Mill Park Private Gym

Isolation workouts

Isolation workouts

As an active person and operating a personal training business I’m shut until further notice. Its now time for us to incorporate some Isolation workouts so time to move. During the unfortunate shutdown of the country we’ ve been told to stay at home, I figure most of us are in a similar place. As business owners the government has told me that we are in hibernation mode. Whatever they want to call I’m now unemployed and its time to get moving.

With now having only limited opportunities to exercise like were used too we can’t be too choosy with available options. Without access the usual activities we so much enjoy, no access to the gym or smashing your group fitness class with friends you now must settle with other forms of exercise.

Either outside or indoors under isolation lockdown. I know what I prefer. Time to get moving people.  

I’m fortunate that as a regular runner with access to an exercise bike and my own equipment exercising is not a problem. What if you don’t have equipment? With limitation to outdoor activities been diminished this still leaves you with some options.

Time to get moving with walk to Run

If you have ever wanted to try it, now would be a good time. The many benefits of what running brings to the table are good reasons why this form of activity is recommended as part of an effective isolation workout. This includes:

  • The strengthening of lower body muscles
  • Strengthening the lungs
  • Mental health,
  • Weight management.
  • A strong immune system
  • Keeps the blood pressure under check and
  • Now gets you out of the house.

Especially if you’ve been keeping an eye out on the kids while they home school.

Start with a walk / run plan. For example, go out and walk for 5minutes then run slowly for 1 minute and repeat it for up to 20-30minuter at first. It clears the mind, provides some necessary movement to the body and is a brilliant overall exercise. Another is to find an oval and do walk run 50/50 around the oval. The possibilities are many, remember start of slowly then build it up as it suits.

For those who currently do walk and have a few routes, Adding running to your isolation workout schedule now would be a good opportunity to begin running that last 500+ meters and build it from there.

Bodyweight has several isolation workouts variables

The internet is all over this one, you can just about get a program here for all levels of strength and commitment. What I’m suggesting is to first go and find out how to properly perform the basic movement that are achievable to you. Pick some of the classics like a bodyweight squat. It’s best Learn the movement properly and start of gently and try to avoid busting out more than you can handle on the first time. Next tackle the various ways you can execute a push up, find the one progression that suits you and apply. There are several aids that can be used to change it up once you have the basics down.

The next one I propose is a pulling movement, this one will be a little challenging for you to achieve as you don’t have access to a chin up bar or equipment. Best to look up what is called an Australian row also known as an Australian pull up. (I kid you not) You can pick up a stick at your nearest Bunning store to find something suitable. BTW, working the pulling and pushing movements will also tax those arms.

Then there’s core

Then there’s core, the most basic of isolation workouts to use at home. No suprise, It’s one of the most often worked areas in bodyweight. There are literally 100s of core variations out there, start with the plank and some crunch movement and build up from there.

Once you build up the fundamental to each movement there will be many variations to making the movement tougher. Get the classics right. When you achieve a basic understanding and built up your strength and confidence you can start adding on more challenging exercises.

I’ll name a few to get you going however with a bit of research you will find a lot more.

Alternating Lunges, mountain climbers, Pistol squat (hard), jump squats, glute bridges and burpees. These are more on the cardio side however they all work best when the movement is right. Hit them when you think you can handle the workload. Enjoy.

Stretches

To complement the bodyweight movements and build up your exercise knowledge it will be beneficial to learn the stretches that support the exercises. It adds value to your time and makes the session more efficient. You are exercising or stretching it out. In my opinion I would recommend you learn the full body facial stretches first them move onto the major areas like the Hip and Shoulder. Finally, you can learn the many possible isolation stretches about. Think full body, Major muscles, then isolate.

The benefit with taking this approach is that you will identify the troubled areas that can be professionally worked on once this lockdown has ended.

Nutritional awareness

A lot’s been written on Nutrition. You can find an endless amount of nutritional knowledge from all sorts of qualified professionals to the ever-increasing so-called influencers. On what you should be eating. I for the record will always listen to the professional, not the influencer. I’m sure it’s all delicious and the comfort food recipes are out of this world. I suggest now to be aware of what you are consuming. Dont let it get away from you. You reckon you will work it off do you?

One of the best ways to keep in check of the amount of food you consume is to start on a food diary. This will tell you exactly what you’re doing and diligently recording it will help you in making the proper food choices. With a general lack of movement now I’m taking my own advice and noting all my food and beverage consumption.

I understand that his is not for all, however this is a great way of ensuring that weight management issues doesn’t get away from you during isolation.

Kids Isolation workouts. Get them moving outside

If you are working from home and have the kids with you schooling online. Use this as a great opportunity to take the family out for some outdoor exercise. As playgrounds are not in use now its best you all go out and walk/run. So if possible have the kids ride their bikes.

