Fitnance Trainee - Mathew Garland

Mathew Garland

DOB: 13/4/92

What school I currently attend: Brisbane State High School

Subjects I’m currently studying are
Maths, English, HPE, Construction, and Art and Rugby studies.

Favourite Sport: Rugby Union and Touch football

Favourite food: Subway foot long, Chicken curry.

Nickname: Matty G

Favourite sporting team: Queensland Reds and South Sydney Rabbitohs.

What would like to do after school: Become a professional Rugby player and personal trainer.

Sporting Achievements:

· Under 15s Metropolitan east rugby team
· Under 15s Queensland rugby team
· 2007 National talent squad
· 2008 National talent squad
· Under 16s Queensland 1 rugby team
· Reds Scholarship 2008 and 2009

"He very kindly took me into his confidence providing a fascinating insight into the physical development of the entire squad in terms of strength, power and fitness. In terms of rugby union, Steve was the worldwide leader in his area of specialisation. His vast experience in professional sport, particularly rugby league, ensured that the ground-breaking Wallabies under coach Rod Macqueen were ahead of their time."

Gordon Bray - Rugby Commentator

The workout rules you should break (Part 3)

Do squats for a firm burn

To flaunt a sexy arse at your next B&B love-fest, do hip extensions instead of squats. The move hits 55 per cent more of your hamstrings and 79 per cent more of your glutes, says a study by the American council on Exercise. Get on your hands and knees. Keeping knees bent, lift right feel to ceiling, then lower it back to start position. Do 12 reps. Repeat on other side.

Source: Womens Health Magazine (April 2009)

The workout rules you should break (part 2)

Do crunches for hard abs
Turns out pilates ab moves are superior to crunches for sculpting your midsection, says a US study by Auburn University. An exercise called “the teaser” activates 39 percent more of your rectus abdominus muscle (your six-pack) and 266 per cent more of your external obliques (love handles). Lie face up on a mat. Lift legs so thighs are perpendicular to floor and knees are bent 90 degrees. Raise hands to ceiling. Lift torso and straighten legs so your body forms a “V”. Hold for one second, then roll back down, keeping your legs raised. Do eight to ten reps.

Source: Womens Health Magazine (April 2009)

The workout rules you should break

Unlike wine, cheese and Leo DiCaprio, workout strategies don’t improve with age. That’s because each year, hundreds of study results tweak conventional thinking. The latest research results have been found to come up with updates that will land you a scorching body ASAP.

Position hands shoulder-width apart

You’re often told to do this for upper-body moves like press-ups, bench presses and lat pull-downs. Why? It gives you a stable start point. But that doesn’t mean stay there set after set. “Spreading your hands a few centimetres further out stresses more of the inner portion of your biceps; bringing you hands in a few centimetres builds more of the outer part,” says personal trainer Steve Lischin. Switch your position after every set for balanced strength and overall tone.

Source: Womens Health Magazine April 2009

Duncan Free - Steps to Success

The Free Steps to Success:

1) Have a vision (clear)
2) Visualize
3) Learn from your mistakes
4) Strive for Excellence
5) SMART training
6) Train HARD
7) Prepare your P.E.T. Physical, Emotional, Technical
8) Focus on your strengths
9) Enjoy what you do. Have FUN. Variety
10) Stretch yourself. How do you know your limit?

Monday morning Cardio

Today's session saw the group undertake a new cardio challenge. Tasks were to: Grind 1k, Stepper for 20 calories, Row 500m, Run 1k, Bike 2k's, Max. push ups & Max. chins / Lat pull downs.

Each exercise was scored 1-5 (5 being highest) depending on given times or number of push ups / chins. (Max. 35 points per round)

50 minutes were allowed to complete the tasks as many times as they could, with all the tasks needed to be completed in round 1.

Results were: (round)

Jim (1) 28 points (2) 9 points

Parra (1) 23 points (2) 9 points

Gary (1) 28 points (2) 27 points

Shannon (1) 17 points (2) 7 points

Tom (1) 33 points (2) 14 points

Rockets Record Goes

Rodney "Rocket" Hill was informed this morning that his long standing record for maximum sit ups in 60 seconds had been beaten.

The previous number of 55 was raised to 57 by Cert. 4 student Matt Ruthenberg. Matt commented to Fitnance on his achievement by saying " next time I will try"

Rodney after a long period of silence told Tanya " I want to do the bleep test"

Well Matt on the new record. Make sure to check out the other records and maybe you can get your name on the Fitnance Hall of Fame.

Fitnance Calorie Counter - 02/03/09

Aim of the calorie counter is a cardio workout using the Stepper, Treadmill, Rower, Bike and Grinder. Total calories are recorded from 4 sessions. (1 x 10 mins, 2 x 5 mins, 3 x 3 mins and 5 x 2 mins)

Results are as follows

(total calories burnt)

Gary 704.6, Tom 592, Steve 463, Parra 463, Deb 364,

Shannon 343

Jim 530, Hamish 457, Fiona 581, Jackie 469, LL 339, Averil 467

Ayesha 361, Joe 377, Peter 416, Bob 372, Di 328

Well done everyone, Chris

CREATINE

Works by achieving higher stores of phospho-creatine in your muscles. This then allows you to train harder in gym and cause more "Stimulus" that makes your muscles grow.
Usually comes in a powder form. Creatine will help provide the energy to lift the last few reps on a set of 8-12, it will not make you stronger in a 1 rep maximum situation, but can let you last longer and lift more reps at a given weight over 4reps.
***I do not recommend paying inflated prices for "extra" ingredients in a protein shake. Again just a simple Creatine Monohydrate or Creatine Malate will be sufficient. It is also recommended that when you are using creatine that you do not drink alcohol, as it has the opposite affect .
For dosage and loading principles look for the AIS NUTRITION FACT SHEET: CREATINE, as it sums up the recommendations perfectly. http://www.ais.org.au/