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!