Tabata Training Method

Tabata Pro 

Ever heard of Tabata training?!?

I'm constantly learning new tips and fun facts about the fitness industry through my Personal Training course at the Australian Institute of Fitness. The latest and greatest training method I've learned about that I'm keen to share with my readers is Tabata!

Tabata is a form of high intensity interval training that was developed by Japanese scientists who were conducting studies on athletes.

They compared athletes that were doing moderate vs high intensity interval training. They found that even though the group of athletes doing high intensity training were actually training less often, they still achieved greater increases in BOTH their aerobic and anaerobic systems over the test period.

The basic outline of the Tabata training method explains that each Tabata session only needs to be 4 minutes long!!

Quicker results from short, speedy workouts. Sounds great right?! But do you think it sounds easy? Think again!

The 4 minute session will consist of:
* 20 seconds of intense training
* 10 seconds of rest
* Total of 8 sessions or rounds

Tabata App for iPhone

The general Tabata timing structure can be applied to any range of exercises. However, as always with fitness it's very important to develop a balanced program which contains push, pull and leg exercises, to ensure you work your body evenly.

Tabata training is short, efficient and can fit into almost any fitness program. Don't knock it until you've tried it (and trained in it!) because if you use decent weights and perform every 20 second set to your maxiumum potential you'll quickly realised it's a hectic workout!!!

Hope you enjoy your session as much as I did. Happy training!

http://tabatatraining.org

Be An Active Aussie!

HBF Run for a Reason - Perth, 2012

I really enjoyed participating in the 14km HBF Run for a Reason 2012 a few weeks ago!

8km Harry's Spring Run-Off to fight
prostate cancer - Toronto, 2011 

There are loads of awesome benefits associated with heading outdoors, getting active and enrolling in some upcoming community events. The list of positives is endless but here's a few inspiring thoughts that come to mind for me:

• The fantastic weather we've got here in sunny Australia
• The inspiring stories that motivate people to fundraise and donate
• The chance to meet and socialise with other healthy, active people
• The enthusiasm of the crowds as the count-down begins
• The noticeable Australian mate-ship at big events that encourages the crowds to pull together and support each other 
• Involvement alongside peers gives us a sense of belonging 
• Event completion leads to satisfaction and accomplishment - Aussies love getting personal bests



Bike the Drive with buddies - Chicago, 2010

• Results and healthy competition push us to reach for the stars!

About this time last year I was discussing fitness goals with friends. I remember saying how great it would be to participate in a range of 'fun runs' all around Australia. Why not do the City To Surf or City to Bay in every state? Would be a pretty cool accomplishment! I'll add it to my fitness bucket-list.

The great thing is that there will always be a range of great team events and community challenges to participate in here in Australia.

Are you getting involved in any upcoming events that I don't even know about yet? Keep me in the loop - I hope to see some of your friendly faces at awesome outdoor events in future!

I ran to raise funds for the Leukaemia Foundation in last year's
City to Surf - Perth, 2011

30 Day Detox

In the spirit of fitness and holistic healthy living I decided to go for one month without an alcoholic drink.

Enjoy a Booze-Free Month

No I'm not a massive drinker. Not these days anyway! But it's always nice to have the occasional glass of wine. Or a beer with the boys. Perhaps a G&T on a Friday night. Or a cocktail for a special occasion...

Incredible how much these things add up. Time and money alone are great incentives to cut back the social drinking. Since recently I was a little lacking on both the time and money fronts, I figured a one month detox was the perfect solution.

Quite surreal how hard you can find it to 'just say no' though. With friends, family, colleagues and pretty much all other social circles meeting regularly at the local watering hole, you realise it's the social aspect that you miss, rather than the drinks themselves. Australian pub culture lives on!

I know many who still socialise at the bar but switch out a beer for a coke or lemonade... But as far as I see it that's switching from one toxin to another. As anti-social as it may feel at first, try swapping the booze for a mineral water; soda water & fresh lime or... herbal tea? You'd be surprised how quickly your mates will get over caring about what you're drinking, they'll soon get straight back into their ongoing banter and fun conversations.

Don't get me wrong, it's good fun to go out and grab a drink with friends. But the one month detox was a great way to learn a little self-disciplin, re-prioritise and catch up with people for coffee rather than wine. Enjoyable experience and a little mini-milestone achieved, but I still believe it's no worries enjoying everything in moderation - including moderation! ;)

Education for a Firm Fitness Foundation

It's been a long time since you've seen a post from me, but fitness hasn't been far from my mind. Quite the contrary! At the start of 2012 my passion for fitness and my career path literally collided in a very exciting way. I began working at the Perth campus of the Australian Institute of Fitness.

My role as a Career Scout at the Institute involves a dynamic daily mix of business development, relationship management and building brand awareness. Interaction with local businesses and industry partners helps me further learn about the fitness world, and I'm loving becoming a part of it!