It gets everyone out of the house together clears the mind and freshens everyone up. Therefore now is a good time to walk to the oval and practice running while the kids kick the ball.

I know it’s the bare minimum and not an “ultimate” home workout program. The Isolation workout suggestion is to get you started on establishing a habit (forced or not) that you can continue and build on post our stay home restrictions.

As you, I look forward to having my total freedom back and get back to normal.

Stay safe.

Our running year so far

Great start to our running year

Our running so far this year has allowed us to only be able to squeeze in two running events before we as a nation came to a complete stop due to the Covid 19 virus. Which unfortunately has held us all at bay from late 2019. It has been interesting.

The first event we managed to participate in is the well populated 28klm Two bays trail run held in early January. Starting from Dromana and ending at Cape Shank it’s a new running trail event for us this year. So we decided to tackle it as its been on our bucket list for a while. For the other experienced and more committed runners who participate in the grueling 56Klm. It’s an out and back run from Cape shank. The return-back route is an amazing conquest.

For those who attempted either one of the distances, you have another year to prepare and go again. Well done for giving it a go. Because we know how hard it is.

Running Base planning

For Adam, Kaan and I we fortunately had sufficient time to get in the necessary training and set ourselves a 12 week training program. In short the key points are to:

  • Build a greater fitness base
  • Add some elevation
  • Build the condition required to complete the distance
  • Prevent injury
  • Recover well

For us every running year to simply complete an event is not enough. To recover well is just as important so a solid well-planned preparation was the key.

This allows for continuation of running and maintain health. Its why we run yeah?

We all managed to complete it in reasonable times and now have a greater understanding for next years event and will be more aware of the nuances of the course and adjust training accordingly. No substitute for experience.

With 2 Bays done and dusted and the initial post celebratory drinks and food were consumed over it was time for me to prepare from the next event in the coming weeks. This time I would be a solo participant as both work and other commitments prevented my running buddies from running. Someone has to carry the can.

More hills to run

As a regular runner and participant of several events over time it was great to be starting our running year with an early 28klm trail run then followed 3 weeks later by the next event. You see the 3 weeks before an event is usually the time to log in that last long run. For me it was a treat to have built up my base from late 2019, run a new longer event and now prep for a shorter one soon. I basically treated the two bays run as my last long run for the next trail event at Kilcunda which is an enjoyable half marathon distance.

I will mention that certain parts of the two bays offer some spectacular scenery and amazing vistas and the single trail sections were fast flowing, however for me running Kilcunda along the beach coastal path and an opportunity to run on the beach itself was an amazing treat. It’s one of the events that I look forward too. Its fast and the elevation isn’t too harsh on the legs with its rolling short hills and flat packed running surface. It’s a personal favourite.

Then it all went to pieces. Well almost.

Buller trail run  

The next event we had all signed up was the very challenging and intimidating 22klm run at Mt Buller. This one is an Alpine run with an elevation profile of over 1000m. While the previous two events had challenging elevations for the distances the pure descending or climbing nature of this course doesn’t allow for much even ground to run on (just a little). You are being taxed most of the time. The quads will be burning on the decent or the hammies will be grinding out during the climb.

Given that Kilcunda had been run the first week of February and Buller was supposed to be on the 5th of April it was sufficient time to build the running conditioning from past events and start to focusing the workouts on more challenging terrain designed for optimum elevation.

It was time to climb more so welcome Masons falls in Kinglake.

I had as part of our running plan included some specific elevation on our Long Sunday run. For the month of March that consisted of 5 Sundays we managed to reach a touch over 7000m of elevation in total in preparation for Buller. As luck would have it by the time we had run the last week of the month it was already a given that the event was going to be cancelled and were not going to make it. With the lockdown and stage 3 of conditions imposed by the Vic government it left us all with no event, sadly we had to adjust our strategy on not let our motivation wane.

Hibernation running plan.

Once we found out that a semi lockdown was in place and were effectively on hibernation mode (Gov words) we simply readjusted our general plan and now run a base building style where we try to run at least 4 days per week with two strength session (time permitting). The Sunday is still the long run with now having to leave a little earlier than usual. About 5:30am now to have the luxury of running free of any other people around us. Therefore In keeping with social distancing there is only two of us with the 3rd member running solo on or around his property in the country. Sorry Adam.

With no event on the horizon that been 100% confirmed as a definite my strength and running plan is simple.

If all goes well, Monday is a recovery 7klm, Tuesday a steady 10klm, Wednesday a tempo 15, Thursday Strength day, Friday an early 10klm, Saturday strength and Sunday the long run. All runs are now on Road.

