Fitnances New Ink

Thanks heaps Guido.

Mooloolaba Triathlon

Well done to the Fit's at the Mooloolaba Triathlon.

Individual Results:
Matt Sheerin: 33.13,1.18.58,50.08: 2.42.20
Tiffany Sheerin: 35.15,1.16.27, 55.54: 2.47.38
Rodney Hill: 21.53, DNF, 38.24: DNF

Team Results
Jackson Elliot Team: 17.30, 57.17, 32.42:
Peter Bock Team: 18.45,57.43, 33.58:

Swim Results:
Felicity Abram: 12.39
Leanne Holy: 21.35
Kathy Turner: DNF
Sandra Jennings: 21.11

Run Results:
Jonathan Peters: 14.56
Tom Kennedy: 15.35
Neil Labinsky: 15.39

Picture:
Jacko, Bocky, and Rodney Hill.

Martial Arts A Great Way To Prevent Bullying!

Fitnance's Luke C Gregory and Jason King have been reporting the benefits of Martial Arts in the prevention of bullying for a while now.

I just picked up the Courier Mail and saw a good article reinforcing the benefits. Checkit out: Kung Fu classes give bullying the chop. The Courier Mail. Thursday 24th March 2010 Page 26

Miami State School on the Gold Coast has been offering students Kung Fu lessons. The classes are voluntary and are recommended to children with behavioral problems as well as victims of bullies. They have had remarkable success. Kung Fu is the art of choice because of it’s teachings of discipline and self confidence. This is through teaching self control, respect and discipline whilst being a fun physical activity that allows the kids to get their frustrations and energy out in a safe controlled environment. For information on Fitnance's anti-bullying courses through Martial Arts call us on 07 3391 0022.

Nationals Surf Boats

Congratulations to the Kurrawa Surf Boat Crews on a fantastic Season.
Some photos from the big waves at Nationals.

Lunch Time Bash: Wednesday 12.15pm. 24/3/10

Lunch Time Bash Wednesday 24/3/10.
Tabata.
8x20sec on 10sec off. Lowest score of the 8 x20seconds counts. i.e. 12,12,11,12,12,12,11,9. 9 is the score that counts from that round. Try and get the highest score possible.
1) Pushups
2) Chinups
3) Thruster
4) Bent Over Rows
5) V-Sits.



Scores
Polici: 50
Joel: 48
Sue: 42
Tito: 57
Bob: 29
Jackie: 25

Twightlight run

Well done Kathy, Sandra, Tiff, Gary, Lucy, Neil, Brooke, Maqson, Nicholas and Andrew on the Twilight Run Results.



Lucy Kennedy 10km (38.21)
Tiffany Sheerin 10km (57.39)
Sandra Jennings 10km (1.04.48)
Kathy Turner 10km (1.05.07)
Neil Labinsky 21km (1.12.44)
Gary Turner 21km (2.03.29)
Andrew Jennings 21km (2.07.28)
Brooke Sheerin 1km (5.45)
Mason Turner 1km (7.47)
Nicholas Sheerin 1km (7.48)


Good luck at the Mooloolaba Tri this weekend.

Stress Fractures

Stress Fracture.

Stress Fractures are common overuse injuries of bone resulting from the repeated application of a sub maximal load. These injuries occur mostly in runners, particularly in the tibia due to the bone not been able to handle the repetitive load.

When a load is put through the leg via ground reaction forces (landing on the ground) it causes microdamage to the bone. Normally the body then repairs and remodels the bone to strengthen it. Stress fractures occur when the bone does not have enough time to repair itself and this micro damage accumulates over time to form a “crack”.

Prevention.
Studies have found that the major risk factors for stress fractures are; low bone density, abnormal muscle function, diet, menstrual disturbances, footwear and, a previous fracture and overtraining. So the best prevention is to manage these factors.

Click here to read the full article.

Well Done Colts: Jets 36 Redcliffe 10

Well Done Colts: Jets 36 Redcliffe 10
Q-Cup (pictured) had a disappointing loss Jets 10 Redcliffe 40.
FOGS Jets 0 Redcliffe 48

The Jets play Norths on Saturday at North Ipswich Reserve

EXERCISE: DOES IT REALLY WORK?

