Personal Training in Sydney Available call 0401245456 for more information

Elements necessary to benefit from personal fitness training

There are three elements of fitness and that should always  be incorporated into a personal fitness training program to ensure that you will gain maximum benefit from the program. If you are not in the to  hire a personal fitness trainer, or attend a group fitness or  bootcamp  it is necessary that you incorporate all three elements of fitness into your personal fitness training program.

If you cannot hire a professional,e knowing all the three elements will help you create your own program without buying time of a personal fitness trainer or attending a group fitness training class.

While it is beneficial to hire a professional, or attend a group fitness or bootcamp  class, even if you cannot  attend you should not stop thinking of the health benefits.

Three elements of fitness

• Endurance
• Strength
• Flexibility

Endurance training as part of a Personal fitness training program

Endurance is one of the benefits of aerobic exercises. However, you do not need to go to the gym to get the benefit of personal fitness training for endurance development purposes.

Below is a list of aerobic exercises you can enjoy doing without going to the gym:

• Basketball
• Volleyball
• Bicycling
• Ice-skating
• Inline skating
• Soccer
• Swimming
• Tennis
• Brisk walking
• Jogging
• Running
• Dancing

If you are using a personal fitness trainer, you will not need to do all of the above. Rather, you can do them as recreations. It is however important that at least three days of a week, you do some endurance exercise.

Strength training program

Lifting weights is important for your strength. However, it is not only weightlifting that will help improve your strength.

Exercises that will improve your strength

• Pushups
• Stomach crunches
• Pull ups
• Handstand
• Wrestling
• Running the stairs

Lifting weights when you are already at the gym is good as well but if you can not make it, then do not worry. You can take part in a bootcamp fitness program that uses training protocols that address your strength. It is recommended that you dedicate at least two days  a week to do some strength exercises within your personal fitness training program.

Flexibility Training

Flexibility is important to develop especially if you are going to exercise. You have to be flexible to avoid injuries when you are strength training and even for your aerobic exercise.

With a flexible body, you can perform your strength and endurance exercises with ease.

Being serious about your personal fitness training program whether supervised by a trainer or not is necessary for your health and wellbeing.

If you follow the guidelines of a personal fitness trainer, you will benefit from improved physical appearance because and you will have a lean and muscular body. You will also reach your desired body weight and  shape.

You will likewise reduce you risk to major illnesses and will surely sleep better.

To know more about personal training or group fitness training in Sydney call Nathan on 0401245456 or use the form below to contact us.

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Bootcamp in Pyrmont- Sydney NSW

OZ Bootcamp Fitness Training  continues to facilitate a great early morning, outdoor group exercise training and fitness program conducted in Pyrmont Point Park, sydney. This program is designed to get you fit, allow you to lose weight and tone up and at the same time being lots of fun.

• We will get you motivated
• Outdoor group training that you will love
• Increase your energy levels
• Lose weight and body fat
• Valuable information and encouragement to keep you getting fit
• Why wait ?Join now ! Call now on 0401245456
• Have fun with your friends while you exercise

Lifestyle Benefits

You know you will get great benefits and be well on your way to a healthy lifestyle when you join OZ Bootcamp.

At Oz Bootcamp we want you to succeed.not only will we train you , but we will give the keys to success. We have an easy to follow life changing nutrition system that guarantees you reach your goal and understand what must be done in order for you to be successful at attaining your health and fitness goal.

When, where and how much?

Course Duration: 1 hour, 2 days, 4 weeks

WHEN: 6am Tuesday and Thursday mornings

WHERE: Pyrmont Point Park – Pyrmont

COST: $150 per month – We do not charge any hidden costs such as registration – we supply all equipment such as boxing gear. Call Nathan and ask about our special 12 week deal!!

Included in your fees is a free T-shirt and of course our fool proof nutrition system.

To know more visit the OZ Bootcamp website, call Nathan on 0401245456 or use the form below.

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Call Nathan 0401245456 for a free fitness assessment

Balanced Exercise and Fitness Approach

Every Saturday I go to the local Inner Western Sydney gym and do a leg workout. This is a ritual i have done for as long as I can remember. Whilst at the gym my workout may look something like this ;

Leg Workout

leg press 3  X 8 / Superset with BW jumping squat x 20

Leg Extension 3 x 12 / superset with BW jumping split lunge x 30

Hack squat  3 x 10 / superset with wall squat 60 seconds

Hamstring Curl 3 x 10 / superset with 3 x 10 each side 1 legged dead lift @ 20kg

Standing Calf Raise

Seated Calf raise

MT roundhouse kicks 3 x 10 each side on heavy bag

I enjoy using high the latest designed high quality machines , especially after super  setting with a functional BW exercise that has just fired up all of my synergist muscles.

A lot of trainers take the all or nothing approach when it comes to machines.

With all the hype around functional exercise and tools such as Kettlebells people tend to want to wave a flag and say “hey who needs a gym”?

Well in my experience the best results come from using everything we have available and keeping a balanced approach.

incidentally my alternate leg workout done on a Monday looks like this;

Kettlebell swing variations

1 leg dead lift

Dead lift

1 legged squat with sots press combo using  kettlebell

Over head squat KB

Farmers Walk

X Band Walk

Single Leg Swiss Ball Leg Curl

Bulgarian Split Jumps

I have a 3rd leg workout using power rack and barbells but lately as I have picked up my MT training I have not been doing it as much.

The most important thing is to keep balanced and not to over use and 1 exercise modality.

Want to know more about participating in a fitness program in Sydney?

Call Nathan – 0401245456

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Post Natal Exercise Sydney – Activemums Gentle Exercise Program

The health benefits that regular exercise offer after childbirth are well documented.

Activemums.com.au facilitate fitness solutions to new and expectant mothers.

Participating in an exercise program will  help you get your pre-pregnancy shape back and provides you with more energy, which is a necessity when coping with the demands  motherhood brings.
	The Fit yummy Mummy Program

To find out more about attending a post natal exercise group or one of our Stroller Fit classes call Nathan 0401245456

Any post natal exercise program must be approved by your doctor.
Different people take varying amounts of time to heal from childbirth process. This is even more true if you have had a c-section delivery. An exercise program designed to tone your pelvic floor and abdominal muscles should be started when you feel ready. For new mothers who had an episiotomy delivery(when a cut in the perineum is made to widen the opening during the delivery) or had a tear during the birth, exercises for the pelvic floor may help  speed up your recovery.

Activemums Sydney – gentle post natal exercise program.
During your pregnancy  your abdominal muscles split down the center. It is extremely important  that these muscles have healed before participating in vigorous abdominal exercises. The Activemums post natal gentle exercise program focuses on toning your tummy by delivering an exercise program that works and strengthens your deepest muscle layers (TVA).
Generally speaking your doctor, midwife, physiotherapist or exercise physiologist should always give you clearance to perform any exercise but this is most important after giving birth:

Gentle Abdominal Exercise example

These exercises can be done while you are lying down, sitting down ,standing up as well as on your hands and knees.

• Ensure your lower back is flat and your spine is in a neutral position.
• As you breathe out, draw your naval  towards your spine. Your lumbar spine should be stable and not  flex or move.
• Maintain this position as you breathe gently. Count to 10.
• Perform 10 repetitions.
• repeat for 10 sets and try to practice at least 3 times per day as you can.
• Pelvic floor exercises can be included in your workout.

  For information call Nathan on 0401245456 or use the form below and we will get back to you ASAP.

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