$5 training for kids and new bootcamp coming soon

All children aged 10-16 can come to any group fitness session for $5- or less. Children attending will be able to join in with the whole session with some exercises altered to cater for their differing fitness levels as with all participants, young or older. These sessions are great for general fitness and health improvement for kids and also to increase sports performance ability no matter which sport they participate in. Send my an email joanne@fitterfasteronline.com or click here if you are interested in your child or children attending.

Group fitness sessions are held:

Monday 6am at my place
Monday 9.30am at my place
Wednesday 6am at my place
Wednesday 5pm at Jack Pascoe Reserve
Saturday 9.30am Princes Park

I am starting up a morning 'Bootcamp' soon for men and women. I haven't decided on days yet, but it will be 3 days per week at 5.45 or 6am. You will have to attend all three sessions and the 'camp' will go for 6 weeks. It will also include 1-2 home workouts per week and nutritional guidelines. All participants are guaranteed great results or your money back. There will also be a cash prize for the "participant of the camp." If you think you may be interested in losing some serious weight, getting in great shape and getting fitter with heaps more energy for the new year, contact me for more details joanne@fitterfasteronline.com I will have to limit numbers, so contact me first to reserve your place.

Jo

11cm off in 2 weeks

I did a quick remeasure of one of my clients today. It had only been 2 weeks since Amanda's last measure, which is really way too soon to be doing it again, but she was pretty keen to see how she is going.

Amanda has lost a total of 11cm in the last 2 weeks by following my nutritional plan, doing regular group fitness sessions with me and by doing her 'homework' fitness sessions as she calls them. That is a fantastic result and added to the 10cm or so that she had lost from when she first started my plan to the last remeasure is absolutely amazing. She is well on the way to the body of her dreams.

The improvement in Amanda's fitness is incredible too. She has gone from not being able do even a few repetitions of most of the exercises, to being able to do different variations of the many different exercises and movements that we do in the group fitness sessions. I am so proud of her. She is really putting in the effort and the results are showing this.

It really is important to follow the whole plan, eating the correct nutritious foods and doing all the workouts that I set for you. Anyone can do this if they want to change.

Well done Amanda. Just remember to keep eating ALL the food on your plan!!

Jo

Men Required and My workout of the day

It's official, I need men. My workouts don't just work for women. Does your man need some shaping up? What about his health, high blood pressure, high cholesterol, diabetes, heart disease. Regular exercise decreases the symptoms and the risk of getting these things in the first place.

A few men have tried the workouts and found them surprisingly challenging. And to all you men out there that are hanging it on your wives and girlfriends while they do it, how about putting your body where you mouth is and having a go yourself!! I challenge any of you to do a workout with us and see how you go. It is also great training to improve your performance in any sport. Greater strength and endurance, greater core control, faster, quicker, leaner who could ask for more.

Now my workout of the day:

Thursday
50 minute run at 12.2kph plus warm up and cool down

Friday
5.45am mini circuit of the following 5 x through
20 x KB swing each arm
20 mountain climbers on each leg
20 swiss ball sit ups
20 up and downers (you ladies know what they are)
20 plyometric jumping lunges

9.30am Pump class for 60 minutes at YMCA

10.30am 20 minute mini posterior chain circuit in YMCA gym
lat pulldowns 2 x 10
low cable row 2 x 10
incline rear shoulder raise 2 x 10
stiff legged deadlift 2 x 10
one arm bent over dumbbell row 2 x 10

WHAT A DAY!!

I challenge you blokes to a workout with me any day.

Saturday
Abs circuit
various planks, crunches, leg raises, sit ups etc for 20 minutes

Can you see your abs fellas?? I can see mine!

Ladies show your man this post and get him off his __________ Or tell the men you know at work, family, friends etc. I would really appreciate it.

Jo

Online Training Plans

As you know, any online training plan clients can come to any group fitness session for $5-. I have decided to extend the offer, by making the 3rd or 4th session in any week free to those clients.

Any 12 or 24 session package clients can have their 4th session free in each week.
Now that is an incentive to come more often!! Remember the more consistent you are with your training, the better your results will be.

All those due for a remeasure and weigh in next week, please contact me via email or phone to organise a suitable time. This is for all those that have been training or doing their nutrition plan for 4 weeks. I will keep everyone posted on the great results that I know they are going to get.

The group fitness times are:
Monday 6am and 9.30am at my place
Wednesday 6am at my place
Wednesday 5pm at Jack pascoe reserve
Saturday 9.30am at Princes Park

Please remember to let me know you are coming. And to all those who want to come and try, your first session is FREE.

