Wednesday, December 12, 2012
Monday concentrates on legs......thighs, butts, and leg strength so you might find yourself doing kettle ball step ups or figure 8 4 kg medicine ball with steps alternating or walking lunges and alternating with reflexes......there will be some running for those who can run and there will be walking for those who can walk!! We will arrive back at the point of origin at the same time so everyone does the same exercises.
Wednesday concentrates on upper body ......push ups on mats, core strength planks, reebok weight poles, 1kg medicine ball looseners and co-ordination exercises, push ups on the railing on the promenade, triceps exercises on the railings, balance and core work....also with some running or some walking!!
Friday concentrates on abs.....abs on mats including at least 30 minutes of abs exercises, followed by stretching and cool down.........there is no running on Friday but there will be co-ordination and reflexes and walking with 1kg medicine balls.
The 6 weeks of exercise is designed for those who are currently exercising but also for those who think a bootcamp is beyond them. You will be able to measure your improvement over the 6 weeks by coming along to each session. You will not be competing against anybody, simply measuring your improvement against your own personal best. 6 weeks of sessions is $240 payable in 2 instalments. If you simply want to come to Friday abs and stretching as a casual it is $15 or you can buy 9 sessions for Friday abs and/or other sessions continuing on over the year for $120. Sessions are transferable to family members so if you can't come, send someone else along to deputise for you! If you know anyone who might be interested pass the word. Look forward to seeing you in 2013!
Wednesday, November 21, 2012
Loretta is on the comeback trail from a calf strain and we are working hard not to re-injure it!! Friday morning 6.15am on the beach will be a session concentrating on abdominals and core strength with work on the mats. It will be followed by a stretching session also on the mats.There will be NO RUNNING on Friday, so if you have been holding off coming because everyone else will be fitter than you or if you are suffering injuries, this is the session for you........some good body work but no impact work. See you on the beach. John 12w
Friday, October 19, 2012
Congratulations to Lauren and Julian on their wedding day. Chris went along for a look and the photos looked great. Lauren and Julian headed off to Vanuatu for their honeymoon. Coming up soon is Karen's wedding in early November. The hens night is done and dusted and it's all systems go. Remember....Monday is legs day.......stairs maybe!! Wednesday is upper body...reebok poles maybe!! and Friday is Abs.......Plank and situps maybe!!!
........and everyday we do some cardio or boxing. Come along and join us. John 12W
Friday, September 14, 2012
John 12w Fitness
Sunday, August 26, 2012
Saturday, August 25, 2012
Sunday, August 5, 2012
Ocean Grove Monday 6.15am Cardio, box and leg exercises
Ocean Grove Wednesday 6.15am Cardio, box and upper body (Reebok weight poles)
Ocean Grove Friday 6.15am Cardio, box and abs on mats with medicine balls
There are a few with injuries at present (restricting running) so the Tuesday 6.15am class at Barwon Heads rotunda for the moment will be a class concentrating on core strength, boxing, co-ordination and reflexes without any running component. There will also be a Thursday 6.15am class at Barwon Heads this week as I am in Dimboola (for the 2nd last time) this Friday. I hope to see you soon.
Social News: Michelle Budd from Luke Legs and The Midnight Specials have been booked to play at this year's Queenscliff Music Festival! Congratulations to Michelle.
Tuesday, July 17, 2012
See you down the beach and pass the word. If you have been sleeping in over winter, make the 30th July a date to get motivated. It's called "pre contemplation".........I might do it.......I may do it.........contemplation is..........I will do it...I will do it..........turning up on the 30th July.............I did do it!!!!
John 12W Fitness
Sunday, May 20, 2012
Sessions at Ocean Grove and Barwon Heads will be on Tuesday, Wednesday and Thursday as follows:
Tuesday at Barwon Heads 6.15am Rotunda opposite pub
Wednesday at Ocean Grove 6.15am at main beach next to change rooms/toilet block
Thursday at Ocean Grove 6.15am at main beach next to change rooms/toilet block.
No sessions on Monday & Friday. Congratulations to all who completed 8 weeks of early morning yoga. It was a great stretching experience and it was fun to watch some keeping quiet for a whole 45 minutes. You know who you are!! John 12w Fitness
Tuesday, May 8, 2012
Monday, April 23, 2012
Wednesday 6.15am is our next yoga session followed by cardio/boxing session Friday 6.15am at Ocean Grove beach. If you have any friends who would like to join yoga, text me on 0488272029 as there may be a couple of spots for 6.15am Wednesday or if you are just starting back with exercise, yoga is a good introduction. There are also sessions at 6.15am Tuesday and Thursday which cater for the exercise beginner. Cheers John 12w Fitness
Sunday, March 25, 2012
Sunday, March 18, 2012
Wednesday, March 14, 2012
Monday, March 12, 2012
Phone: 0488 272 029
Sessions this week will be 6.15am Monday, (Ocean Grove), 6.15am Tuesday (Barwon Heads)
6.15am Wednesday (Ocean Grove), 6.15am Thursday (Barwon Heads).......NO Friday session this week as I will be in Dimboola checking out the Dimboola gym facilities!
Register your interest for the 8 week bootcamp (3 sessions per week) starting Monday 26th March .......see if you have the willpower to commit to a training schedule and stick to it......with help and guidance!!! (A couple of people can only do 2 sessions per week due to work commitments and I will be giving them some workout variations to do at home!
John 12W Fitness
Friday, March 9, 2012
John 12W Fitness
Sunday, March 4, 2012
12W FITNESS AUTUMN BOOTCAMP OCEAN GROVE
12w Fitness will be running an 8 week autumn bootcamp commencing Monday 26th March until Friday 18th May. Sessions will be run each Monday, Wednesday and Friday meeting at 6.15am at Ocean Grove main surf beach. The sessions will be "all abilities" and designed to challenge the individual participants within the group environement with the aim to improve cardio fitness, core/abdominal strength, flexibility, co-ordination and endurance. Trainers will be John O'Halloran with guest trainer Jonathon Gill.
Payment can be made in 2 instalments with the first payment of $144 on commencement and the second payment of $144 at the commencement of week 5. If you cannot attend a session there are 2 alternative sessions each week on Tuesday and Thursday at 6.15am at Barwon Heads. If you are prepared to commit to the 8 week fitness program you will gain the benefit of improved health, fitness and toning. Friends and family are welcome and a student discount is offered ($10 per session). Get a group of friends to co-commit and improve your fitness and health in a welcoming friendly group fitness environment.
John 12W Fitness
mobile: 0412 629 392
Monday, January 30, 2012
Sunday, January 1, 2012
It's time to start up our morning group sessions. It's going to be a warm few days so get out for an early morning exercise class. The first class at 6.15am tomorrow will include some barefoot pole weights and some barefoot boxing in the water. Bring a friend or family member and get moving for 2012.