#inspireaworldofmovement
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What’s on your Bucketlist?
iStadium Run Newcastle
FREE SPECIAL TRAINING OFFER PG 11
RUNNING EDITION
RUNNING EDITION
contents STRETCH YOURSELF
2 5
Words of inspiration RUNSTRONG
3
7
Training for Running
15
Nutrition
17 Bucket List Feature Story
18
YNB Stories
13 Shoes for Running
9
Words of inspiration I was never a runner. I was actually never an ‘anything’ exercise based. I was never interested in the ‘good’ pain associated with exercise. This was until I did it again, and again, and again!! And I got better at it, and fitter, and more inspired to do it again. I have seen so many people in my 20 odd years in the industry find out they are what they thought they were not. So many non gym junkies found a confidence that came from their strength. So many non-runners found comfort, fitness and a place to go in there solitude. Non Cyclists found strength when they started cycling, and so on. The point being, you become what you do repeatedly, your habits will shape you. Your associates will also change you. When you do something repeatedly, you tend to get better at it. Every one of those athletes, runners, sports people, leaders, and coaches that you know, became good at what they do though repeatedly doing it. And all of them started with the ‘First time’. That virgin run, that first game, that first gym visit! And you can be sure that on their first try, they felt the same way you did or will on your first attempt. The question is, do you have the mental aptitude to do something long enough to get better at it. To go through the obstacles and make impossible be possible. I am not a runner, but I run! I am not a cyclist, but I cycle! I have become the what I do. One thing I know is that anything another human being has ever done before is possible for me to achieve if I dedicate enough effort and time to doing it. I have to ignore the excuses, ignore the feeling that I can’t do it, or the, it’s too hard, and take the first step. Each challenge starts with the first attempt or commitment and gets easier the longer and more frequently you do it. What is your challenge?? Is this edition you will see a Half Marathon in the pages. Actually you have a 21k, 10k or a 5k run to choose from. A challenge to accept, or pass on. A challenge to your mind and body. A challenge that you have 3 mths to be a non runner for. Even if you’re not a runner, you could become a non runner who runs and feel accomplished about doing something you before thought was impossible. Challenge yourself and choose your challenge wisely because you will become it. #chooseyourchallenge John Pirlo Chief Inspirer & Managing Director of Genesis Fitness Clubs
If I am a runner should I stretch?
As a physiotherapist, I am often asked by runners whether they need to stretch more frequently, and as a physiotherapist, I can say unequivocally and without fear of reproach, that the answer is YES, or NO or MAYBE! You see, stretching is a very effective way to achieve some physiological change, but its benefits are completely determined by what it is that you are trying to achieve. Stretch for the WRONG REASONS and you’ll be disappointed with the results. Most people stretch in an effort to reduce injuries, and I know that very few people actually enjoy it. Studies into stretching, have shown that stretching is largely ineffective in reducing the incidence of injuries. One particular study, done with 1200 Army Recruits, demonstrated that those who stretched before
exercise were no less likely to be injured than those who didn’t. So strike one against stretching. If we keep in mind that stretching is done primarily to increase range of movement, we need to determine whether runners need to have good range of motion. As a general rule, very few people are limited in their running stride by flexibility and if you can touch your knees (let alone your toes) you probably have enough range of motion to run efficiently. I would say that unless you are sprinting at the end of a race, probably downhill, on an uneven surface you don’t need great range of motion and hence stretching offers no performance enhancing effects. Strike two, and not looking good for stretching. Now if you’ve been running
long enough, you’ve probably experienced pain on the outside of your knee and you may have told that your ITB is WAY TOO TIGHT (we physio’s love saying stuff like this). Now it may seem obvious that stretching your ITB will help here, but please reconsider. Your ITB is probably tightening because it’s trying to deal with the loads placed upon it, and probably I’d say 80% of the time because your glutes aren’t stabilizing your pelvis well. So by all means stretch your ITB to improve your symptoms, but I’d suggest working on your pelvic stability to actually fix the underling cause. 3 strikes, and stretching, you’re OUT. SO can we throw stretching out all together? Well, not quite… If we think of how the muscles work during exercise, we would know that muscles contract
If I am a runner, should I stretch? and relax to produce movement of the body. If we take the work analogy further, and consider the body as a machine, we would remember from high school that no machine is 100% efficient, and this is certainly true of our bodies. You might not be aware that muscle
Also consider the runner who has a responsible job, like in an office or something. If they are spending a lot of time sitting, their Hip Flexors will be constantly in a shortened position and will adapt as such. When they start running, they will need to extend their hips to move forward and this may be limited by tight hip flexors. In this instance, stretching can be useful to restore tissue length to normal.
contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right), but they require energy to relax.
So should I stretch? Well it depends on why you are doing it, and what you think it will achieve in YOUR body. I don’t think you should blindly stretch routinely but nor should you discard it completely. Stretch with a goal and purpose, and remember that whilst it may not turn you into a super athlete, stretching is not going to hurt you either. Do you know what? Just do it if it feels good and don’t be a guilt stretcher!
This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins. So assuming you are not dead, what has this got to do with running? Well, if it takes effort to relax muscles, and we are not 100% efficient, then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed. These muscles may then be shortened compared to when we started running. Stretching, can in this instance, provide a physical stimulus to return these muscles to their normal length. Stretching may also be beneficial for people who have shortened muscles due to their lifestyle. Things like stress can increase muscle tone and stretching can help to relax these muscles back to “normal”.
Facebook: grandstand sports injury clinic Twitter: @grandstandphys Instagram: grandstandphys
“My chronic lower back pain has completely gone. I’m practically injury free, No physiotherapy visits for over 9months. I’m able to train longer and more often. In the last 12 months, I’ve set new PBs in 3km, 5km, 10km and 14km events. My posture while sitting and standing is better. I also look taller in my running photos.” “RunStrong is the best investment that I can make in my wellbeing and wallet. I feel stronger and it saves me time and money “
Mathew – Runstrong attendee 4 terms in a row “The program has made a massive difference to my running mobility, core strength, running style and mental strength - learning to push on when the body is tired. “
Kristian – Runstrong attendee
In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners, RUNSTRONG. Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas.
In Term 3, we encourage you to take up this challenge, which includes regular testing so you can track and monitor your progress. RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015
The program is unique in that it is build based on movements required to run more efficiently and injury free. Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program. This ranges from seasoned runners at the top of their game to those just embarking on a running journey. We have included just three recent quotes that definitely capture the general feedback we receive about this program!
UpnAdam Monday 7:30pm (Advanced Only) Wednesday 6:30pm Genesis Fitness Clubs Warners Bay - Tuesday 7:00pm Maitland - Thursday 6:15pm Cooks Hill (Howzat) - Friday 9am All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)
iSTADIUM Run is a Newcastle Run like no other. Starting at Hunter Stadium and heading to Merewether beach and back, you will run or walk down some of the most iconic streets of Newcastle City. With wide roads and a relatively flat course, this is one not to be missed. Entertainment and hydration stations all along the course will keep you energised; so set yourself a challenge, download our training program, and be...
#inspiredtorun
For the first time, runners will be able to finish a course inside the Hunter Stadium. Originally known as the International Sports Centre, this centerpiece of Hunter Venues Sport precinct will, for the first time, be used as the start and finish point for any running event in the history of Newcastle. The Half Marathon event will take runners from Hunter Stadium, south onto Lambton Road towards Newcastle. Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline, returning along the same course to Hunter Stadium for the grand finish. There will also be a 10km event that takes runners along the same course, starting and finishing in Hunter Stadium with a turn point along Parkway Avenue, Hamilton South. The 5km event sees the same start and finish as the other events, with a turn point being in Broadmeadow. The One Mile Kids/Family Run will loop around the stadium and finish inside. With a planned 7000 participants across the different distances offered for the event, it will be an amazing experience.
