12W FITNESS

Noosa Holiday

2012-01-30T14:18:00.003+11:00

Just a reminder, I will be away in Noosa Queensland next week. There are still classes this week on Tuesday & Thursday 6.15am in Barwon Heads and Wednesday and Friday 6.15am in Ocean Grove. I am in Noosa from Sunday 5th Feb until Saturday 11th Feb and classes will resume on Monday 13th February at 6.15am at Ocean Grove main beach. Come along and join us. I will be doing some research in Noosa on fitness trends and a variety of classes, so be prepared for my return! Hope to see you soon on the beach or on the river!

John
12w Fitness

Monday 2nd January 6.15am 12W Fitness Ocean Grove Group Fitness class

2012-01-01T09:23:00.010+11:00

SUMMER SESSIONS: 12W FITNESS GROUP EXERCISE at the BEACH!

Happy New Year

and I hope you had a good one!

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.
John
12w Fitness

CHRISTMAS - NEW YEAR SESSION TIMES for 12W FITNESS

2011-12-09T07:20:00.004+11:00

"MERRY CHRISTMAS from 12W FITNESS"

XMAS - NEW YEAR SESSIONS

FRIDAY 23rd DEC - 6.15am (last session for 2011)

*Coffee at the Dunes after class.

HOLIDAY:DEC 24th - JAN 1st

SESSIONS RESUME - JAN 2nd at 6.15am.

Happy Christmas to everyone and thanks for your support during the year!

John

Run Geelong - "Coulda Shoulda Woulda"

2011-11-23T20:07:00.005+11:00

Congratulations to Kristen Jordan and Chris McManus on their efforts in "Run Geelong". Kristen and Chris are part of our Ocean Grove morning group and last Tuesday crossed the bridge and joined the morning Barwon Heads group for a workout.

Kristen and Chris both made me think about the quote of legendary USA basketball coach Pat Riley "Shoulda, woulda and coulda won't get it done ............ If you shoulda and coulda, you woulda done it!" I'm very proud to be working out with these two "shoulda woulda and couldas".

John

12w Fitness

Pre Christmas Morning Training Sessions

2011-11-20T10:39:00.003+11:00

Four weeks to go until Christmas......give or take!!! Come down at 6.15am to our Barwon Heads & Ocean Grove sessions. The next morning session is Tuesday 22nd November 6.15am at Barwon Heads followed by 6.15am Wednesday at Ocean Grove. It will be a good chance to burn off the Christmas party cheer!! (there is no session on Mon 21st Nov).

See you down the beach and bring a friend to enjoy the lovely Spring sunrise and get some huff and puff going. There will be some boxing every session to keep the cardio up, work on flexibility and core strength as well as fine tune the co-ordination.

One day somebody may say to you ...."hey nice core!!!".........do you reckon???

12w Fitness Group Exercise on the Ocean Grove & Barwon Heads beaches.

Barwon Heads morning group sessions Tuesday and Thursday 6.15am

2011-11-08T13:52:00.006+11:00

Great to see 8 early morning risers there this morning for the 12W Fitness Barwon Heads 6.15 am morning group including Merrilyn, Laura, Tracey, Brooke, Loretta, Chris, Michelle and Sarah. It's beautiful exercising early in the morning by the river with the sun rising in the background. Hope to see you there sooner rather than later. Oh, and the mozzies have gone too!!!

Bring a friend down for a bit of early morning huff and puff and boxing too!!

John

12W Fitness

12w Fitness Ocean Grove beach group exercise

2011-10-06T13:32:00.003+11:00

The mornings have been beautiful with daylight saving and seeing the sun come up. Yesterday we did a 1km warm up run and everybody was equal to or under their personal best time for the distance. Last Monday we went for a 3km run through the beach tracks followed by boxing and abs. The Cotton On Run Geelong 6km fun run is on mid November and we will be gradually increasing distances and pace in preparation for the run. It is an achievable distance for beginner fun runners and it's a great buzz to cross the line the first time. Hope to see you there running with the 12W Fitness group exercisers. Here's a picture of Tom O'H practising his boxing technique when playing for the Headers!!

John O'H

12W Fitness

M & D Boxing (Mother & Daughter)

2011-09-21T19:31:00.003+10:00

I am going to start a M & D Boxing session on Thursday morning at 6.15am. The sessions will be for mothers and daughters. working as a pair doing various boxing reps. There will be time for chat, time for no chat and time for some serious huff and puff. It will not matter how fit or how unfit you are...everyone can participate and everyone will be challenged according to their ability and fitness...........and it will be fun!!!! The sessions are designed to improve fitness, co-ordination, reflexes and willpower. Getting out of bed for a 6.15am exercise class requires both dedication and willpower. It's easy to roll over .......... .....Send a message.......... I can do this......I have willpower............... I have choice but today I choose to commit..........sessions will be $15 for mum and $5 for daughters. You don't have to bring a daughter......it can be a special person who comes with you, but you must come as a pair. Now that netball is over and organised sport is in recess, why not test your resolve. If you like the idea tell others, if you don't like the idea, it's okay to roll over.