Meanwhile I’ve been fortunate enough to be able to strength train in my own home facility. Besides that , when running we are currently not breaking any laws by having two non-family members run together. Rest days and intensity here are as you feel. Until the next event is confirmed, we will then start working on a more specific and structured plan because that when the heavy running will be back. Fingers crossed on that.

The plan really is to get out and continue moving with the running and compliment it with a full body strength workout. So the idea is to keep you Strong, flexible, fresh and not break you. 

Future running events, maybe.

We plan on taking on the very well-known Surf coast century held in Anglesea. This fantastic weekend event in September consists of a 100k klm Ultra (yes 100klm) and a 50klm trail event both held on the Saturday. The 50 klm course is basically the second part of the 100. On Sunday the event allows those who wish to participate in shorter distances ranging from 8.7klm, 15.3klm and the 22.7 klm suited to most abilities who want to try out trail running. So i highly recommend this event as its well organised and the atmosphere is fantastic.

Only time will tell if this year’s event will go on and in a couple of weeks if the distancing restrictions will be lifted. With certain events returning and people’s work places operating as normal. However any event news will add to our running year so far.

To sum up , I hope that as an active person you have found a way around this slight change to our daily routine to incorporate some workouts, are eating well and getting enough rest. I have the little ones at home with me now for home learning. oh sorry “online learning” which now helping to keep me sane during Isolation.

Well see you on the trail.

Hiring a personal trainer

Hiring a personal trainer

It’s getting to the time of year again when people are starting to think about the oncoming spring months and now focusing on their current fitness, health and wellbeing.  It’s the perfect time to start your fitness regime given that you have plenty of time to prepare yourself for the warmer months ahead.

I myself have been involved with this industry as Claudefit personal training coming to 10 years and in addition have been proactive with my own personal fitness and strength since 1988. The industry since has dramatically changed in many positive ways with now an abundance of choices in getting you fit,strong and leaner within your reach, It’s just a matter of knowing what to look for.

If you are like me and past your late 40’s you are most likely looking for someone who at the very least has a sound working knowledge on how to train people. You will also be expecting to be paying a professional who delivers results and a high level of service for your time, money and effort you will be investing with this specific training resource.

So how do you find the correct personal trainer for you?

Here a few tips on finding the correct one. Given the nature of the industry its best to be armed with the knowledge of exactly what you are getting in return for your investment in time, your hard earned cash and safety. Here are the items that need to be on your checklist in order to make an informed and practical decision.

It’s all about you so be diligent in your choice.

Personal trainers can help people reach their health and fitness goals, or they could be big wastes of money

Experience & Professionalism

Given the variety of choice with our Industry an experience trainer who has time under their belt is certainly a worthy consideration.  For the ones who have been around the industry over 5 years you should be expecting to be with a trainer who has managed to stay busy enough with clients to keep themselves employed and continue to develop their skills. These are the ones who have acted with a sound professional approach and have managed to make a business out of personal training.

Skill set & Ability to deliver results

The expectation of the trainers should be that they’re well versed on their particular choice of skill set they promote. If they promote strength training ,Fitness conditioning , kickboxing or boxing do they have a background in either of these disciplines or was it obtained from a weekend workshop. At Claudefit you are dealing with an experience Martial artist and registered Boxing coach. It’s important to understand which skill you are actually paying for.  It’s not only being thorough but for your own safety as these high impact sports (used for fitness)can injure the client with an overzealous trainer who with all good intentions pushed too hard.

Maturity

It goes without saying that your trainer should exhibit some sort of maturity, and what I mean by this is the ability to verbalise teaching cues without resorting to inappropriate language under the impression of getting you motivated. yelling down at adults isn’t my idea of training you. One of my dislikes in young trainers make questionable remarks on your current shape and overly judge you apparent lack of effort. It’s not our business to make such remarks. It’s ours to train you, educate and deliver results in a professional and supportive environment.  It’s always good to know your trainer also has responsibilities like kids, a mortgage and can understand life outside the gym. Apathy is not the domain of younger trainers who often mistakenly judge you are unmotivated and lazy.

Level of service

As someone with a strong background in client deliverable’s it’s the one item that has allowed me to be in this business for as long as I’ve been. Basically do as you say and follow up all your promises. If your trainer says they will call you, and then expect a call. Having to deal with someone who is consistently late for sessions and forgets important details should not be rewarded for this level of poor service. I previously had my own trainer who was coaching me spend most of our time (that I paid for) on Facebook or confirming the next day’s bookings. I simply cancelled the session on the spot and will never deal with them again irrespective of how “good” they are.

Premises

Safety and cleanliness of premise should be primary goal. Is the equipment being used up to the standard of using it in a commercial environment? You are not paying to use someone’s home gym set so expect to be working with equipment that is properly designed for this purpose. Again this is an issue of safety as you need to know the equipment can withstand the constant abuse it takes every day. A simple “cheapo” home gym simply won’t cut it. In addition a dirty gym reflects badly on the trainer.