Get Involved iStadium Run Newcastle is committed to providing the best, quality event to our local community, we thought “why not include the best?” So, you are invited to get involved. “What can you do?” iStadium Run will be looking for volunteers for the event day, water stationers, on course entertainment, and we would love if you could promote the new local running event, iStadium Run amongst our community. We are open to your thoughts so please share them. This will be a professionally run event with the goal to leave everyone with a great experience. We hope to have your support and look forward to bringing iStadiumRun to Newcastle!!! For more info or to get in touch, visit
www.irunevents.com.au
As an exclusive to #inspireaworldofmovement, iStadium Run has prepared a training program for one of the flattest most scenic half Marathon courses in Australia. Here is a sneak peek into the intermediate 12 week training program.
1 Levels Ensure you select the training program which is best suited to your abilities. This is noted at the top of every program. BEGINNER - Suited for an runner runner who is stepping up to the Half Marathon for the first time. The main goal is to finish – time is far less important! INTERMEDIATE - Suited for a runner who had likely completed a Half Marathon previously but is looking to improve their time . ADVANCED - Suited for an experienced Half Marathoner runner looking for a personal best.
2 Fit to train? You should always consider seeking professional medical advice prior to commencing any training program.
3 Use the plan as a guide The plan is a “guide” only, as such the pace and heart rate data is based on an average guide for that particular level of plan, and you may need to adjust the pace and heart rate data to suit you.
4 Your own coach Your training program is like your own little coach, the best thing is that is specifies each week and beyond the type of sessions you should be doing. This means if you miss a session due to family or work commitments, you can adjust it slightly to suit you, so that overall you complete all recommended sessions.
5 Training tips/expert advice Use these tips on a weekly basis to help you along with your program. 12 weeks is quite a long time and you may find you come across obstacles along the way. Tips will be sent out each week on the Facebook page https://www.facebook.com/iruneventsaust
6 Adjusting the program You can adjust your training program to make it relevant to your circumstances (i.e. work, family and social commitments). Always take into account your current fitness
level and training history. Look to add variety to your rest days such as cross training, swimming or gym sessions.
7 Being in tune with your body This isn’t about being lazy but you need to listen to your body. Have a day off if you need it. It is far better to be cautious than to get an injury.
8 Park run/Lead up races Park run organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in. These can be a great addition to your training www.parkrun.com. au Undertaking some lead up races or race pace efforts is important for more experienced runners. Take advantage of some of the local fun runs in your area in the lead up to the event. However, we have also put in regular time trials if you cannot race, so that you can monitor your progress as well as determine the pace you should run in your Speed sessions.
9 Program structure The core of all the programs is the Long Run. This is placed on the weekend as this is generally when most people have the time to complete this run. Although noted on a Sunday, don’t ever feel like the programs are so rigid you cannot modify them, some may choose to do this run on a Saturday. Whilst the volumes steadily build peaking three weeks out from the event day, the types of sessions change too. Towards the start of the program there is an emphasis on strength work by running hill repetitions. Although the course is very flat, to run to your potential an element of strength work is required, so you must prepare for it adequately. Towards the middle and later stages of the program ‘Speed and Tempo’ sessions are increased. Don’t worry that you may never actually run 21.1km prior to the day, trust the program and experience of the training program. Too many people have damaged their chances of having a good run by thinking that they need to reach this milestone in training. Long runs are deceptive, the body needs time to recover and this is why the day following a long run incorporates little, if any, running.
10 Functional core/strength work This training type features in the program twice a week. We suggest a routine of 20 minutes twice weekly. Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running. This also includes a focus on good core work. We will release videos during the program suggesting sessions you may like to undertake, otherwise discuss this with your local gym. We are extremely passionate about building this into a running program as it allows improved running form to be maintained when the body is under fatigue – like in a race. For those runners lucky enough to live in the Newcastle area we will have some fantastic offers for you to join into a RUNSTRONG class in the event leadup.
