Beach Exercise 12W Fitness Ocean Grove

This morning was a stunner at the beach promenade. It was high tide and we did a time trial. Results were Chris 4 min 59 sec, Lauren 5 mins 20 sec, Ali 5 min 23 sec, Tracey 6 min 17 sec, Loretta 6 min 30 sec
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    

2 months to Christmas!

If you have been thinking about a morning exercise session, how about starting fresh next Monday morning on Monday 22nd October at 6.15am at the main beach Ocean Grove. We will be there at Ocean Grove beach on Monday, Wednesday and Friday at 6.15am.

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

Spring sessions for September

In the last week there have been some new faces down at 6.15am training in the morning at Ocean Grove beach and Barwon Heads by the river. Welcome to Will, Sarah, Nikole, Nerida, Danielle who have been training and Kate who is starting next week. We have also seen Lauren, Julian, Chris, Loretta, Ali, Tracey, Tom, Kristen, Karen and Tess on different mornings. Whether you come down on Monday, Wednesday or Friday to Ocean Grove or Tuesday to Barwon Heads, there will be a few like minded exercisers watching the sun come up and enjoying the fantastic Spring weather. Everyone is welcome, so don't be shy. See you on the beach.

John 12w Fitness

HEALTH FITNESS RETREAT TRIP DIMBOOLA

Some great images of the Victoria Hotel Dimboola

vichoteldimboola.com.au

Dimboola Victoria Hotel

I decided to bite the bullet........I am now a registered lawyer and a registered fitness professional. Sometimes, our fitness and our mindset are affected by the issues going on in our life..........I believe exercise makes us feel good but if things are going in our life that stop us feeling good, we don't exercise and we just want to "know where we stand".........lawyers can tell you where we stand......fitness professionals can tell us what we need to do to physically feel better ...........if you know someone who wants to know where they stand and can't feel better because until they know where they stand, they can't feel better....then I will talk to them and then I will exercise with them ......and then maybe....they will know where they stand which will make them exercise for their betterment...........I run country retreat exercise trips to Dimboola in the Wimmera....we exercise at the Dimboola gym.......we stay at the Victoria Hotel in Dimboola.....we catch the Overlander train from Geelong to Dimboola and back....we have a Devonshire tea in the buffet car...we read a book on the way.....we walk the streets of a deserted town and listen to the parakeets in the trees in the morning.........and we come back to our daily routine......and we say.........break me off a piece of that......expressions of interest invited........cost is reasonable....share the concept if you know somebody who would benefit.......John 12W Fitness

Morning Ocean Grove Beach Exercise 6.15am

Just an update on class content.
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.

New Sessions commencing Monday 30th July 6.15am

I'm off to Bali for 10 days and will be back renewed and refreshed for sessions commencing on Monday 30th July at 6.15am at Ocean Grove main beach. Sessions will be conducted each Monday, Wednesday & Friday at 6.15am at Ocean Grove and at 6.15am at Barwon heads on every Tuesday. Barwon Coast Foreshore Committee have introduced a permit requirement for outdoor training as well as a levy of $1.10 per person per session. I am going to absorb the costs of the permit and will cover the levy by making it a cost of $120 for 9 group sessions (rather than $120 for 10 sessions). I hope that makes sense!! No change at all really.............I just have to be allocated a permit effective as from the 1st September 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