The "Mackay" Machine - Bodybuilding

Having been told at the age of 20 that I had some potential for Natural Bodybuilding, I figured that since the friendly advice was given by Mr Natural Olympia Champion, Alfred Pitt, he may actually be onto something. So 15 years and three kids later, I decided to have a crack at it after going to my local gym to get some ‘me’ time.
Even though I had been physically active and casually doing laps at the local pool for a couple of years between having kids, this didn’t stop me feeling nervous when I walked into the gym on that first day. It didn’t take long before training and the social contact with other like minded people had me keen to add more days to my training schedule.

Although I was keen and had the strength to lift good weights, I had lousy form. So with the help of Personal Trainer, David Cook, we set about making a program that had me lifting decent weights, with added cardio, and thankfully reducing injury. Dave also gave me one great bit of advice which has definitely got me through those rough days when I would finish night shift, the kids were barking at my heels and the coffee just wasn’t working. When I first said I wanted to compete in a Natural Bodybuilding comp he said, ’The first thing to do is set the number of days you need to train (in my case it was six days) then simply turn up…no matter what.” So that’s what I did…and very soon it just became as natural as waking up. There were days, and still are, when I struggle to tie my laces let alone drive to the gym with three kids in tow, but I find if I ‘simply turn up’ then training just takes over now. I may only do a light session, but I know it is still better than doing nothing. (Thanks Dave)

In September, Alfie contacted Gavin Saron, another exceptional guy who Alf trained and competed with ten years prior, and we set about getting to my first Natural Bodybuilding Competition. Gavin and I decided that it would be best to ‘dip my toes’ in a regional competition so in January 2009 I told anyone who would listen that I was going to enter the Coral Coast Natural Bodybuilding Competition in Townsville on May 24th 2009.

The Results:
First – Overall Womens Figure Coral Coast Natural Bodybuilding Competition, Townsville QLD – 24th May, 2009.
First – Masters Womens Figure Coral Coast Natural Bodybuilding Competition, Townsville QLD – 24th May, 2009.

Hard Work pays off

Congrats to Joe and Browny for all their efforts over the past months.

News about Steve in UK

Steve Nance introduces wrestling and boxing at Leeds rugby
Leeds Carnegie are a month into a 19-week training programme which has been created by performance director Steve Nance. The variety within the programme has kept the players fresh and excited about pre-season. "Steve has a model that he has used successful with the Australian national team and the Brisbane Broncos in Rugby League and it is working well for us. There is a lot of variety within the training week, Steve has introduced wrestling and boxing into our schedule. It is tough work but you don't necessarily realise how much good it is doing you at the time.

Gym Renovations

The gym has seen many tradies over the weekend to finalise all the renovations. Check out the photos and see what you think.

Many thanks to Parra, Judy, Guido and Rocket for all their hard work.

Running Shoes

As all technical areas of running are accelerating in relation to research and performance the newly adapted running shoes seem to be causing more harm than good. The running shoe market is ever growing and changing in order to supply ‘a more natural and injury free run, as well as increasing performance’. It seems that the advanced running shoes are actually an inferior option then their previous counterparts, even as far back as 1939. Gordon Pirie makes these above statements in his book “ Running fast and Injury Free”. Pirie stated how many records were set and championships were won throughout history with athletes running barefoot. He believed, with sufficient evidence, that by making the running shoe more like bare foot running an athlete can increase performance and decrease the prevalence of injury substantially.

His main point is how the modern running shoe is too technical and not specific to the needs of a general runner, the basic needs of a runner need to be targeted and utilised appropriately. These basic areas are injury prevention, increasing performance and supplying a more natural run. Common running injuries such as blisters and Achilles tendon tenderness can be rectified by simple but overly effective methods that are not used by major shoe manufacturing companies, much to the dismay of Pirie. Pirie recommends obtaining lightweight snug shoes that fit like a glove, this accompanied with some DIY modifications will decrease the incidence of injury and increase performance substantially. By using these simple measures the natural technique of running can be performed. Today’s running shoes move away from natural running technique and therefore increase injury and decrease the effectiveness of athletes running.

By following the few helpful steps supplied by Pirie a safer and more complete running experience can be achieved easily, it will reduce the incidence of injury whilst increasing performance and ultimately gaining greater satisfaction from your running experience. All this simply by using the correct shoe.