GA
GENERAL AEROBIC
General aerobic is a standard moderate effort run, slightly slower or equal in pace to Long Run – Just not as long. The aim to enhance overall aerobic conditioning.
TEMPO
T
TEMPO
The Tempo run – Lactate Threshold Pace (Close to 15k or Half Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences. The TEMPO part of a session should be completed on relatively flat ground. In the programs we refer to this quite a lot. We absolutely understand that you are training for a Marathon, but training at this pace for certain sessions is very beneficial in preparing you for your best Marathon. If you haven’t done a Half Marathon before that is ok too – set this as your desired realistic Half Marathon target pace.
SPEED WORK
S
LONG RUN
LR
SPEED WORK
Speed sessions are short repetitions of between 600-1600m at 5k pace. This provides stimulus
LONG RUN
Long run, the aim is to improve endurance. Do at the correct intensity ideally 10-20% slower than Marathon pace. You should be able to carry out a conversation running at this pace. If you prefer to use heart rate zones this online calculator will give you an indication of your HR zones http://www.runnerswec.com/running/hr_calculator_new.html
CORE STRENGTH
11 Types of sessions GENERAL AEROBIC
to increase speed and lactate threshold. These sessions allow you to become a faster runner and involve a warm up and warm down based around a core running set. The key to effective speed training is to aim to have all the repetitions completed within 1-3 seconds of each other. Don’t do the first rep so hard that the following reps are all slower, likewise do not take the first 1-2 reps easy then pick it up. A watch is necessary to time and monitor these sessions.
CS
CORE STRENGTH
Core and strength training type features in the program twice a week. We suggest a routine of 20 minutes twice weekly. Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running. This also includes a focus on good core work. As part of this training program we have also asked experienced run coaches and trainers to share their favorite running motivational quotes, some are new and some are borrowed, but regardless of the source we hope that they encourage and inspire you each week of your training program.
12 Do you want further assistance? TRAINING OFFER Check out the next page for 2 exclusive offers.
TRAINING OFFER Regardless of whether you have decided to follow a program or not. We have an exceptional deal for you. Genesis, RunLab and iStadium Run will give you 2 Weeks INTERVAL Training with Runlab OR 2 Weeks RUNSTRONG Training with Genesis OR BOTH!
Deal details We have organised a specialdeal for runners in the Newcastle and Sydney areas to attend RUNSTRONG GYM Classes.
Deal details We have organised a special deal for runners in the Newcastle and Sydney areas to attend on ground Runlab sessions. All Runlab sessions are led by expert and professional coaches who will lead you through the correct Warm up/drills/main interval set/ cool down and core-work utilising the TRX. At Myrungroup the challenging sessions featured are similar to the speed sessions listed in the program. These sessions are often better completed in a dynamic group environment, like at Runlab. Enter the I Stadium 5k/10k or Half Marathon by 19th July as a new Runlab client and receive 2 WEEKS FREE Training to any of our groups. Runlab sessions are held weekly in conjunction with the school term. Offer is for 1 session a week for a total of two free sessions. You can then choose to join the remaining 8 weeks of the term for only $159 saving $40! Further information can be found here: http://runlab.com.au/myrungroup/ You will need to register prior to attending your first Runlab session by contacting info@runlab.com.au
All RUNSTRONG sessions are led by expert and professional trainers. Runstrong is a dynamic functional strength class, which runs for approximately 50 minutes. The class follows a sequence of exercises in a specific order to allow participants to be challenged using different muscle groups which are all important for better and improved running efficiency and form. Runstrong is suitable for anyone wanting a high energy strength session incorporating lots of overall body strength exercises specifically targeting leg strengthening and core exercises with a focus on what will help you become a stronger, efficient and more aware runner. If you enjoy your running wish to improve and have less chance of getting injured, then this is the class for you. Enter the I Stadium 5k/10k or Half Marathon by 19th July as a new RUNSTRONG client and receive 2 WEEKS FREE Training to any of our special groups. RUNSTRONG sessions are held weekly in conjunction with the school term. Offer is for 1 session a week for a total of two free sessions. You can then choose to join the remaining 8 weeks of the term for only $159 Non genesis members or $120 if you are already a member of Genesis. Further information can be found here Participating Gyms: Gensis Fitness Maitland, Gensis Fitness Warners Bay, Gensis Fitness Cooks Hill (Howzat) and UpnAdam You will need to register prior to attending your first RUNSTRONG session by going here www.irunevents.com.au/istadium-offers