By the way, I went to a PUMP class this morning at the YMCA. It was really great for a change and I enjoyed it. Just remember that you have to push yourself out of your comfort zone to get great results. Bring on the variety!!

Jo

New group fitness session time

I have had some requests for another early morning fitness session, so I am going to include another time on the schedule. Wednesday mornings at 6am at my place.

That brings the total of group session held each week to 5. The times are:

Monday 6am my place
Monday 9.30am my place
Wednesday 6am my place
Wednesday 5pm Jack Pascoe Reserve
Saturday 9.30am Princes Park

All sessions start promptly on time and are suitable for everyone from total beginners to the more advanced. You must book if you are coming the day ahead and cancel if you can't make it.

All clients signed up for group session packages can come to any or all of the above sessions as can online trainees who can attend for $5 per session. Please remember to book before you attend.

Come and try your first session for free, just let me know which session suits best and come with a drink and a towel.

Hope to see you soon

Jo

My Workout of the Day

Wednesday 21st October

Warm up with 50 Kettlebell swings (all exercises using 12kg KB unless otherwise stated) All below with no rests between

ROUND ONE
150 single arm KB swings
30 KB snatches
ROUND TWO
double alternating plank knee touches x 20
16kg KB squat x 20
20 KB snatches
ROUND THREE
10 x suitcase KB deadlift 16kg
20 x KB high pull
20 KB snatches
ROUND FOUR
KB reverse lunge with twist and knee drive x 20
20 x KB sumo squat
20 KB snatches
ROUND FIVE
20 x renegade row 12kg dumbells
20 x KB narrow stance squat
20 KB snatches
ROUND SIX
Sumo deadlift KB behind neck x 20
Lunge with KB figure 8 to hold x 40
Russian twist with KB 2 x 50
20 KB snatches

What did you do today, comment below

Jo

My Workout of the Day

Tuesday 20th October
RUN-on treadmill
10 minute warm up @10kph including 3 x 30sec stride outs
5 mins 12.6kph/5 mins 10kph
4 mins 12.6kph/4 mins 10kph
3 mins 12.6kph/3 mins 10kph
2 mins 12.6kph/2 mins 10kph
1 mins 12.6kph/1 mins 10kph

All done on level 3 incline
Cooldown 5 mins jog/walk

Use this blog as a way to keep accountable with your workouts. Let others know what an effort you are putting in. Click the 'comments' button below to add your workout

Jo

Workout of the Day

Thursday-60 minute race pace run
Friday-5 exercise circuit,1 minute each exercise x 4 no rests
-high knees
-spiderman plank
-kettlebell deep squat
-kettlebell swings
-kettlebell russian twist

Saturday-14km aerobic run in the morning
5 exercise circuit in afternoon (with Greg)1 minute each x 4 no rests
-weighted fast step ups
-spiderman plank
-rope skipping fast
-overhead medicine ball throws
-russian twist with medicine ball

How have your workouts been going? Been doing them or still wondering why nothing is changing? Make the change today. Do something about it. Anyone can do this if you drop the excuses. Email me if you need some help joanne@fitterfasteronline.com or go to http://www.fitterfasteronline.com for more info.

Want to try a workout with me? Email me for a free training session joanne@fitterfasteronline.com

Jo

Free Fitness Training Session

Is it possible to train effectively without a fitness coach? Yes it is. Most definately you can work out and exercise without a fitness coach to help you.

But most people need the extra motivation that having a coach and a set appointment can provide.

Our bodies are very good at acclimatising to any stress placed upon it. That is how you get fitter. A correctly organised and progressive program will improve your fitness a lot quicker and get you to your goals sooner.

Want a fit, lean and firm body? Want more energy all day every day? Want to fit into the size you used to wear? Want a shapely butt and thighs, a flat stomach, what about washboard abs? Want to improve you sports performance, get faster, have more endurance? Want to achieve all this in the shortest possible time without getting injured or getting bored before you get there? This is where a Fitness Coach comes in.

There are many variables in a properly structured training plan:

Different exercises

Different variations and progressions of those exercises

Varying rest periods

Varying work periods

Numbers of sets

Numbers of repetitions

Changing resistance

Changing recovery periods (days off)

Order of exercises

Frequency of training

Different modes of training-cardio, strength etc

Overall volume of training

Different equipment use

Proper use and progression of all of the above variables will get the best results and will vary depending on your individual fitness level, goals, past injuries, time available, motivation and capabilities as well as your individual ability to absorb and recover from the training load placed on you.

I can design individual programs that are geared towards you and your circumstances. Programs that will get you the best results, no matter what your goals.

Come and try one of my group sessions at no cost and see what it is all about. The exercises within each session are geared to the individual's level whether you are a pure beginner or have been training for some time.