I'm the first to admit I'm a striver. I always want to do more, learn more, achieve more and be more involved in everything I do. Which is why I've already commenced my Personal Trainer / Master Trainer part time (evenings & weekend) course at the Australian Institute of Fitness. My experience of the comprehensive course so far has included both face-to-face and online learning; anatomy; physiology; communication skills; hands on experience in the gym; fitness assessments and teamwork - and that's just in the first few weeks!

Evidentially fitness something I'm interested in and passionate about. However just as importantly, completing the course at the Institute will really strengthen my understanding of the industry and empower me to do my current job to the best of my ability. At the end of the course myself and other Friends (classmates) will attain Certificate III and Certificate IV in Fitness. I'm learning new skills daily and, as the title of this post indicates, education really does create a firm foundation. I see this as a big step towards success!

The Australian Institute of Fitness is the first and largest training provider for the Australian fitness industry, and its training programs provide the most popular career pathways in the industry. To learn more about the Institute and the great range of qualifications on offer check out:
www.fitness.edu.au

Run Forrest Run!

Over the past few years I've fallen in love with running. It's an effective, free and fun activity you can do absolutely anywhere, anytime. 

In case you haven't heard, I'm a total travel junkie. Moving country and being frequently 'on the move' makes it hard to commit to just one gym or health club. So running is my drug and the easiest way to get fit fast with a transient lifestyle.

Chuck on a quality sports bra, a breathable top, decent pair of sports socks to prevent blisters. Then grab your sneakers, a hat and, for those who can't move without tunes, your iPod and you'll be ready to rumble!

I've been blessed enough to run in a number of epic locations. From the 'Rocky' steps in Philadelphia, to the canals of London, through snowy streets of Toronto, the New Jersey waterfront where I could see views of New York City, the suburbs of Santiago and parklands in Bosnia Herzegovina. But want to know the best bit? You can run right here in Perth: around Herdsman Lake, through Kings Park, along the beachfront, at Perry Lakes, through your local suburbs. The list is endless (as will be your passion for smashin' the pavement after a couple of jogs!)

Epic ocean views from the jogging path 

by Hillarys Marina

Running burns calories quickly helping you to achieve weight loss, increases your cardiovascular health, strengthens your bones, stimulates your mood and improves your coordination.

Make the most of the remaining sunny weather and exercise outdoors NOW. Release those positive endorphins, sweat out the stress. Run today, you'll smile tonight (and don't forget to stretch, or you'll feel mighty sore tomorrow!)

Sharing the Lurrrrve with Partner Yoga

'Lean on me' - partnering with Shonelle
at Lululemon Athletica

Happy Valentine's Day Peeps!

It's one of those dates that is every year, without fail,  massively controversial depending on who you talk to. Is it a holiday? A day to celebrate, buy lavish gifts and shower your special somebody with love & affection? Or is it just another cheap, tacky and commercialised holiday enforced by modern day consumerist society to make people to spend their hard-earned dollars on unnecessary possessions.

Ummm... Irrelevant debate!!!

Arguing for the sake of arguing over the meaning of a 'date' like this is COMPLETELY beside the point as far as I understand it. I see days like Valentine's day as an opportunity to smile, think about how much fun people out there are having and how deliciously happy some people in love can be! Yes sure lots of readers might hate the mushy stuff, but leave each to their own and let the loved-up people have their fun and enjoy each other's company.

In the meantime, try to enjoy your own company. That's always a good start :)

A perfect pair: Karen & Shonelle
balanced in yoga harmony

This year my warm-up to Valentine's day consisted of a very different kind of sharing. Karen Then led a beautiful 'partner yoga' class at Lululemon Athletica on February 13th.

The great thing about the class was that your partner could be absolutely anyone. The room was linked up with friends, couples and even mother-daughter combinations - all just there to help each other stretch through some new poses and enjoy a quality, relaxing practice.

It was fun to work together in balance poses and literally support a friend or partner who might be a little off balance. Today's class was yet another fun example of just how adaptable the practice of yoga can be, with or without company!

• DETAILS: Monday 13th February, 6:00-7:00pm in-store at Lululemon Athletica*
• COST: Complimentary in-store class*
• TEACHER: Karen Then
• BEST BITS: Learning that the practice of yoga doesn't need to be a solitary journey! I love sharing my practice with room full of like-minded people, but never before have I literally relied on someone else to help me through the moves. Karen's class brought a smile to all of our faces, a fun new way to share the lurrrrve.
• LULULEMON ATHLETICA PERTH CITY: *Timetable constantly changes. Check out the below link to review the monthly class calendar! http://www.lululemon.com/perth/perthcity

Ginny's Finding Fitness Rating: ★ ★ ★ ★