John 12w Fitness

12w Fitness 8 week bootcamp Ocean Grove beach commences Monday 29th August 2011 at 6.15am

2011-08-28T12:42:00.003+10:00

See you on the beach at 6.15am. The weather is warming up and Spring beckons. It's going to be fun and 3 minutes of step ups will seem like a walk in the park....eventually!!

Ocean Grove Spring Beach Bootcamp 12W Fitness 29th August 2011

2011-08-22T09:04:00.003+10:00

Our 8 week Spring bootcamp commences Monday 29th August at the Ocean Grove main beach at 6.15am. Sessions will be 3 mornings per week being Monday Wednesday and Friday at 6.15am and Saturday 8am as a make-up class.

The cost: payable in 4 week blocks of $144 on Mon 29th August and $144 payable on Monday 26th September. (equates to $12 per session)

We will cater for all fitness levels so that everyone is individually challenged in a group environment. See you on the beach.

John 12w Fitness

12W Fitness Ocean Grove main beach group exercise

2011-07-22T10:02:00.003+10:00

I've added a few new names to the blog email list so you can see yourselves in a couple of photos exercising down the beach. They are sunny shots which help to give us all that positive frame of mind for exercise!! See you down the beach. New sessions start Monday 25th July at Ocean Grove main beach at 6.15am. Sign up for 10 sessions or come on a casual basis.

Monday 25th July new group exercise block of 10 sessions

2011-07-20T17:03:00.005+10:00

The 8 week bootcamp block finishes this coming Friday. Commencing next Monday 25th July I will start a new block of ten sessions which will take us up to Spring for a new bootcamp block of sessions. Feel free to bring along any friends to start fresh and eager next week. We have almost beaten the winter chills. Keep it up!!!

Stretching the calves

2011-07-20T16:56:00.001+10:00

Stretching after the session

Working out on the beach

2011-07-20T16:46:00.002+10:00

Monday morning 1st day of the school holidays

2011-07-04T10:01:00.005+10:00

It was great on the Ocean Grove beach beach this morning at the 6.15am 12w fitness session. Jarad and David and Loretta and myself had a fun session. Lots of boxing, co-ordination, interval runs and medicine ball work.

See you on the beach. It's the best part of the day, or if you can't get to a morning session, remember there are sessions on Tuesday and Thursday at 5.30pm at the Ocean Grove bbq rotunda. If you have visitors over the school holidays, friends or visitors are welcome to join us.

Friday morning 9.30am group exercise

2011-06-24T09:55:00.004+10:00

Just a quick note to let you know that commencing Term 3 of school, I will be running a group exercise class at 9.30am. If you are interested let me know. The more the merrier. I have had interest from about 6 people so far. Look forward to seeing you get out there in winter. The mornings are great for exercise to kick start the day. So each Friday there will be a 6.15am session and a 9.30am session.

Ocean Grove 12W Fitness 8 week winter beach bootcamp

2011-05-15T16:26:00.003+10:00

The 12W Fitness 8 week bootcamp commences Monday 30th May at 6.15am.
24 sessions over 8 weeks, The sessions are 6.15am each Monday, Wednesday and Friday at Ocean Grove main beach. Make-up sessions are 6.15am on Tuesday or Thursday at the Barwon Heads rotunda opposite the pub or 8am Saturday at 12w beach steps.

The cost: $288 payable by 2 instalments....$144 in advance and $144 at week 5.
Join in with a friend and co-commit to go the distance to get over the hump of the "Winter Blues." Early mornings on the beach are the best part of the day watching the sunrise and getting some huff and puff. See you on the beach to get fit, tone up and have some fun.

Easter sessions

2011-04-21T13:17:00.002+10:00

Sessions over Easter will be as follows:

Thursday 21st April 5.30pm bbq rotunda
Good Friday no group sessions. Seascape Health retreat session 11am.
Saturday 23rd April 8am at 12w steps
Sunday no group sessions. Seascape Health Retreat session 10am.
Monday 25th April 6.15am at main beach
Tuesday 26th April 6.15am Barwon Heads rotunda
opposite Barwon Heads pub.
No session Tuesday evening.
Wednesday 27th April 6.15am main beach Ocean Grove

Have a safe and happy Easter. As they said in Hill Street Blues
"Let's be careful out there!"

John
12w Fitness

New Barwon Heads group session 6.15am Tuesday morning

2011-04-11T13:36:00.003+10:00

I have started an early morning group session in Barwon Heads meeting each Tuesday at 6.15am at the rotunda opposite the Barwon Heads pub. Those already training at the Barwon Heads sessions are Claire, Laura, Merrilyn, Ali and Jamilla. Come along any Tuesday morning and all fitness levels are catered for.