EXERCISE: DOES IT REALLY WORK?



With the demands of the workplace ever increasing, it would be comforting to know that exercise didn’t really matter to our health and wellbeing, and if we did spend our spare time exercising, it would not be beneficial.

Unfortunately some media outlets have chosen to appeal to the public by running articles targeting this view. Only recently the Courier Mail ran an article stating research that showed only 6 in every 10 people benefit from exercise due to genetic predispositions. As for the other 4 people, well they may as well not bother.

I found these ‘statistics’ quite amusing, as from my twenty years in the fitness industry I’ve only learnt the opposite.

Exercise is essential for the well being and physical health of all humans when undertaken correctly and in conjunction with a proper diet. This means that 10 out of 10 people that exercise will achieve results, albeit with differing outcomes but nonetheless, positive benefits.

Take a look at our ancestors. None of them suffered from the illnesses that plague us today. Lung cancer, diabetes, obesity and heart disease did not exist. Their lives were healthier, fitter and free from the scourge of modern illness.

Click here to read the full article.

Well Done Kenrick Monk

Well Done Kenrick. 3rd in 200m Freestyle

2010 Telstra Australian Championships - 16/03/2010 to 21/03/2010

Men 200 LC Metre Freestyle
==================================================================
World: ! 1:42.00 28/07/2009Paul Biedermann, GER
Commonwealth: ' 1:44.06 25/07/2001Ian Thorpe, AUS
Australian: * 1:44.06 25/07/2001Ian Thorpe, SLC Aquadot
All Comers: : 1:43.86 27/03/2007Michael Phelps, USA
Title Holder: . 1:46.85 18/03/2009Patrick Murphy, Melb. Vicentre
Meet Qualifying: 1:56.00
Name Age Team Prelims Finals AUS
==================================================================
=== A - Final ===

1 FFROST, NICHOLA 23 SOUTHPORT 1:49.64 1:47.50 949
r:+0.66 24.98 52.22 (27.24)
1:19.79 (27.57) 1:47.50 (27.71)
2 FRASER-HOLMES, 18 HUNTER 1:48.36 1:47.66 945
r:+0.77 25.29 52.62 (27.33)
1:20.31 (27.69) 1:47.66 (27.35)
3 MONK, KENRICK 22 ST PETERS WESTER 1:49.37 1:47.83 941
r:+0.70 25.53 53.08 (27.55)
1:20.83 (27.75) 1:47.83 (27.00)
4 MURPHY, PATRICK 26 MELBOURNE VIC 1:49.17 1:48.30 928
r:+0.79 25.53 52.90 (27.37)
1:20.89 (27.99) 1:48.30 (27.41)
5 D'ORSOGNA, TOMM 19 WEST COAST 1:49.55 1:48.44 925
r:+0.70 24.76 51.86 (27.10)
1:19.51 (27.65) 1:48.44 (28.93)
6 HURLEY, ROBERT 21 WESTS ILLAWARRA 1:49.41 1:48.61 920
r:+0.72 25.22 52.81 (27.59)
1:21.01 (28.20) 1:48.61 (27.60)
7 NAPOLEON, RYAN 19 ST PETERS WESTER 1:49.43 1:48.82 915
r:+0.79 25.52 53.17 (27.65)
1:21.31 (28.14) 1:48.82 (27.51)
8 PALMER, KIRK, A 23 BARKER AQUATIC 1:50.10 1:49.62 895
r:+0.76 25.36 52.89 (27.53)
1:21.35 (28.46) 1:49.62 (28.27)

Personal Trainers. A Thing of The Past?

ABC recently ran an interview about a new device that can be fitted into gyms to "replace personal trainers." What do you think?

Click here to watch.

Thanks to Martin for sending this is. And no Martin you're not replacing me with this!

Bikeways and Walkways

Brisbane Bikeways and walkways.

CLICK HERE to check out Fitnance in the Brisbane Bikeways Promo.

Fitnance on Bikeways and Walkways

Well done Amanda and Shona.