TRAINING PROGRAMS FOR YOU You can download the other iStadium Run programs from beginner to advanced by visiting www.irunevents.com.au/istadium-offers or click on one of the programs below
The 12 week training programs has been created by one of Australia’s leading Marathoners, Vlad Shatrov who is also the official trainer for the Blackmore’s Sydney Marathon and Half Marathons and the Sydney Harbour 10km and 5km events. Vlad is a local Newcastle runner who himself is training up for the berlin Marathon in September this year – he is aiming to break 2:20 for the full Marathon. Together with his hands on experience and qualifications together with his successful business Runlab, Vlad ticks all the boxes of being someone who has the authority to guide you towards training up for an event. Vlad’s debut Marathon of 2:34 has improved to 2:20 in February this year and he has placed competitively across all major road and trail distances in recent years.
Shoes for Running
Running Shoes, its that simple right? How many pairs of running shoes do you own? How old are they? Have you been expertly fitted for a pair of running shoes? These are all questions I often ask my runners, particularly if they are starting to get niggles or becoming injured. Although this isn’t my area of expertise, I can speak from experience in saying that different runners need different shoes to help them along on their running journey. There is nothing more frustrating then seeing runners start to make good improvements only to then see them breakdown with injury – sometimes due to inadequate footwear. If running is important to you and your going to take on a challenge such as a Half Marathon, my advice is simple. Go and see a running shoe specialty store to get correctly fitted. The guys at www.rei.com have listed out in a concise way some of the different types of shoes on the market.
Cushioning shoes: Best for mild pronators,
supinators or neutral runners for off-pavement runs. Provide increased shock absorption and some medial (arch-side) support.Some super-cushioned shoes provide as much as 50% more cushioning than traditional shoes for even greater shock absorption and stability.
Stability shoes: Good for neutral runners or those
who exhibit mild to moderate over pronation. They often include a firm “post” to reinforce the arch side of each midsole, an area highly impacted by over pronation.
Motion control shoes: Best for runners who exhibit moderate to severe over pronation. Offer features such as stiffer heels or a design built on straighter lasts to counter over pronation.
Barefoot shoes: Soles provide the bare minimum in
protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer— as little as 3–4mm—of shoe between your skin and the ground. All barefoot shoes feature a “zero drop” from heel to toe. (“Drop” is the difference between the height of the heel and the height of the toe.) This encourages a midfoot or forefoot strike. Traditional running shoes, by contrast, feature a 10–12mm drop from the heel to the toe, which encourages heel striking.
Minimalist shoes: These feature extremely light-
weight construction, little to no arch support and a heel drop of about 4–8mm to encourage a natural running motion and a midfoot strike, yet still offer cushioning and flex. Some minimalist styles may offer stability posting to help the over pronating runner transition to a barefoot running motion.
THE RIGHT ADVICE
It’s no secret to us that inappropriate or incorrectly fitted footwear can increase your risk of injury. Getting the right advice from your sports podiatrist and specialist running store is a very important start to injury-free sport and exercise. For more information, contact our friends below and they can help you with the right advice for the best shoes for your runing needs.
www.runnulla.com.au www. runningscience.com.au www.pureperformance.com.au
Are you doing your first half marathon, or perhaps wanting to improve your performance on your last run? Regardless of all the training you do, without the right fuel in the tank your body won’t get the best results from training or on race day. Preparation should start early and focus on achieving adequate energy intake and a healthy balanced diet of fruit, vegetables, wholegrains, lean meats, low-fat dairy and plenty of water. On training days be sure to include good sources of carbohydrate before training such as cereal, oats, wholegrain toast with jam, fruit and yoghurt or fruit smoothies. You may find you need more carbohydrate on heavier training days, so try to match your intake to your training load. The weeks leading up to your half marathon is the perfect time to trial different pre-race foods, drinks and timing, to make sure you find meals that will sit comfortably when you run and provide the energy to get you over the finish line!
