Monday 6th January 2014 6.15am session

Welcome to 2014. There will be a session at the Ocean Grove main beach tomorrow morning to kick start the New Year. It will be an abs session on mats followed by a stretch on mats on the beach. See you there next to the main toilet change rooms at 6.15am!

John 12W Fitness

Christmas Drinks.....Come one come all

LITTLE CREATURES CHRISTMAS 

 

 

12W Fitness Christmas drinks.....Wednesday 18th December meet at 5.30pm at the Terrace Bus Stop for the party bus to take us to Little Creatures Brewery Fyans Street Geelong for wood oven pizza, hand cut fries, pale ale and cider and whatever. The return bus picks us up at 9.30pm to deposit you back home by 10.15pm. Those wanting to stay later can wend their way home! Everyone is welcome. If you have attended a 12W Fitness session over the last 5 years, then you qualify for a seat. If you haven't attended a fitness session with us over the last 5 years then you can still come and stand on the bus.

 

John  12W Fitness

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Spring sessions on the beach

Winter is over. How about joining us for a morning session on the beach? Current sessions are Monday Wednesday and Friday at 6.15am meeting at the main changing rooms/toilet block at the main surf beach. Chris, Loretta, Tracey, Kristen, and Ali have been regulars. Today we welcomed Lucy along having just returned from travelling overseas to London and Croatia. The sunrise is fantastic and you will love it. All fitness levels are catered for. Get on down. John 12W

Fitness Update

Just a little bit of news........Lauren has had baby Max who is a new Hawks fan albeit dressed in a Geelong beanie, Chris is off to the World Masters Games in Italy in July where she will be a catcher in softball, Loretta continues to be exceedingly supple but conversely manages to fall on her dodgy wrist every third week, Ali maintains her fitness by adopting a rigorous training regime, Kristen has worked through the Winter hump by turning a blind eye to the Winter hump, Jared has recommitted to exercise and is our new Foxtel contact, ......my brother Bryan will be visting from the USA in July and will be down for a few boxing sessions and he will diagnose and deal with anybody who has any aches or pains.......he is my overseas resident visiting Doctorate of Physiotherapy import and will be bringing his daughters Robyn and Christina as well, as far as I know Maree is a lady in waiting and our best wishes go to Maree and Tom......Ali and I are just back from Bali, a wonderful trip, warm and inspiring but also a tiny bit humbled by how well off we are in this country......every time I feel like grumbling that it's too hard or too onerous.......I will think about Teggu......he has a wife and newborn child and cooks "pisang".....fried banana in batter to support his family......he would not let me pay for the "pisang" because "Mr John" was a nice person. I bought him mie goreng and nasi goreng and gave it to him in exchange for the "pisang".....a fair exchange is no robbery.......but I know I walked away feeling like great.     

Winter on the Beach

Great to be down the Ocean Grove foreshore this morning for a 2km run with Kristen, Chris, Tracey and Jared. The mornings are sensational so have a think about joining us and doing a run and then some boxing or some upper body or abs. It is every Monday, Wednesday and Friday morning at 6.15am. Ali and I are off to Bali from the 9th June until the 19th June. So why not pencil in the date of Monday 24th June 2013 to kick start your winter exercise regime. Look forward to renewing old acquaintances and meeting the new. Good luck to Maree and Lauren who are in the countdown time period for the arrival of new additions to their households.......households of two will soon be households of "THREE"!!!!!

John 12W Fitness

Beach exercise 12w fitness groups

Don't forget to put the alarm on to join us on Monday 7th January 2013 at 6.15am for our morning group exercise sessions at the Ocean Grove main beach. Sessions will be every Monday, Wednesday and Friday morning at 6.15am and depending on the weather, the stretch will be in the water shallows as a cool down. Hope to see you down there and friends are welcome. Text me on 0488 272 029 if you are coming. Happy New Year!!

Ocean Grove New Year Bootcamp commencing Monday 7th January 2013

Talking to Chris and Loretta and Lauren and Tracey and Ali the past couple of mornings and we have locked in the date of the 7th January 2013 as the start date for a 6 week bootcamp each Monday, Wednesday and Friday at 6.15am at Ocean Grove main beach. We might schedule a couple of sessions over the river for variety as well. The sessions will go like this:

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!