To book a free training session and get your free fitness assessment email me at joanne@fitterfasteronline.com What have you got to lose?

Workout of the day

Wednesday 15th October


Kettlebell circuit twice through- no rests Total 50-60 minutes
Turkish get upx 6
Alt clean and press x 20
Double bent over row x 20
Burpee/high pull/kb squat combination x 15
Figure 8 to hold x 30
Push up/Up and Downer combo x 15
Alt double clean x 30
Suitcase deadlift x 20
Alt chest press on floor x 20
russian twist x 50
Hi pull/snatch combo x 20
Seesaw press x 20
Figure 8 under lunge x 15 each leg
renegade row x 20
squat-triple crush x 15

Workout of the day

Monday 13th-20 minutes abdominals circuit
Tuesday 14th-13km race pace plus run in morning and 20 minute kettlebell circuit in evening
Record your workouts in the comments below. It's great to keep a track of what you are doing to inspire yourself and others to fit something in everyday

Lost 2.4kg in first 10 days

I received this email yesterday from one of my nutrition and group fitness clients. She was happy for me to share it with you all.

"Well, without bragging Jo, thanks to you I have lost 2.4kg in the last 10 days!! So very excited about it. Can't wait until you measure me in a week or so time. This in it's self has given me so much determination I just want to keep going until I am satisfied that I have lost the weight that is needed to be lost and to have that general well being feeling that I have'nt had for a long time. So thankyou to you for helping me make these changes and look forward to seeing you on Monday at 9.30 sharp!! (Suey had better be up and ready!!) Eating plan going very well. Amanda"

I must stress though that this is a long term plan. Initial weight loss may come very quickly, and it is the long term maintainance of this fat loss that I am striving to help you all achieve. The healthy eating and exercise are lifelong habits that I am hopeing you will all adopt.

Jo

PS Thanks again to all who have faith in my systems. I know that they work and you are proving that they do, but only with committment and hard work from you.

WORKOUT OF THE DAY

Sunday 12th October 2008
My workout of the day
60 mins on bike at high aerobic pace followed by fast (for me) 6km run.

Easier recovery day today

Come on everyone, record what you did today by adding a comment below. Recording your workouts will keep you accountable and more likely to stick with it. You may even encourage someone else to get moving!

WORKOUT OF THE DAY-SATURDAY 11TH OCTOBER

I am starting this new daily blog called Workout of the Day as a way of keeping accountable for my training. It would be a great idea if you also recorded your weekly workouts to keep yourself accountable and also to encourage others. So each day that you do a workout, hit the 'comments' button below my entry and record your own workout. Be as detailed or as brief as you like. Record your PBs or anything else. It has been proven that recording your workouts is a great way to maintain consistency with your fitness plan.

Here's mine for the day.



6am- kettlebell circuit twice through-spiderman planksx20/kb swingsx100/renegade rowsx20/Doubledeep front squatsx15/Feet raised russian twistx30/kb high pullx 30 Total time 25 mins

6.30am 14km aerobic run

9.30am 40 minute bootcamp session

This was an unusually hard training day.

For workout ideas you can do at home go here

Online Training Plans

Just a quick note that my online training program special price ends on Sunday at 11.59pm. The Online program includes all strength and cardio sessions for the full 8 weeks and full email support. Plans are updated and reviewed throughout the 8 weeks.
All online trainees also are entitled to attend any group fitness class for only $5- Times for group fitness classes can be found here

The special price of $60 expires on 12th October. Once you lock in at this price, further 8 week blocks can be purchased for the same low price. Email me if you have any questions.

Jo

Fitness Coaching Costs Reduced

I've been thinking about our kids and their health and fitness. Why not provide programs for kids who want or need to join in. I have added prices for group fitness classes for students aged 10-16.

The prices will be as follows:
12 group (or bootcamp) sessions for $60
24 group (or bootcamp) sessions for $100

The kids 12 sessions package will have an expiry period of 10 weeks
The kids 24 seesions package will have an expiry period of 15 weeks

The class times are:
Monday 6am my place
Monday 9.30am my place
Wednesday 5pm Jack Pascoe Reserve
Saturday 9.30am Princes Park

These classes are great for kids. They can come to any time slot as long as they book. As you know Caitlin (aged 11) joins in often and loves it. I have seen her improve her strength considerably over the past couple of months while having fun. She joins in of her own accord. I have never once asked her to join me. We often train together at home. This type of training is great for all sports and things like energy breakthrough etc. It is also great if they don't do sports and just want to have some fun while improving their fitness.

