We’ve got off to a flying start this Spring with so many of you putting in so much effort at training each morning.

We’ve had some freak weather in Sydney with the dust storms in September and so far October feels more like Autumn than spring, but it still hasn’t deterred you from getting up in the morning and working hard.

And with summer fast approaching the work you put in now will be rewarded when you can go to the beach with confidence knowing you look great.

Anyway there’s been a few things going on at Dangerously Fit this month so without further ado…

Testimonials
Firstly I’d like to say well done to everyone in this video for the results you’ve achieved, it’s very rewarding for us to see so many of you reach your goals.

Secondly I’d like to thank you all for helping us spread the word about Dangerously Fit, we appreciate your support in helping us grow the business.

Also if Ive missed anyone and you’d like to be in our next video we’d love to hear from you.

Rushcutters Bay Evening Classes
Now daylight savings is here we’ve put on two new evening classes at Rushcutters Bay at 6.30pm – 7.15pm on Tuesday and Thursday.

Both these classes are included within the boot camp package.

Click here for more info on our Sydney boot camp.

Running Group
The Saturday morning running class is now included in the  boot camp program.

If you’re currently a boot camp member feel free to pop down, otherwise it’s $80 = 4 weeks.

Click here for more info… Running Group Eastern Suburbs

Fitness Tests

Last month we had some great results again in the fitness tests.

James from the Bondi boot camp came out on top again with the bleep test (14.9), we’re looking to see someone challenge him this month for the top spot.

Joe also from the Bondi boot camp did the most push ups in 60 seconds (70 reps), great effort!

Alex (again from the Bondi  boot camp) held the plank for the longest time with a hold of 3 min 17 seconds.

With the fitness tests are on again this week and we’re looking to see some of the other boot camps challenge the Bondi camp for the top spots.

For the rest of the fitness results visit our members site.

Boot Camp Referral Program
Just to remind you of our boot camp referral program, if you refer a friend and they sign up we’ll give you a 50% discount off your next month.

Wishing you the best of health.

Dan Clay
Dangerously Fit

                          

Exercise 1
We split the camp into groups of 4-5 people. Set up 5 exercise stations 50 meters apart. 1 minute of work at each station, then everyone had 15 seconds to get to the next station. We completed 3 sets with a 90 second rest between.

On the run
Station 1. Ring Rows >> Jog
Station 2. KB Push up, Squat, Press >> Jog
Station 3. Squat and Squat Thrust >> Jog
Station 4. Lunge and Chest Press >> Jog
Station 5. Med-ball chop >> Jog

Partner Sprints
We split campers into pairs(similar fitness level). Partners face each other 60 meters apart and race each other to opposite end. Complete 10 sprints with a 30 second rest between reps. We completed 2 sets.

Till next week.

Enjoy

Dan Clay
Dangerously Fit
Dangerously Fit Personal Training

                          

If so use these guidelines as a blueprint for your strength training program.

There’s a lot of misunderstanding as to how beginners should begin their strength training program.

For some reason most people begin strength training using machines then progress on to free weights when they have ‘mastered’ machine weights. There is no need to ‘master machines’ because they take no learning – anyone can push a fixed weight up and down.

The reason we start beginners with a break in program is to prepare your stabilizing muscles for free weights. Your body needs to learn how to control, stabilize and then move your own body before lifting external weights.

Always train with your bodyweight first, (i.e. push up’s, bodyweight squats) before adding any type of external weight! (The only exception to this rule is if you have poor strength to bodyweight ratio).

A beginner will increase strength much faster than a seasoned lifter, use total body workouts or upper/lower body splits (training the upper lower body on separate days) There is no need to “blitz” individual muscles using bodybuilding routines (unless you’re a bodybuilder training 6 days a week and using a concoction of performance enhancing drugs).

Always perform large multi-joint exercises, which are exercise’s that use multiple muscles at one time.

Begin your strength training program with a ‘break in program’ using high reps (12-15) to prepare the muscles and tendons for the following programs which will increase in intensity. A beginner usually does not need to use any more than 2 sets per exercise, there’s no need to do anymore as your body has made very few adaptation’s to exercise.

Train movement patterns instead of body-parts and incorporate functional exercises into your strength training routine where you;

Push
Pull
Twist
Bend
Lunge
Squat

Don’t try to lift too heavy too soon and give your body at least 48 hrs recovery between workouts to let your body recover and adapt to the load your placing it under. Make sure you eat a meal high in carbohydrates 3 hours before your workout and be sure to consume a mixture of both carbs and protein within 15mins of finishing your workout. Eat a well balanced diet with plenty of fruits, veg’s and wholefoods and get plenty of rest.

If you have any questions please feel free to post them below.

Train Hard!

Dan Clay
Dangerously Fit
Personal Trainer Sydney