Nutrition & Hydration for the Half Marathon [By Sally Macklinshaw, Accredited Practising Dietitian]
So what makes a good pre-race meal? The aim of this meal is to fuel muscle glycogen stores and ensure good hydration. Food choices should be high in carbohydrate, low in fat and protein and consumed 2 - 4 hours before the event. Team this with around 400ml fluid and it can be helpful to keep it low in fibre to avoid stomach discomfort. A good rule of thumb is to aim for 1g of carb per kilo of body weight. E.g. a 70kg person should have about 70g of carbohydrate. Some examples might be 2 cups Cornflakes with skim milk + 300ml water or 2 white toast with honey + 400ml OJ or 4 Weet Bix, skim milk, a banana + 300ml water.
Hydration Start your race well hydrated by drinking about 400ml fluids with your pre-race meal plus another 300-400ml 15-20 mins before the race. Continue to sip water or sports drink throughout the race to replace fluids lost through sweating. After the event, continue drinking about 500ml an hour for the next few hours.
Do I need to Carb-load? Research has shown that carb-loading is most beneficial when the duration of the race is greater than 90 mins. For half-marathons it’s not necessary, but certainly recommended if you’re keen to attack a full marathon.
What are the best recovery foods? Recovery snacks are used to replenish your glycogen stores and repair any muscle damage. As with the pre-race meal it should contain approx. 1g carb per kilo of body weight, but should also include 15-25g protein. Consume this in the first 30 mins after your race along with fluids to enhance the recovery process. For example 600ml low-fat flavoured milk, or Up & Go with water and 2 bananas, or a chicken sandwich with 500ml Gatorade.
Genesis Charlestown & Warners Bay P. 0420 857 007 for appointments www.biteintolife.com.au
RUNNER SPOTLIGHT 2 Minutes with
Eloise Wellings Why do you think you are successful as an athlete? 1. I’ve got a great team around me: my coach, my family, training partners, friends, sponsors and medical team. 2. Experience, I’ve been running for 27 years 3. I guess I’m driven and I didn’t give up during the hard times
What challenges have you faced? In my late teens and early-mid twenties I had a lot of stress fractures. I missed three olympic teams through injury but I’ve learned a lot from those injuries and I believe those challenges have made me a better athlete, in fact I think they’ve helped shape the second half of my running career
Where were you born, live, grew up etc? I was born in New York, my dad had business over there for two years and then we moved back to Australia when I was about 12 months old. I grew up in the Sutherland Shire, running the trails in the national park that started just at the end of our street. It was a great neighbourhood to grow up in, plenty of other kids who all loved sport!
What are you looking forward to most about running the event? Having a crack at a fast time on the fast course and just encouraging the masses in their race, there’s a true running boom in newcastle and it’s great!