Well Done James Woodgate

From Thursday march 11th till Sunday the 14th I competed at the under 18 Australian national titles /Oceania championships in Sydney’s Olympic park, I won my heat in the hurdles and then came 3rd in the final where i got the bronze Oceania medal and the silver Australian medal because the guy who came second was from new Zealand. Then I competed in the 100 metre where i came 3rd in my heat but missed out on the final because I cam 9th overall in the Oceania and 7th in Australia but it was okay because I was the fasted Queenslander my age, I also competed in the 4X100 relay where I ran the third leg of the race and my team came 2nd.
Click here to watch James's race:

The many myths about running shoes.

The many myths about running shoes.

Myth 1: Good shoes reduce the impact of running on our body.
FALSE: There will always be the same amount of force applied whether you wear shoes or not. The key is the way you run. To reduce impact run as level as you can and run quietly with your feet as more noise equals more shock and you end up taking more steps than you need to.

Myth 2: A softer shoe gives better protection.
FALSE: Studies have shown the reverse- if you have a rigid foot with a high arch then you need soft shoes, but for most of the population a soft shoe will increase your chance of injury.

Myth 3: You have to pay top dollar for top quality.
HALF TRUE: You need to at least pay $160 to get both fore- and rear foot cushioning, and a mid sole made out of a higher grade and longer lasting materials. In saying that, it also comes back to your style of running. If you have a mid foot striker with great efficiency than you can run around in Dunlop volleys all day.

Myth 4: You have to break in running shoes.
HALF TRUE: It is not advisable to buy a running shoe and run 15km in them straight away. It’s not that your shoe needs to be “softened” but the indentation of your foot needs to be made in the sole.

Pictured: Patrick Nispel running Cross Country. Patrick is the Fitnance/2XU Run Group Leader.

Read more. Click here.

Jets 32 Easts 16

Well done to the Mighty Ipswich Jets in Round 1 of the QLD Cup. They beat Easts 32-16 at Home. Will Zillman was a Man of the Match.

Barefoot training

Barefoot training, or rather training the intrinsic muscles of the foot by using shoes with less control is an essential part of maintaining good foot health and function. This should be done carefully via using appropriate ‘loads' (or changes in shoes) to ensure that injury is avoided and maximum gain can still be obtained. Using appropriate shoes for training, especially running, is also extremely important to stay injury free. Shoe companies generally have information regarding their shoes and the features of the shoes, which is available on websites and in catalogues. When buying shoes ensure that that these features are what is required of your foot type.

For the full article click here:

Private Health Insurance Numbers for Registered Exercise Professionals.

Private Health Insurance Provider Numbers are available to Fitness Australia Registered Exercise Professionals without any further expense than your current registration fee. Provider numbers are offered at the discretion of each Private Health Fund. Fitness Australia maintains an up to date list of the benefits being offered by Australia’s many Private Health Funds and works closely with many to ensure they are informed of industry standards for Registered Exercise Professionals.

For more information on Fitness Australia’s Register of Exercise Professionals and your current registration status please call 1300 211 311 and talk to Sue, Paul, Tanya or Francesca.

2XU Pit Stop open on Weekends.

Come and Try the 2XU Pit Stop. Drop into the 2XU Performance Centre from 9am-noon every Saturday for FREE nutrition and hydration pre, post or during your work out.


The 2XU Pit Stops will offer electrolyte drinks, sports gels and bars courtesy of PowerBar plus a free gear-minding service – allowing athletes to leave their possessions in the Performance Centre while they train up a storm.



“We want to create local fitness hubs for our 2XU Performance Centre communities - a place where people can come on their own, with friends or fellow club members at the start, finish or mid-way through their Saturday morning training,” said Hunt.


Come and join the 2XU running group on Tuesday and Thursday mornings leaving the Grey Street Shop at 5.45am.

Resistance Training

Resistance Training
Resistance training can be utilised to bring about a wide range of physiological adaptations. Obviously the goals of most resistance trainers are to develop strength, muscular power and / or muscle mass. However, resistance training also has value in injury prevention, rehabilitation and assisting in the prevention of body fat accumulation.
Click here to find out more:

NUTRITIONAL SUPPLEMENTS

To use supplements or not is a contentious issue made more confusing by the huge array of supplements promoted to athletes. There are many issues to consider when deciding whether to use nutritional supplements or not.