A full price list can be found here

I will have this option up and running on my website later today. If you have any questions or comments use the link below or email me at joanne@fitterfasteronline.com

While on the subject, anyone following my healthy eating plan should not be cooking seperate meals for their family. What you are eating for tea, for instance, can and should be what you are serving to your loved ones. You can change their portion sizes of course and they will probably need some potato or rice etc with theirs (you will add this back to your meals in very small portions if you want when you reach your goal weight) Don't make this hard for yourself by cooking different things. Your whole family should be eating REAL foods too. It is not just you that should be getting healthier!

What are we eating?

I'm not the only one raving about eating real food. There is a plethora of information about it on the net. Here is a really short article about going to the supermarket.




"Look On Aisle 5 was written by Virginia Bola, PsyD from DietWithAnAttitude.com

Have you ever stopped to calculate how much time you spend in each section of the supermarket?

Apart from the non-food areas of drug store supplies, rubber goods, and diapers, most stores have about 10 distinct food areas: produce, dairy, meat, ethnic foods and pasta, canned foods, prepared foods, drinks, frozen foods, snacks, and deli.

The areas where most of our intake should focus, if we are watching our weight and our health, are always on the edges, against the wall: produce, meat, dairy. We can easily navigate through 80 or 90 percent of the store without bumping into them.

Next week, I’ll get vegetables, we promise, as we wade into the packaged and frozen foods that fit so much more neatly into our time-starved, rat-race lives. It is so much less time and trouble to microwave a plate than slow simmer or steam something, plus there’s all that cutting and chopping time we just can’t spare.

The frozen stuff doesn’t taste as good but luckily the manufacturers figured that out and added butter sauce or cheese sauce to give it more flavor, a few nuts or other crispy additions to add some snap – nothing is plain any more.

We stock up on packages loaded with chemicals we can’t even pronounce. We pick up bags of quick snacks with nary a nutrient in the bunch. We throw fluffy breads and crackers into our cart, knowing they are merely edible plates.

Ten years ago, I lived in a Korean neighborhood. I couldn’t read half of the market’s signs and ingredients but shopped there anyway because of the atmosphere, dominated by an enormous variety of produce that took up at least half the store’s space. Trying totally new, strange-looking roots and fruits was exciting: sometimes marvelous, occasionally vile.

We have taken our markets into the age of the superstores where everything is available but nothing is natural. What are we doing to our poor bodies? We feed them junk and then spend a fortune on trying to acquire the "natural" look. Fat chance (pun intentional)!"

There is more info about this at www.fitterfasteronline.com

Is Your Newsletter Arriving?

Have you subscribed to the FitterFaster Newsletter yet?
This is a weekly newsletter containing new workouts, fitness tips, recipes and other ideas and information to help you get the body you dream of. If you have subscribed and have not been receiving your issues each Monday, please check your junk mail folder and add me to your safe senders list to ensure that you don't miss an issue. This is where I put my special offers as well, so don't miss them!

A special thanks to all who have signed up for Personal Fitness Coaching and/or Bootcamps already. To those who attended Saturday, don't forget to sign up with a friend for a 12 or 24 session package before Friday to receive 2 extra sessions each for no extra charge.

All Personal Fitness Coaching Packages include home workouts and unlimited email contacts.

Thanks again for your support

Jo

Looking forward to seeing all the shapely new bodies for summer

Five dollar bootcamp sessions

Alert!!!

All current online training clients can attend any group fitness session for just $5-

This is one of the ongoing benefits of being an online training client.


Make sure you book your place by letting me know you are attending at least 12 hours in advance.

Jo

Bootcamp was a success

Today's free fitness bootcamp was a great success this morning with 10 'campers' turning up and participating with great enthusiasm in their first session. We covered lots of basic exercises some of which were deceivingly more difficult than they looked. Let's hope you are not too sore tomorrow! When it was over everyone was already talking about doing it again and organising to meet up for another workout.

Brooke won the Personal Fitness Coaching sessions raffle and I will be emailing a special offer to all who attended for further 'bootcamp' or 'Semi Private Personal Coaching sessions'

Thanks heaps for being such a great group and I look forward to training with you all again.

Go to www.fitterfasteronline.com to get current prices and times for Fitness Coaching sessions

Jo

She lost 26cm in 8 weeks

Sue booked in for her reassessment today and was very pleased with her results. She increased her upper body strength (via push up test) by an impressive 250% and her abdominal strength by 150%. That alone is amazing.
Overall she lost 26cm in her girth measurements by exercising for the full 8 weeks and making a super effort with her eating especially in the past 4 weeks. I am so proud of her, she has had many difficulties to overcome while achieving these amazing results. Read her comments and check out her photos here

Don't you want to get into shape before summer? Come along on Saturday for a demonstration of what you can do at home to see big changes in your body If you are going to come, let me know asap.

Jo