New 4 week block of group training commences 6.15am 18th April

2011-04-11T13:27:00.004+10:00

A new 4 week block of sessions commences Monday 18th April 2011, 6.15am at Ocean Grove main beach. (Twelve sessions over 4 weeks. Monday, Wednesday & Friday - $120.00) Get together with a group and motivate each other to train together. Bring a friend along or come alone. Everybody is welcome and all fitness levels are catered for.

Junior Netball Sessions : Balance, Agility, Reflexes and Ball Skills

2011-03-24T16:00:00.002+11:00

12w Fitness recently conducted fitness sessions including balance, agility, reflexes and ball skills for Ocean Grove Football and Netball Club for Under 13, Under 15 and Under 17 netball teams.
12w Fitness co-ordinator John O'Halloran holds a Working With Children accreditation as well as a Netball Australia Foundation Coaching accreditation.

If your netball club would like to give your junior coaches a rest for an evening, 12w Fitness can conduct a fitness training session for your club. Up to 36 players can be catered for in one session at a sessional cost of $60 per session. Call John on 0488 272 029 for further information on group fitness sessions for junior netballers.

Tuesday mornings 6.15am Barwon Heads session

2011-03-21T13:47:00.002+11:00

Commencing Tuesday 22nd March at 6.15am there will be a new class in Barwon Heads meeting in the carpark adjacent to At The Heads Restaurant (next to the kiosk at the entrance ramp). Come along any Tuesday morning and join us.

Ocean Grove morning bootcamp

2011-02-18T11:18:00.003+11:00

Congratulations to Kristen, Lauren, Marisa, Loretta and Annie who completed the promenade run this morning. Everybody finished with improved times. Annie was heard to comment " I finished the run without walking, so I am very happy". Lauren ran a quick time and is gearing up for the Melbourne Run for Kids fun run in Melbourne in April. Loretta pushed through and was right behind Lauren and Marisa stormed home in a personal best time. Kristen completed a personal best in fine style. We followed up with a short sharp boxing session for a good blow out!

My next bootcamp start on Monday 28th February 6.15am at Ocean Grove main beach. I hope to see you there.

Autumn Bootcamp commences Monday 28th February 2011

2011-02-11T14:44:00.002+11:00

My next 12w Fitness bootcamp group exercise group commences on Monday 28th February at 6.15am at the Ocean Grove Main Beach. There will be 20 sessions over a 7 week period. The cost is $12 per session with payment of $120.00 for the first 10 sessions at the commencement and the balance of $120.00 due at the start of week 4. (The current group finishes on the 18th February)

As it gets darker and cooler in the morning, it gets harder to motivate to exercise. The best way to motivate to exercise is to arrange to exercise with a group of friends who you know will be either picking you up to exercise or waiting for you to turn up before heading off. Think about organising with your friends to commit to exercising together for a finite period of time. 7 weeks is long enough to maintain and improve fitness, shed some kilos, tone up and kick start you for the day. All sessions finish by 7am to cater for those who have to get kids off to school and make the perennial school lunches. Sessions will run Monday, Wednesday and Friday at 6.15am with a make up class available at 8am Saturday morning if you miss a session. Beginners are catered for, so tell your friends, "don't be shy!" Early morning Autumn days on the beach are quite magical, so think about making a commitment. I hope to see you down there at Ocean grove main beach for the next 12W Fitness bootcamp.

John
12w Fitness

Bootcamp Sessions 11-20

2011-01-28T13:28:00.002+11:00

See you at 6.15am Monday for the next block of sessions. A couple of people have said to me that they have friends who might be interested, but the friends are a bit daunted and think everybody will be too fit for them. The next 10 sessions will include a mixture of exercise variations including cardio (yes, some running!!! but always back to point of origin so we all end up at the same point), abs, boxing, reflexes, core stability, balance and stretching. If you have a friend who might be interested in joining in, please bring them along for a tryout. The first session for the friend is free, so they have nothing to lose except a kilo or two! The 10 sessions finish on the 18th February, so even if your friend doesn't want to join this group, they can test it out to see if they would like to join the next group starting on the 28th February (the Autumn group).

Cheers John

Beach Bootcamp

2011-01-21T10:31:00.003+11:00

We have finished 8 sessions and the beach has been great at 6.15am! Today was magic and all the froth from the floods has disappeared. The second block of bootcamp starts next week. If you want to join in, come down on Monday, Wednesday or Friday at 6.15am. So far we have had Jared, Annie, Tess, Lauren, Loretta, Marisa, Laurie, Kristen, Linda, Sharron, Nicci and Ali, (plus a few guest visitors).