Approach & personality  

This is an important component in getting the right trainer as you need to be aware how your potential trainer will approach the way they train you. Will they go all out and treat it as a boot camp, will they conducted as a slow and drawn out workshop (boring) or simply deliver the workout as you requested with a sound understanding of training protocols. Far too many times in my experience I have seen newbies somewhat destroyed by their trainer because they thought this is the way to achieve results.

My methods are simple. Claudefit gets you to move better, establish a solid base of all over strength and ensure that you fitness level compliment the other elements. Once this base of body conditioning is achieved it tends to work out that my clients are the ones pushing themselves as the feel how hard to work during out session and get the results they are after.

Remember you need to crawl before you walk.

Claudefit Personal training is an owner operator committed to delivering results based on your needs.

Ladies fitness and strength workout

Northern Suburbs Kettlebell trainer

Having been involved within the fitness industry since 2006 in starting from walking the gym floor, group fitness and now operating my own personal training private facility I’ve had the pleasure of working with hundreds of women in both group fitness and now in personal training sessions. Prior to that I had been involved with martial arts and seemed always to be in the teaching and training others mode. By now I think I’ve got a general idea as to what works well for the ladies, what they like and definitely what they don’t like.

If it wasn’t obvious to you the ladies have a habit of telling you outright what works, what they like and over time you get to learn a lot. Sometimes more that you would read in a book.

Now that I operate my own place I’m able to continue to deliver a high level of service in conducting my personal training sessions. I have the space and equipment now without disruption to cover the entire basis on what the ladies need.

Some of the requests I’ve had include. (In addition to strength, fitness, weight loss) are working the Hips, thighs, flabby triceps, bottom of the belly, muffin top and puny legs. OH let’s not forget their Bu**!

The exercises that are my go to movements will basically cover all the bases with the many and varied requests I get from clients and additionally allow me to provide them with a decent base of Strength, Fitness and ensure they move better. It’s only logical that with all programs you don’t just focus on just one element. You need an all over balance. Still hitting those areas a little harder doesn’t hurt.

Well almost.

Here are my most dynamic and effective exercises that are a favoured with the ladies I work with. As an experienced RKC2 kettlebell instructor with several years of ladies group fitness under my belt, watch out as you might get what you want!

Kettlebells

  • Kettlebell Squats – With any effective program the inclusion of squats in any form provider they are performed correctly will go a long way in achieving results. The kettlebell squats sith in the rack positon and hits both the quads and gluteus while the more upright position gets the core activated. Go get some.
  • Kettlebell SLDL – this little gem I picked up a few years ago from a fellow female fitness kettlebell instructor. How? It simply isolates the gluteus while working the single leg. Give this one a go and see how you negotiate the stairs at work the next couple of days. To date I haven hear one lady complain about the effect this one has.
  • Kettlebell Swings – A staple within the kettlebell world and a dynamic standalone movement that works your, hips, butt and legs all in one. The cardio gets an absolute boost while also promoting grip strength. It’s a go to for me when warming up that posterior chain. (Hamstrings, gluteus and lower back) and easily fits into the programming needs of my female clients.
  • Kettlebell Military press – One of my favourite movements is the classic Military press (standing shoulder press) that is performed standing up, as most kettlebell movements are. The simplicity with correct technique makes the Military press and ideal upper body movements. For the ladies the arms get a tremendous workout so there is rarely enough gas in the tank to even consider curls. An excellent shoulder workout with additional benefits when performed correctly.

Core work

  • Medicine ball sit ups – This old classic is basically performing a high volume of medicine ball throws while you complete a sit up and throw it back. Give this one a go with a lighter ball and go the volume. Your abs will be screaming for a while.
  • Hanging knee raises – This is an alternative to the good old crunches. It works the same muscles however the loading on the body creates a greater return with isometrically holding the core, grip strength overhead extension and works the core brilliantly.
  • Hollow position/prone holds – These two I stole from my gymnastics buddies and is a well know one with the yoga group. I rotate the hollow (dish position) with the classic bridge hold to ensure your core area is also strengthened during strict stability work. Who’s up for a tight set of abs then?

This is just a small sample of the few exercises that work with only a kettlebell and 3 selected core movements. Obviously we can get results with a barbell and other equipment. For the sake of efficiency and keeping a solid tempo I have chosen the kettlebell for its ease of use and immediate effect it has during the session.

The ladies like to know what works ASAP, for now the kettlebells it is.

There are many more ways in hitting certain areas as requested. The above ways simply works for me given my experience with this dynamic tool in providing you what you want.

A firmer, leaner and fitter body.

Claudefit Operates his own private gym facility within a professional environment and takes a straightforward no fuss approach in delivering results.

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