What is your favourite place to run and whats your favourite run session? I love running in my home town Cronulla and my favourite session is 8x800’s with 1 minute rest
BUCKETLIST RUN A 1/2 MARATHON
CLIMB A MOUTAIN
With all the focus on Digital development, better careers, Bigger mortgages and more of everything, we have forgotten to make time to do the things we always thought we would had time to do Later. Whether you are 18, or 80, you should be planning to do these things in the short term. What is on your Movement Bucket List? I mean, that physical challenge, active holiday, activity, race, event, or dare, that you always wanted to do! As active as I am now, Even I am guilty of wanting to do so many of these things but never set a date because I thought, ‘there will always be time later’. Recently I turned 40 and I realised that I hadn’t even started planning them. For instance, I have always wanted to do an Ironman, just to prove to myself that I could, and yet I kept putting it off. Maybe next year. This inspired us to start the Movement Bucket List. Not every Movement Bucket List item needs to be HUGE either. It doesn’t haven’t to be
DO A TRIATHLON
a Triathlon, or Climbing Mount Everest. It can be anything that you have wanted to do and something that challenges you to take the chance. Challenges you to make you feel. Challenges you to commit to something. Challenges you to remind yourself that you’re alive. There is an awesome world out there and your body is the tool for you to experience it. You may not even know your potential until you test yourself. My Bucket list is varied. Yes I want to do the Ironman Tri but I also want to run a half marathon which I will do before the tri in preparation. I also want to walk the Inca Trail to Machu Picchu for the experience and do the Kakoda trail for the History and experience the effort that our solders endured. Others on my list are as simple as taking up Yoga, because I know I need to and I have never prioritised the time. I also want to break dance. Yep, it’s on the list. Do you have a list? Even just a mental list?
WALK KAKODA TRIAL
Well I want to help you do it. I want to get others who want to do the same Movement Bucket List item doing them too. Post your bucket list on your facebook page and Hashtag #inspireaworldofmovement and we will select some to organise and if the timing works for you, then we will help you experience it. To make it easy to start, If you ever wanted to run a half marathon then it’s probably time to start training for the iSTADIUM Run that is featured in this edition. There will be thousands of others ticking it off their list on the same day. Great way to start.
- John Pirlo Chief Inspirer and Managing Director of Genesis Fitness Clubs (Pirlo Group)
Next e Challeng Starts Monday st 31 Augu 2015
ANOTHER NEW BEGINNING Welcome to the 4th Genesis Your New Beginning 12 Week Challenge. Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives. YNB is now a successful program that is supported with a mobile App, merchandise and an on-line nutrition portal. We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge. In saying this we are introducing some exciting features with our August launch including; • Male and Female Club and National Winners • Further enhancements and functions to the on-line nutrition service • Small Group Personal Training (SGPT)/Team Training as alternative to 1:1 Personal Training At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded. Brian lost an amazing 37kgs over 12 weeks and spending time with Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children, one of which requires full time care. This challenge is going to be the biggest and best yet. Make sure you get involved in the next challenge which starts in August. Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions. Gerard Healy National Fitness Manager Genesis Fitness CLubs
Brian Schultz National Winner 2015
YNB SUCCESS STORIES COOKS HILL
Before
After
I am a 50 year old lady with two grown up children and two Grandchildren. I am a member of Genesis at Mayfield. Where I have been attending the Run Strong class and love it. I also do Pilates at Warners Bay whenever possible. I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals.
When I started the YNB challenge I underestimated the impact it would have on my life.
My goal is to feel and look healthy. This is far more important to me than a number on the scales. To me it is about feeling like I can accomplish my goals and having enough energy to get through the day. In the past I have had serious back injuries and as a result have suffered debilitating pain. I have worked really hard to improve my back and it’s now at the point where I rarely have problems or pain. I was told the best thing I could do for it was to exercise and that’s exactly what I did. It has been hard work and at times I felt like I was never going to get any better however it has, and I appreciate being pain free so much. I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future. I am very excited about the Your New Beginning challenge. I feel like embarking on this challenge will be a journey of learning, discipline and fun. I anticipate lots of hard work and fun times sharing this experience with other Genesis it members.