Tuesday and Thursday night at 5.30pm has seen massive improvement in fitness levels. Those attending this week were Steve, Sarah, Laura, Alice, Linda, Laurie and Olivia. Come on down any Tuesday or Thursday to the BBQ rotunda at 5.30pm. Hope to see you there sometime!!

Saturday morning is always on at 12W at 8am as well.

Cheers John

Bootcamp commences Wednesday 5th January 2011

2011-01-03T15:59:00.002+11:00

See you on the beach at 6.15am on Wednesday 5th January 2011 for the first morning of bootcamp. All those New Year Resolutions can begin!!!

Christmas BBQ Monday 20th December 2010

2010-12-06T09:26:00.001+11:00

Hope to see you all for a bit of "Ho Ho Ho" at the Presidents Avenue BBQ Rotunda at 5.30pm on Monday 20th December. BYO food, drinks and family/partners.

Cheers

John 12W Fitness Social Co-Ordinator!!!!

Christmas New Year times

2010-12-01T13:22:00.003+11:00

The current exercise group finishes on Friday 10th December 2010.
The following week I will still conduct 6.15am classes on Monday, Wednesday and Friday on a pay as you go basis of $12 per session. The final morning session for the year will be Wednesday 22nd December at 6.15am.

I will start a new summer exercise group on Wednesday 5th January at 6.15am. There will be 20 sessions on each Monday, Wednesday & Friday up to and including Friday 18th February. Payment will be in 2 instalments of $120 with the first due on Wednesday 5th January and the second due on Monday 31st January. Let me know if you want to join us and any friends are welcome!!

If anyone wants to borrow the volleyball net or have a hit anytime let me know. It's easy to put up once you are shown.

Geelong Cotton On Fun Run

2010-11-24T13:33:00.002+11:00

Congratulations to everyone who ran in the 6km and 12km Cotton On Geelong fun run on Sunday 21st November 2010.

12w Fitness runners were Steve (12km) John (12km) Cam (12km) Ali (6km) Linda (6km) April (6km) Kristy (6km) Kath (6km) Laura (6km) Sarah (6km)

It was a great day and excellent times were recorded by all.

See you all on the beach at Ocean Grove 12w outdoor bootcamp fitness groups.

John
12w Fitness

Final 6 week group fitness sessions for 2010

2010-10-29T14:18:00.002+11:00

Monday 1st November at 6.15am is the final block of group fitness sessions for 2010. It is a 6 week program consisting of 18 sessions from the 1st November to the 11th December with sessions each Monday, Wednesday and Friday at 6.15am at the Ocean Grove main beach. There is a make-up session at 8am each Saturday. Depending on the tides, there will also be beach volleyball at the 8am Saturday sessions. See you on the beach. Call me or email any queries.

John 12w Fitness
Ph: 0488 272 029

Saturday morning 8am group fitness sessions

2010-10-22T10:39:00.002+11:00

Saturday morning group fitness bootcamp sessions will meet at 8am at the bottom of Eggleston Street Ocean Grove 12W Beach steps. I will also put up the beach volleyball net (if the tide is out and the wind not blowing too hard.) Anyone who wants to come and join in is welcome. Hope to see you down the beach.

John 12W Fitness Ocean Grove

Some Happy News

2010-10-19T12:29:00.003+11:00

Congratulations to Maree and Tom who had a surprise wedding recently and headed off to Hamilton Island on the honeymoon. Jacinta gave me the details but I look forward to hearing them first hand!!

Cotton On Foundation Run Geelong 6km

2010-10-08T13:36:00.002+11:00

The Cotton On Run Geelong 6 km fun run will be on Sunday 21st November 2010 at 8.10am. As from next Wednesday night (13th October) there will be a 6pm running group meeting at the bottom of Eggleston Street (12w beach steps). We will go for a run either on the beach or the foreshore track depending upon the tide, starting together with a warm up and then moving into a jog/run. It is a no cost way of meeting with fellow interested fun runners and building up stamina in preparation for the fun run. Some people like to run on their own but others enjoy the motivation and socialisation of a group run. If you would like to join us, simply turn up at 6pm each Wednesday with your water bottle.............and don't worry, you won't get left behind in the training runs. It is entirely non competitive and as the phrase implies "a fun run". I hope to see you there..............Entry for the fun run on the 21st November is $25 for online entries received by the 5th November, Just google "run geelong cotton on" The run finishes with a lap of Skilled Stadium so it should be a novel experience.
John 12W Fitness

Ocean Grove Bootcamp Group Fitness Update

2010-10-06T11:31:00.004+11:00

Current exercisers at our 6.15am group each Monday, Wed, Fri are Kristen, Kath, Maree, Annie, Tess, Kim, April, Lauren, Laurie, Meagan, Julie, Linda, Paula, and Ali . There are a couple of newcomers due to start soon. If you have a friend who would like to come, the first session is free and if they continue to exercise, I will credit you with a free session as well.

