Sydney to Surfers Bike Ride

Team 3.
Camera Head, Pistons, Toothe Paste Head, No 10, No 1, Chief Wiggum, Big W, Pen Pusher, Irish, Bentley, Marco, Spas, and Spas.

Take a Turn Kanowski!

Spas, Spas, Bobdown and Toothe Paste Head!

Duncan Armstrong wins Gold at the Seoul Olympics

"The Animal" wins Gold at the Seoul 88 Olympics. Great stuff.

Good luck this weekend

Good luck to all the FIT's competing this weekend.
Byron Bay Triathlon: David Cutcheon, Zoe Wilson, Fiona Graham, Anna Booth, Toby Beard.

Ipswich Jets v Mackay Cutters

Mothers Day Fun Run: Chris Harwood and Judy Dionysius.

Felicity Abram in the San Diego ITU.

PT job at KINGY PT

Kingy PT is looking for trainers.
“KINGY PT” offers a vast array of health and fitness programs.
Kingy and his experienced team of trainers have been
INSPIRING people of all ages, shapes and sizes for the past 5
years in the health and fitness industry. Passion, dedication,
commitment, precision and goals are what drive’s Kingy and his
team to achieving the best out of themselves, leading to
clients/everyday people achieving their set goals.
He has worked with elite sports people at a national
level. Teams including Qld Firebirds Netball, Gold Coast
United Soccer and Brisbane Lions AFL.
Situated central to Brisbane Kingy has a wide experience of
trainers extending from National level power lifters, Maui Thai
Kick boxers, Body builders, Strength and Conditioning coaches,
CrossFit, large and small group instructors and high class
personal trainers.
“Kingy” is always available and open to anyone wanting to
know more about great lifestyle opportunities with “KINGY
PT!!!
Looking forward to sharing our great stories and opportunities
with you real soon!!

Andrew 'KINGY' King

0411485251

875 Ann St, Valley

Noosa Winter Festival

Well done to the following FIT's who competed at the Noosa Winter Feastival.

Noosa Century Ride:
Steven Leitch.

Noosa Half Marathon:
1st Jonny Peters

Noosa 10km:
1 Matt Carlsson
2 Jay Twist
3 Mike Lori
5 Grant Williams

Well done Ipswich Jets

Well done the Ipswich Jets d Sunshine Coast Eagles
Q-CUP
Ipswich Jets 30 d Sunshine Coast Sea Eagles 18
Tries: Javarn White 2, Ramon Filipine, Jarrod McInally 2, Ian Lacey
Conversions: Brendon Lindsay 3
Tries: Hughie Stanley, Mitchell Buckett, Brenton Stonier
Conversions: Dale Middleton 3
FOGS CUP
Ipswich Jets 44 d Sunshine Coast Sea Eagles 16
Tries: Trivendra Naidu 2, James Stephensen, Jermaine Alberts, Kevin Bell, Chris Porter, Smith Samau, Khan Ahwang
Conversions: Khan Ahwang 6
Tries: Kevin McKenzie, Paul McKewin, Josh McGuiness
Conversions: Kristian Freed 2
FOGS COLTS
Ipswich Jets 4 Sunshine Coast Sea Eagles 28
Tries: Dale Dempsey
Tries: Brad Kent, Tom Backhouse, Kabe Bacon, Brett Doherty, Quinton Pomare-Anderson
Conversions: David Oakes 4

Gold Coast Hockey Academy and Fitnance

See Fitnance staff for more information.

Sydney to Surfers Bike Ride

Congratulations to Martin Corkery, Steve Lacey, Craig O'Connell, and Chris Weier on completing the Sydney to Surfers Bike Ride last week.

All 4 FIT's had a fantastic time.

They pedalled 1000km to raise money for Youth Off The Streets. (YOTS).

A big thankyou to Martin for organising everything.

IronMan Port Macquarie

Well done to Steve Houghton and David Cutcheon who completed the Port Macquarie IronMan on the weekend. Both gents did PB's.

Battle on the Border

A big congradulations to Jesse Kerrison who won the Elite A Battle on the Border. Well done to Ryan Wilson and Dan Wilson who also completed the 3 day tour.

Aden Williams

Hi my name is Aden is i am studying cert 3 in fitness at fitnance. I am attending Whites Hill State State College and am currently in year 11. Sports i like to play are rugby league and touch footy.

Naomi Hannant

Hi my name is Naomi and i am currently in grade 11 and attending Kelvin Grove State College. my main sports are gymnastics and netball but i like to play all sports in general. I am currently studying cert 3 in fitness.

Rugby Weights Training for Power

Weights Training

Weights training for rugby can be very position specific; so here I am going to give typical training exercises that rugby players of all positions can perform. Within season weights training may be only limited to 2 days a week and therefore multiple body areas need to be targeted so that all muscles are fully trained. Dynamic, compound exercises like squats and bench press should be in every rugby players training routine. Off-season weights training can be performed more often but the dynamic exercises should always be performed.

Squats - View

These are good for all rugby players especially the forwards and should be performed in a pyramid fashion with 4 sets. The final set should be 2-3 reps of maximum weight.

Side-Step Squats - View

These are similar to lunges except that you lunge at a 45% angle. This strengthens the groin and the inner quads, which are crucial for a powerful, quick side step. For this exercise you should not use a heavy weight to begin with as injury is commonly associated with this exercise. Use a light weight and gradually build up. 3 working sets of 10-15 reps would be adequate with this exercise.


Deadlifts - View

A classic exercise for every rugby player, which provides good back and hamstring strength as well as maintaining your core stability. Like the squats, dead lifts should be performed by a pyramids fashion with 4 sets to a 2-3 rep final set.


Power Cleans - View

This is an excellent exercise for raw power. Mastering the power clean can be fairly hard and therefore light weight exercises should be performed in order to gain sound technique. 4 sets of 10-12 reps creates good power and muscular endurance.



Bench Press - View

A strong upper body is paramount for every rugby player and no better exercise can give you a strong upper body than the bench press. 4 sets pyramid fashion to a 2-3 rep final set.



Seated Military Press - View

Strong shoulders enable a rugby player to powerfully ruck, maul, scrummage and lift. Solid shoulders also help a rugby player to tackle harder and make contact more dynamically. The military press can be performed either dumbbell or barbell in a pyramid fashion with 4 sets to a 2-3 rep final set.

Sydney to Surfers Bike Ride

Good Luck to Chris Weier, Steve Lacey, Craig O'Connel and Martin Corkery who are currently completing the Macsim Sydney to Surfers bike ride which is over 1000km long. The boys are now halfway to surfers now and should be some where between North Haven and Nambucca Heads.

The ride raises much needed funds for Father Chris Riley's Youth Off The Streets Charity which supports homeless and drug addicted young Australians.

A further thanks for Martin Corkery who has offered to pay for the three other riders!

http://www.sydneytosurfers.org.au/