, Tracey, Jim and Linda.

Tuesday, February 3, 2009



.................................................... FIVE YEARS AGO



Sunday, January 18, 2009



I HAVE A DREAM......................... YES WE CAN!

Friday, January 2, 2009

Thought about exercising???

  • A 12W TRUISM.
  • JOHN

Pics from the beach exercise classes

Boxing with focus pads, abs and core body work on the mats, agility ladder runs and pole weights on the beach.

Happy New Year. There have been a few new faces as we have had a few visitors training with us over the Christmas New Year period. Between Christmas and New Year it has been cool in the mornings and if the truth be known, the whole day has been cool!! We are now heading into a warmer period of weather so the early mornings on the beach will be beautiful. Group classes are at 6.15am and 7.15am every day from Monday to Friday. Monday, Wednesday & Friday classes at 6.15am are light to medium level of exercise and Tuesday & Thursday at 6.15am are medium level of exercise. Classes at 7.15am are medium to higher intensity level. You are welcome to bring any friends along at any time. I will make sure they are introduced and welcomed, so tell them "don't be shy". All our workouts are aimed to be personally challenging, so the level of intensity varies from person to person depending on our capabilities.

I am thinking about running a Saturday morning class on the beach at 8am. It works like this:

It is called "Trading Table".........basically, I have a garden full of excess rhubarb and onions and poppies. Annie has a garden full of lemons and limes. Michele has a garden but the drought means nothing has grown. Outside my driveway at 12w will be a trestle table. Excess produce is left on the table at 8am and is swapped at the end of the class. There is no monitoring of who swaps what or the value etc. Annie leaves lemons and takes my poppy seeds and basil. Michele has nothing to leave at present but may have made jars of jam next week. Michele takes the onions this week and next week or in two months time or whenever leaves her homemade jam. At the end of the exercise class, you simply take something home or if there is nothing on the table, you take nothing home!! Let me know what you think.