We have started fine tuning our beach volley ball setting and I will set up the beach volleyball court one day soon!! Sessions so far have included beach boxing, medicine ball and weights, abs, reflexes, and co-ordination. The mornings and evenings down the beach are beautiful...check out this pic taken on the weekend.

Group Fitness Bootcamp commences Monday 4th October 2010 at 6.15am

2010-09-29T11:03:00.002+10:00

Just a reminder that the next block of 4 week group fitness/bootcamp commences Monday 4th October 2010 at 6.15am at the Ocean Grove main beach promenade. Don't forget to wind the clock forward one hour on Sunday night!! Everybody is welcome!! I hope to see you there. There will be some beginners starting in the group and we will also have a go at honing our beach volleyball skills at some stage !!!

Cost is $144 for 12 sessions over 4 weeks. ($12 per session) Casual attendance at bootcamp is $15 per session.

Cheers John 12W Fitness

Grand Final Replay Tickets

2010-09-27T14:43:00.003+10:00

Check out these tickets which I found in my desk drawer at home this morning. I had seats and standing room tickets and couldn't use the standing room ones so I kept them as souvenirs!!

High Tide at the main beach at 6.15am at the 12W Fitness Bootcamp last week

2010-09-24T11:47:00.002+10:00

Last week we saw monster tides which smashed into the promenade sea wall and covered the wheelchair ramp. Check it out!!

Daylight saving commences 3rd October 2010

2010-09-23T12:09:00.003+10:00

Once daylight saving starts you will get the chance to see the sunrise at the beach if you join the 6.15am exercise class. It's a magic part of the day. Hope to see you soon.

Bootcamp commencing Monday 4th October!!!!!

2010-09-22T11:29:00.002+10:00

Sorry guys, Bootcamp commences Monday 4th October not the 11th. Typo!!!

Term 4 Group Morning Exercise

2010-09-22T11:07:00.004+10:00

We are now into week 4 of the 5 week bootcamp group exercise sessions. Once school goes back on Monday 11th October I will be running a 4 week bootcamp each Monday, Wednesday & Friday at 6.15am at the main Ocean Grove surf beach. There will also be the Saturday 8am make-up class at 12W Eggleston Street beach steps.

Cost will be:

4 weeks 12 sessions @ $144 (equates to $12 per session) Instalment available of 2 instalments of $72 if required)

Casual session attendance $15

Bring a friend for free for their first session and if they book in to continue exercising, I will credit you with a free session too!

Let me know if you will be joining us. Kath & Kristin are confirmed and the more the merrier. See you on the beach. John 12w Fitness

Ocean Grove 12W Fitness Bootcamp

2010-08-30T10:30:00.002+10:00

It was a lovely morning on the beach today for our first session. A list of those who turned up to meet the day........

Annie, Alice, Tess, James, Linda, Ali, Claire, Kristin, Judy, Kath, Paula, Lauren, Felicity and Loretta. There will be a couple more starters on Wednesday and Friday, so feel free to join us at the Ocean Grove main surf beach each Monday, Wednesday and Friday at 6.15am.

See you on the beach for the first day of Spring!!

John
12W Fitness

Spring Group Fitness Sessions commencing Monday 30th August 2010

2010-08-18T09:53:00.004+10:00

A couple of new registrants for our group exercise session block commencing Monday 30th August 2010. Kristen Payne has booked in and so has Troy Wiseman. Good to see Jared back at the morning sessions as well. Laura Middleton has joined the Tuesday/Thursday 5.30pm sessions at the BBQ rotunda along with Basil, Steve and Sarah.

Now that we have broken the back of winter, I hope to see you down the main beach for the 6.15am sessions. This morning, Linda, Maree and Lauren braved the icy wind and after a good warm up we had a session of abs, reflexes, boxing and predicting the outcome of the election.

Not really, we don't get into that high brow discussion too often. It's much more relaxed than that!!

Amended date for Culcairn Retro Introduction to Fitness Train Trip

2010-07-30T11:55:00.003+10:00

I have changed the date of this weekend to Saturday 28th - Sunday 29th August 2010.
A number of people had timetable clashes on the prior weekends, so hopefully this weekend suits more people. It should be great fun. Hope you can join us.

John
12W Fitness

Spring Beach Group Exercise commences 30th August

2010-07-26T11:11:00.004+10:00

Come out of your winter hibernation and join us for 3 sessions a week at the Ocean Grove main beach each Monday, Wednesday and Friday at 6.15am commencing the 30th August 2010. Sessions will be varied and will include beach boxing, tummy, hips and thighs, weights, agility and reflexes in a fun, social group. The group sessions will be run over a 5 week period and will be designed to improve your fitness. Bring along a friend....the more the merrier!!