Returning from injury

Almost all athletes encounter an injury throughout their life, the more intense and competitive exercise you complete the greater this prevalence becomes. Once an athlete becomes injured their chance of being re-injured in the future are increased by 20-50%. The susceptibility generally results from the following factors:
• Returning to exercise prematurely, with the injury not fully recovered.
• Not rehabilitating the injury correctly.
• Not strengthening the areas, which initially caused the injury.

So many people return to physical activity prematurely, whether it be peer pressure issues, motivational issues, mood or even mentality that you are fine, most of the time it leads to re-injury. The following two areas discuss issues involving getting injury back to full strength and even furthering strength, once this has been achieved then a return may be possible. A process should be followed in coming back to training, it will progress from easy, low intensity exercises (Jogging, sprinting, stretching etc) and progress to harder more intense activities (agility, contact, strength etc) and finally sport specific at match intensity. These levels shouldn’t be attempted until the previous level has be completed at 100%. Once all these stages have been completed repeatedly and thoroughly, with conjunction of completion of other two factors, the client can then return to normal activity

Obviously, rehabilitation is a vital issue. If the prescribed rehabilitation process is not followed thoroughly the injury will never heal, the area will never strengthen and return to its initial condition. The rehabilitation process normally involves getting the injury back to it normal strength before being injured. It typically incorporates increasing strength to a stage past pre Injury State, therefore leading on to the next topic, strengthening areas where injury occurred. Obviously there were some deficiencies before the injury occurred, hence it happening, so this indicates that the pre injury level must be increased before returning to activity. Strengthening of the injured area and surrounding muscles and tendons will minimise the occurrence of re injury, by increase stability and strength of surrounding areas it will increase the injured areas strength and stability also.

By incorporating the above three factors into the process of returning from injury, you can largely decrease the incidence of being re-injured, or even sustaining another total different injury.



Sports Injury Bulletin: Special Report. & Peak Performance #262.

Team Cardio Challenge

Todays challenge was based around the group reaching a set target of calories and lifts. Targets were
Bike 125 cals
Treadmill 125 cals
Row 100 cals
Grind 100 cals
Chin Ups 100
Curls 100
Squats 100
Push Ups 100
Abs 100

These totals were then multiplied by the number in the group. The group then had 60 minutes to complete as much of the calories and lifts.
Results were as follows.

6am class 93%
9.30am class 87.4%
5.30 class 93.8%

Quote of the day

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and will always solve the problems of the human race”

Calvin Coolidge, 30th President of the USA

5 tips for a Big Bench

1. Get set!• For a big bencher there starting position is the most important part starting with a curved back lifting your hips and lower back off the bench pushing your chest and abs up.

2. Hand placement
• Try and place your hands so that they are in line with your elbows for the press.

3. Breathing
• Once you are set under the bar lift the bar off the rack and take a big breath in pushing all the air into your stomach pushing it out.

4. The touch
• Try instead of lowering the bar directly on the middle of your chest touch it on the lower half of your chest (this is where your arched back will help). Don't forget the pause.

5. A twist
• On the way back up try to bend the bar twist your wrist your wrists push your thumbs out ward to open up your triceps and give a big push breathing out pushing the bar up and back not just up.( this will help you immensely by using more muscle groups) You know its working if you feel your lats flare out.

Rowing Technique

1) The catch. The catch is the front of the stroke where the legs are fully compressed, arms straight and body up tall; slightly bent forward from the hips. This should feel comfortable, without any strain.
2) The drive. Legs start to be straightened out, while keeping your arms straight and body still slightly bent from hips.
3) Once your legs have been completely straightened your body can start to rock over from the hips until your shoulders are sitting just behind your bottom.
4) End of the drive. Straight after you have finished the rock-over the arms can be pulled in towards the body. You should aim to get the handle just below your sternum. This position is called the finish, as it is essentially the end of the stroke.
5) The recovery. The recovery of the stroke is basically the stroke in reverse. Firstly, the arms are straightened, then the rock-over of the body from the hips, and lastly the legs are compressed.
6) The stroke should feel comfortable and as smooth as possible.