1) Are you getting what you're paying for? Quality control regulations for nutritional supplements vary from country to country, and are generally not tight.
2) What is the supplement meant to help you with, and how does it work? Many athletes take supplements simply because someone else is - which is simply NOT a good enough reason!
3) What is the proof that it works?
4) How much does it cost? Is there any benefit over food alone?
5) Are there any side effects, and could it affect your health and wellbeing in either the short or long term?

ALWAYS REMEMBER, NO SUPPLEMENT WILL EVER REPLACE SMART TRAINING OR A WELL-BALANCED DIET WITH ENOUGH ENERGY FOR YOUR NEEDS.

Read the full article here:

TO GROW MUSCLES, YOU NEED TO FEED THE RIGHT NUTRIENTS TO SUPPORT GROWTH.

TO GROW MUSCLES, YOU NEED TO FEED THE RIGHT NUTRIENTS TO SUPPORT GROWTH.
PROTEIN = BUILDING BLOCKS
CARBOHYDRATES = FUEL



Studies have shown that the timing and amount of protein are key factors when looking to gain muscle. On top of a balanced diet, additional protein and carbohydrate both before and after training can be of great benefit. The recommendation are that males aiming to gain muscle should consume 1.2-1.5g/kg/day of protein, ANY MORE WILL BE USED FOR ENERGY PRODUCTION. But the protein will not go towards growth if you are not eating enough to meet your energy needs (i.e. Wt loss goals), therefore you can get stronger, whilst leaning up, but it is hard to lean up and get huge at the same time.

Follow this link to find out more:

TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

By lifting a bigger weight than you are used to, you force your body to adapt to the new weight hence making you stronger. Strength training may leave you sore for a few days, as you do micro damage when lifting heavy weights. It must be heavy enough so that you reach maximum within the target rep range, usually 4-8.

For more information click here:

Winners have parties, losers have meetings.

Winners have parties, losers have meetings.

You Are What You Eat.

We have all heard the common saying: "You Are What You Eat."
So the question you need to ask yourself is: "Do you eat a load of shit?"

Fitnance Trainee - Jana Stockley

Hey everyone, my name is Jana Stockley. I’m currently studying my final year at Runcorn high School, and during my high school period I have recently received a traineeship at Fitnance. When I have some time left over from school and work I go for bike rides and runs, because those are the two best things I love to do. I also enjoy cross-country competitively, my main goal this year with the sporting side of life is to make it to Nationals for cross-country and shorter distance runs. The main reason I applied here at fitnance is because one I love fitness and two when I leave school I’m hoping to become a personal trainer. When I’m not at school or working I’m up at QE2 training With Frasier and Sharon on Monday’s and Wednesdays, we do a variety of training there such as fitness improvement and speed work.

I don’t do sport because I have to or because I may be good at it, I do it because I want to. This doesn’t mean I don’t go shopping or hang out with friends because I always make room for that. I try to keep a balance within school, work, sports and friends but I always try to keep the most important things my priority. It’s been great getting to know everyone here at fitnance you all seem like a great crew and I’m looking forward to working with use.

How much help is too much help?

My Grandfather did most things physical for my Grandma. As a result my Grandma's health went downhill. Are you really helping people by “making life easier for them”?

I just watched an old lady take 2 minutes to cross the road. Every step she took was progress. I felt sad for her. Not as sad though as if she couldn’t make it at all.
Should I have helped her? Or would I have been doing her a disservice by helping her? Would I have been contributing to her getting weaker by helping her?

I can’t know all the reasons my grandparents have aged differently. There are too many variables. I can’t know if it was environment, their diet, lifestyle, or genetics, but I do know that blaming randomness is too easy. The choices we make in our lives affect our future.

The training we’re doing today isn’t just about today.
EXERCISE IS GOOD!

Iliotibial Band Syndrome (ITBS).