Early morning exercise watching the rising sun is a great tonic for the day. Come and see for yourself. The cost is $180 for 15 sessions* and if you miss a session you can come to the 8am Saturday session as a make-up session.

* instalment payment available

Retro Fitness Weekend Sat 14th - Sun 15th August

2010-07-09T14:09:00.003+10:00

Do you often promise yourself and your friends to spend some quality time together and catch up? Do you know somebody who might be thinking about starting exercise but is unsure if they can cope?

12W Fitness is offering you and your friends the opportunity to catch up, get some huff and puff going with an introduction to fitness weekend and go back in time. Here's what's involved:

* The Melbourne/Sydney XPT train (with onboard buffet car) leaves Melbourne Southern Cross Station at 8.30am Saturday and travels for 4 hours to the border town of Culcairn approx 30 minutes north of Albury. Arrive at Culcairn at 12.20pm. Culcairn was the major mid point stop in the early 1900's for Melbourne/Sydney train trips. You have 4 hours of "catch up/relax time". You will stay the night at the historic Culcairn Hotel directly opposite the station. It is a classic old pub with balconies, beer garden and single and twin shares rooms. Firstly, book in at the pub to be followed by an afternoon introduction to fitness session involving reflexes, basic boxing and toning exercises. Spend the afternoon/evening relaxing on a town circuit walk and then onto the pub balcony followed by a meal at the pub bistro. (own cost)

* Sunday morning is a late morning "stairs and stretch" exercise session involving some huff and puff on the railway line stairs across the train tracks with a stretching session on mats followed by brunch at the public BBQ opposite the pub.

* The Culcairn Hotel has front and rear balconies, an upstairs residential lounge with tea/coffee making facilities, clean shared bathrooms with towels supplied, single and twin share rooms, outdoor gazebo/beer garden and outdoor garden area.

* Return train leaves Culcairn station at 2.55pm Sunday with 4 hours "catch up/relax time" to arrive Melbourne Southern Cross station at 6.55pm.

* The cost is $160.00 and includes Return train travel (economy), Saturday night accommodation and introduction to fitness sessions.

* You need to bring overnight bag/backpack and exercise gear. In the spirit of retro weekend "intro to fitness" computers are not allowed and mobile phones are switched off during the train journey. You also need to bring a new edition trash mag/gardening/fashion magazine to share on the journey.

* This is an expression of interest trip at a bonus introductory price and numbers are limited. If you are interested or know of anyone who you would like to invite, please contact John at 12W Fitness Tel: 0488 272 029

Confirmations for July 12 Bootcamp

2010-06-29T14:29:00.002+10:00

So far I have confirmations from Linda, Annie, Lauren and Loretta for the Bootcamp commencing on Monday 12th July.

Confirmations for July 12 Bootcamp

2010-06-29T14:29:00.000+10:00

So far I have confirmations from Linda, Annie, Lauren and Loretta for the Bootcamp commencing on Monday 12th July.

Next Winter Bootcamp Monday 12th July

2010-06-28T10:53:00.002+10:00

The next 12W Bootcamp commences on Monday 12th July at 6.15am. Sessions will be run at 6.15am Monday, 6.15am Thursday with a make up class at 8am Saturday (for anyone who misses a session during the working week). There will be 10 sessions over a 5 week period which will take us up to almost the end of Winter. All are welcome to come, including friends and those who doubt their level of fitness and commitment!!. $120 for the 10 sessions payable in advance. Text me on 0488 272 029 to confirm. So far Annie & Linda are confirmed.

Amended start date for Bootcamp ...now 6.15am Monday 31st May 2010

2010-05-10T16:07:00.002+10:00

I have changed the start date to 6.15am on Monday 31st May 2010 with the make up session at 8am Saturday. Hope to see you there.

John
12W Fitness

Bootcamp commencing 6.15am Monday 31st May 2010

2010-05-03T09:41:00.004+10:00

So far there are 6 people booked for the new bootcamp commencing on Monday 31st May 2010. There are 12 spots available.

The current bootcamp has completed 7 sessions with the next session on Thursday 6th May at 6.15am. The workouts go for about 45 minutes. Today was a clear crisp morning and it was sensational on the beach.

See you soon.

Monday 19th April Bootcamp session 3 workout

2010-04-21T11:05:00.004+10:00

12W Fitness April Bootcamp at the Ocean Grove main beach

2010-04-21T10:55:00.003+10:00

5 week bootcamp commencing Tuesday 1st June

2010-04-16T16:12:00.002+10:00

The next 5 week bootcamp will commence on Tuesday 1st June 2010. Sessions will be conducted at 6.15am on Tuesday and Friday mornings with a make up session available at 8am on Saturday. Numbers are limited to 10 people and I already have some confirmations. If you or any of your friends are interested let me know so I can reserve you a place.