Group Riding Etiquette

Brake carefully
Ride safely and try to stay off the brakes. If you are inexperienced and too nervous to ride close to the wheel in front of you, stay alone at the back and practice. When the pace eases, don’t brake suddenly, instead ride to the side of the wheel in front of you and ease the pedaling off, then drop back on the wheel. Practice on the back and soon you will be able to move up the line with a partner.
Point out obstacles
Point out obstacles such as loose gravel, broken glass, holes, rocks or debris on the road, calling out “hole” ect as well as pointing is helpful in case someone is not looking at your hand when you point. It is just as important to pass the message on, not just letting those to the front know. Another obstacle is a parked car, call out “car” and sweep our hand around your back to let people behind you know. Point out runners or walkers on bike tracks and slower bikes if you were passing someone on the road.
Don’t leave gaps when following wheels
An appropriate gap between your front wheel and the person in front is around 50cm. keep your hands close to the brakes in case of a sudden slowing. Maximize your energy savings by staying close to the rider in front. Cyclists save 30% of their energy at high speed by following a wheel. Each time you leave a gap you are forcing yourself to ride alone to bridge it. Also, riders behind you will become annoyed and ride around you. If you are in the bunch and there is no one beside the person in front of you, you should move into the gap. Conversely, if you are that person and no-one moves into the gap beside you, you should move back into the bunch, the next pair to roll off will come back and one of those riders will fall beside you.
Don’t use you aero bars in a bunch ride
Don’t use you aero bars in a bunch ride – not even if you are at the front. Using aero bars means that your hands are away from the brakes. Aero bars are for time trial or non-draft triathlon use only.
Pedal downhill
Pedal downhill when at the front of the bunch. Cyclists dislike having to ride under brakes.
Experienced riders should share their knowledge
Experienced riders should point out ant mistakes made by less experienced riders. This must be done diplomatically of course, but it is important to make people aware of unsafe riding and help them learn the right behavior. Riding in a bunch is about everyone’s safety.
Courtesy of road Grime Website

Congrats to Train and Andrew

On saturday Tanya and Andrews house warming party turned into an engagement party when in front of 40 people Andrew popped the question. Train naturally said YES. All at Fitnance are very pleased for them both and are just waiting now for Chris to do the same with Katerina!

Gold Medallist – Melissa Mellor
After two long weeks of training, the Australian Open European Handball Team took out the Pacific Cup Championship in Brisbane last Saturday defeating New Zealand 31 – 11. The experience was amazing. One I will never forget! Having that gold medal placed around my neck at the age of 18 made me realise how special the experience was and to never give up. I also scored my first international goal from the pivot position and all I remember hearing was cheering from my family and friends. The smile on my face only grew bigger. The feeling of excitement and relief when the final siren went off had the whole Australian Team breaking out into song. The showers went off that night with us screaming ‘We are Australian’ echoing throughout the dressing rooms. This was an experience that I will never forget and all the training that came with it!

Speights Coast to Coast

Entries for the 2010 Speights Coast to Coast have just opened.

Over 800 competitors will vie for places in the 28th Anniversary race on February 12th and 13th 2010.

The Speight's Coast to Coast is the world’s premier multi-sport event. The Speight's Coast to Coast is the benchmark by which all other multi-sport events are judged, both here in New Zealand and overseas.

The Speight's Coast to Coast traverses the South Island of New Zealand from Kumara Beach on the Tasman Sea to Sumner Beach on the Pacific Ocean. Over either two days (individuals or two person teams) or the one-day event (individuals only), competitors cycle 140 kms (three stages of 55km, 15 km and 70 km), run 36 km (including a 33 km mountain stage that crosses the Southern Alps) and kayak 67kms of the grade two Waimakariri River through the Grand Canyon of New Zealand, the Waimakariri Gorge.

And after all this they still have the energy to crack open a very well deserved Speight's – New Zealand’s finest beer.

The event is divided into three races - the One-Day or Longest Day event is for individuals only while the Two-Day event is for individuals and two person teams. In the Teams section the runner and the kayaker both do cycling stages. The only requirements for the race are that you meet the minimum age and provide a grade two kayaking certificate if you're an individual or a team kayaker. Oh yes, you should also be fit!

Wynnum v Ipswich

Trainee Lani had a bet with Chris over the result of the QLD Cup game between Wynnum Seagulls and Chris's Ipswich Jets. The result was a mighty victory 24 - 8 to Wynnum. At stake was 50 chins and 50 push ups which from the photos you can see they both really enjoyed. Chris commented afterwards ( once he got his breath back ) that the Jets would win next time and he will enjoy seeing Lani do the same. Look out on the blog after sat Aug 8th when they play each other again.