Iliotibial Band Syndrome (ITBS).

What is the Iliotibal Band?
The Iliotibial Band (ITB) is a band of collegen fibres that extend from the Tensor Fascia Lata(TFL) and Gluteus Maximus down over the knee joint to the tibia. This provides a brace that protects the knee from moving sideways.

What is the Syndrome?
ITBS is simply chronic inflammation of the ITB that causes severe pain when walking and running. It is caused by repetitive friction of the ITB over the femoral epicondyle which irritates the fibres eventually leading to inflammation and pain.

Aetiology.
Due to the overuse nature of the syndrome runners are most at risk of ITBS followed by cyclists. Factors that are associated with ITBS are excessive running the same way around an oval, extra mileage than normal and down hill running.

Signs and Symptoms.
The first sign of ITBS is knee pain, especially behind and the side of the knee, followed by inflammation. Flexibility and strength is also limited in the iliopsoas, rectus femoris and hip abductors.

Treatment.
There are four stages in treatment/ rehabilitation of ITBS.
1. Acute Phase
2. Subacute Phase
3. Recovery and strength phase
4. Return to run phase


The Acute Phase.
The aim of this phase is to reduce the amount of inflammation using ice, non steroidal anti-inflammatory drugs and a reduction in exercise.

The Subacute phase.
Once the inflammation has reduced, the next goal is to release the myofascial restrictions or return normal flexibility. This is done by doing ITB stretches and using the foam roller. (See picture)

Strength phase.
Once flexibility is retained it is time to strengthen and retrain the hip abductors by doing resistance training.

Return to running phase.
Once strength has returned, the athlete can return to training but with a much smaller work load. Runners are also advised to avoid running down hill for the first 4 weeks of training.

Most athletes respond to this treatment, however if ITBS persists there is a surgical option that decreases the amount of impingement of the ITB on the femoral epicondyle.

"Good Morning" session

Times were recorded for the following exercises.

15 Thrusters
30 Jump Chins
15 Burpees

* 1 KM Grind

12 Thrusters
20 Jump Chins
12 Burpees

* 500m Row

9 Thrusters
15 Jump Chins
9 Burpees

* 2KM Bike

12 Thrusters
20 Jump Chins
12 Burpees

* 50 Calories on Stepper

15 Thrusters
30 Jump Chins
15 Burpees

Trent(am) 27:28(mins)
Tito (pm) 32:57
Bill (am) 23:44
Tom (am) 26:46
Leone (am) 27:21
Jim (am) 27.30
Henry (am) 27:50

Broccoli to fight melanoma?

Broccoli is well known to prevent breast and bladder cancer, but now research has found that compounds extracted from broccoli and cabbage could be used to fight melanoma. Tests on mice at the Penn Sate College of Medicine have shown that these compounds, combined with selenium, target the proteins that trigger melanoma. Drugs created from the compound inhibited tumour growth by 50 to 60 per cent in the mice. Other researchers from the Moores UCSD Cancer Centre are also having success with treating skin cancer by injecting a modified herpes virus into the melanoma. Considering two out of three of us will develop shin cancer by the time we’re 70, this is good news for our sunny country.

Lunch Time Bash: Wednesday 12.15pm

"Cindy"









A challenge that consists of 5 chin ups, 10 push ups and 15 air squats. Once through this sequence is one rep. The winner is the person with the most reps after 20 minutes. Walter, Rich, Polisi, Sue and Jim took on Cindy. The score card:

Walter-20
Rich-18
Polisi- 17
Sue-15
Jim-12

Walter took out the title with an impressive 20. Special mention must go to Sue and Jim for their gutsy performance. Check out the photos of the guys in action.

Fight Gone Bad

Fight Gone Bad (Classic Crossfit Session)

1)Row (Calories)
2)PushPress
3)Sumo Deadlift High Pull
4)Wall Ball
5)Bench Jump

(60sec each station)
Record Scores for each exercise.
3 times through with 2 minutes rest after each round.

Well done Girls!

Well done to the Kurrawa Open Womens Surf Boat Crew at the QRSL AussieBum Final at Tugun. GOLD!