I know it is the first day of winter on the 1st June so I thought we would hit the winter blues head on. Sessions will run rain,hail or shine! Hope to see you then.

John 12W Fitness

Melbourne Run For Kids Fun Run

2010-03-23T15:31:00.002+11:00

Congratulations to all our crew who successfully ran in the Run For Kids Fun Run on the 14th March 2010.

Ali and Linda ran in the 5km run and John, Steve and Sarah ran in the 14km run. The weather was warm and the drink stations were in demand.

Sarah is now training for the Great Ocean Road Half Marathon in May. Steve has been training for triathlons and had a fall from his bike over the weekend when a car went through a give way sign and cleaned him up. I hope to see you back on the beach soon and get well soon Steve. Hopefully Steve's injuries are limited to bruises and scrapes. X-ray results are on the way.

On Monday 12th April at 6.15am I will be commencing a 5 week bootcamp. It is designed to combat the "Winter Mondayitis Blues" as it get cooler in the mornings. It will consist of 10 sessions with 2 sessions each week for 5 weeks. Sessions will be conducted the main surf beach in Ocean Grove at 6.15am each Monday and Thursday and will be at an intensity designed to lift your fitness to the next level. The cost of the 10 sessions is $120 prepaid and you can do a make up session at 8am Saturday morning if you miss a weekly session. Included in the 5 weeks will be a postural analysis by a qualified physiotherapist and advice on any niggling injuries. If you have any friends who you would like to bring, please let them know about the sessions and call me on 0488 272 029 to book in. The group will be limited to 10 people, so get in early if you are interested.

Cheers

John
12W Fitness

Social Running Group

2010-02-03T16:03:00.000+11:00

There have been a few new and old faces back on the beach since the New Year. Rip to River run times were great and the motivation is still there with the Wednesday night running group meeting at 12w at 6.00pm. All levels are welcome. After the run some of us have adjourned to the NectarBar to sample their "Locals Night". Look forward to seeing you on the beach.

Hostel Nursing Home Chair Based Exercise Program

2009-12-29T11:24:00.003+11:00

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

2009-12-29T11:12:00.004+11:00

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.)

Exercise Sessions For Christmas New Year Period

2009-12-22T16:09:00.003+11:00

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

Christmas End of Year BBQ 12W Fitness

2009-12-11T13:08:00.005+11:00

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.

Beginners Running Group Meets Wed night

2009-12-01T11:41:00.003+11:00

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).

12w Running Training Group

2009-11-27T08:46:00.002+11:00

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.

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

2009-11-24T11:38:00.002+11:00

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.

Saturday 28th November 2009 8am class

2009-11-23T17:06:00.002+11:00

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

2009-11-23T08:59:00.003+11:00

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.

Pre Christmas BBQ at Rotunda

2009-11-18T08:49:00.002+11:00

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.

12w Fitness exercise circuit

2009-11-08T08:49:00.004+11:00

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.

Daylight Saving and Exercise Groups

2009-10-17T14:34:00.002+11:00

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??

Get In Shape for Summer

2009-10-06T09:33:00.003+11:00

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.

12W Fitness predictions

2009-09-25T13:27:00.003+10:00

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.

Spring is here

2009-09-08T14:17:00.005+10:00

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.

2009-07-22T15:25:00.003+10:00

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.

Fitness Nutrition Group commencing 6th June 2009

2009-05-18T17:10:00.003+10:00

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.

8 week Fitness & Nutrition Overhaul commencing 16th March

2009-03-14T08:10:00.005+11:00

Advertisement by Voice Ocean Grove

Planting the seed in the mind!

2009-02-05T15:54:00.001+11:00

A 12W TRUISM

2009-02-03T16:26:00.003+11:00

WHEN IS THE BEST TIME TO PLANT A FRUIT TREE?

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

WHEN IS THE BEST TIME TO START EXERCISING?

....................................................TOMORROW!

2009-01-18T11:08:00.002+11:00

ASK NOT WHAT YOUR BODY CAN DO FOR YOU,

ASK WHAT YOU CAN DO FOR YOUR BODY!

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

12W on the evening of Monday 5th Jan 09

2009-01-06T09:02:00.003+11:00

Ali can do the peace sign without her weight bar

Thought about exercising???

2009-01-02T10:56:00.002+11:00

A 12W TRUISM.
"YOUR MOUNT EVEREST MIGHT JUST BE A HILL
BUT THAT'S NO EXCUSE TO STAY AT BASE CAMP"
SEE YOU ON THE BEACH!
JOHN

Pics from the beach exercise classes

2009-01-02T10:39:00.004+11:00

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

2009-01-02T10:22:00.003+11:00

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.

Christmas/New Year session times

2008-12-18T12:08:00.002+11:00

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!!

from
John & Nicci 12w Fitness

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

2008-12-17T16:03:00.005+11:00

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

2008-12-10T10:24:00.003+11:00

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

Group class times

2008-12-08T09:52:00.003+11:00

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!!

the 4 minute shower

2008-12-05T10:09:00.002+11:00

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

2008-12-05T10:02:00.003+11:00

John & Maree doing pole lunges on the beach

2008-12-05T09:47:00.002+11:00

Ocean Grove Beach Thursday Dec 4, 2008

2008-12-05T09:33:00.003+11:00

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

After the grand final Monday 29th Sept 2008

2008-09-29T10:17:00.004+10:00

It was a cool morning on the beach this morning with Annie, Lynette and Kathy heading to 9w stairs. It was Kathy's debut class and first time exposure to the 9w stairs. They are always a challenge!

Lois will be back with the 6.15am class on Wednesday 8th October. We also have a new BOSU balance ball and will be using it to improve on core body strength, balance, abs and lower back strength.

Annie is bringing her interval running times down between the sets of stairs and sets a new benchmark for herself each week. The rest of the week looks like great weather. See you at 12w.

PS Ali's camera has been playing up but is now ok so we will have some candid shots soon!

A different way to exercise

2008-09-24T09:31:00.003+10:00

News at 12w.......Nicci and the girls have good numbers at the 7am class......we've seen Laura & Kate & Angela & Mal & Anthea & Caz & Arnia & Sandy & Sarah ............John's classes have also seen Baz & Phil return from skiing, Annie is up to 5 sets of 9W stairs, Evelyn is back from Cairns with a new grand daughter Caitlin..congrats to Andrea & Luke, Lois and Lynette are regulars at 8am on Monday & Friday mornings, Nola has returned from the Kimberleys with stories to tell, Liz has headed off to climb the Eiffel Tower and cycle the banks of the Danube and Pete and Jarryd are challenging each other with their workouts at 6am 0n Tuesday & Thursday. Pete is heading off to a uni exchange at Waterloo University near Toronto Canada next year. Seems like fitness minded breeds travel minded people! There is a fitness class or time slot for anyone whatever your level of fitness or whatever your fitness aim, so contact us and move out of the pre contemplation stage into the action stage.

Beach Volleyball

2008-09-24T09:09:00.003+10:00

At 12w we have a beach volleyball kit. If you would like to join us for a social game of beach volleyball at 12w after work send us an email. We will set up the beach volleyball net at 12w for a social game on Friday nights after 5pm weather and tide permitting. If you are on our email list we can email you and let you know when we will be setting up. It's free to play, so come and get some exercise and have some fun.

Thought for the day " When we play tennis doubles, someone always keeps the score and the other three players just play. Those three players always ask the other player "what's the score?" and the other player always knows. Are you a player or a scorer?"

When you do personal training or group exercise, you never have to keep the score because someone else always does it for you. It's actually liberating entering into that unknown domain...sometimes scary, but hey..........why not live on the edge for once ...........or twice.......until exercise becomes your daily routine"......................a 12wism!

Nicci takes classes at 12W

2008-09-17T16:27:00.002+10:00

Nicci O'Halloran also takes group exercise classes and personal training at 12W. She holds a Certificate 3 in gym instruction and a Certificate 4 in personal training. After a short stint in Noosa checking out exercise trends and of course sunning herself in the Queensland sun she has returned. Check out the pictures to see the girls in action on Wednesday 17th September. Classes are held every Monday, Wednesday and Friday at 7am for anyone who wants a fun workout.

the girls punch the pads

2008-09-17T16:20:00.005+10:00

Nicci, Sarah, Laura and Kate do their push ups on the beach

2008-09-17T16:14:00.003+10:00

Nicci and Sarah work the arms

2008-09-17T16:09:00.002+10:00

Nicci & Sarah and Laura & Kate at 12W on Wed 17th Sept

2008-09-17T16:03:00.002+10:00

Exercising on the beach

2008-09-14T10:28:00.004+10:00

Last Thursday at 12w, a pod of dolphins cavorted in the waves just 50 metres offshore as we exercised. The beauty of exercise at the beach is the lack of structure. Every day presents a different tide, a hard area of sand, a soft section of sand or clumps of seaweed to hurdle or sidestep. Exercise on the beach is akin to an amateur steeplechase ............minds and arms and legs and torsos testing their agility and decision making and the beauty of it is..................you rate yourself on your own performance and nobody knows how hard or how little you tried except maybe, that pod of dolphins watching from offshore.

It's not the loneliness of the long distance runner...........it's simply the best way to meet the new day.

Spring mornings on the beach

2008-09-14T10:09:00.005+10:00

Pete, John and Liz perfect

their version of the morning three step.

Heading back to 12W after a good workout

2008-09-12T12:01:00.002+10:00