Vicki Weller
Genesis Fitness Cooks Hill Lost 10.2% Lost 15.66% of body weight
The first 2 weeks were the hardest. I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad. But I persevered and things quickly improved. I now feel better than I ever have. The biggest changes can not be seen in photos or measured with a tape. I was happy with being pain free from my back issues. I had not realized just how stiff I had become. I asked my PT for postural improvement. He did much more than I thought possible. He worked on movement, flexibility and strength. I feel like for the first time in over 10 years I can move freely. I also stand and walk much better. The food was absolutely amazing. I feel like I have learnt to cook all over again. I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals. I learnt how much to eat and what not to eat. I have formed great exercise habits. The main thing I learnt is to make the most of any time you can to exercise. I live 45 minutes from the closest Genesis and work 10 hr days. My PT gave me a exercise program that could be done at home with very little equipment. I still loved doing at least one fun class per week as well as attend PT. Thank you, thank you, thank you. This was the change I needed and I am so excited to see were to from here. Vicki Weller
YNB SUCCESS STORIES CESSNOCK Craig Smith
Genesis Fitness Cessnock Lost 31.3kgs Lost 20.02% of body weight
Before
After
I’m 45, a chiropractor, 2 practices, staff, stress, waiting for child no. 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life. It would be nice to have all of the excuses why my weight ballooned up to near 160kg, but the problems with my weight really started when I was a lot younger. I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age. This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments.
Wow, the last 12 week have gone like a blur. I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight?), but realistically I was kidding myself. With the help from my PT Sam and other trainers Tania and Tracey; they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg. The YNB app and website helped me assess my diet and gave me a guide of what I should be eating. Chocolate, lollies and icecream wasn’t included surprisingly.
My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost. My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year; I found out that I had gallstones ( 5 severe attacks with 3 hospital stays), my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53). My lovely wife then asked me at a chiropractic seminar “are you the only fat chiropractor here?” (where everyone stopped, turned and looked at me, embarrassing and life changing?). It was time for me to make a big change! Can wait to start my YNB.
I am excited by one thing in particular with my weight loss. My kids no longer say “Dad your too fat to do….” or “I can beat you in a race you’re too fat to run”. They say instead “you’re got big muscles”; which I interpret as them being more proud of their dad. I would aliken the YNB to finishing my university degree; Persistence, Hard Work and Dedication is needed to get a great result! I am hoping that my wife doesn’t comment at future seminars! I that there will be man more people who find the YNB and can breakthrough their physical and mental barriers/obstacles so they can achieve a higher state of health and wellbeing
Create your own YNB Story - www.yournewbeginning.com.au
Mark Lane
YNB SUCCESS STORIES CHARLESTOWN
Genesis Fitness Charlestown Lost 3kgs Lost 4.2% of body weight
Before The reason I’m doing the YNB is to support my daughter, Mikhala. Mikhala was overweight but recently made the commitment to do something about it, and after a lot of hard work has now lost 30kg. I’ve seen the positive effect that this has had on her, and as well as support her in her continued fitness goals, she has inspired to me to do something about my own health. What I want to get out of this YNB is to lose some of the weight around my stomach and improve my general fitness.
After The YNB was great. With my wife and daughter both doing the YNB I was very motivated to stick to the programme. The level of support was amazing, the PT’s were very supportive, the diet plans and app made sticking on track a lot easier. We fully embraced the programme and the results show. I’ve managed to loose over 15cm from my stomach and am feeling fitter and healthier than I have in years.
What’s Your Story? - www.yournewbeginning.com.au
YNB SUCCESS STORIES MAITLAND
Brad Bidner
Genesis Fitness Maitland Lost 21.3kgs, Lost 19.45% of body weight
Before
After
My new beginning! The YNB challenge represents all that is important to me. It represents my wife and it represents my son. It stands for the choices that need to be made in order for us to be able to enjoy a long, fun and fulfilling life together.
What an amazing 12 weeks! I couldn’t have achieved these results without the dedicated help of some great professionals. I entered this challenge with an open mind and a willingness to do whatever it would take to make some important and lifelong changes. I’m extremely proud of my results and there’s no doubt that I’m a happier person for it all. I’m more energetic and much more fun around my family and my relationships with my wife and my son are stronger than they have ever been.
Being unfortunate enough to have experienced the loss of a parent at a young age due to health issues it is MY responsibility to make sure my own wife and children don’t have to go through the same thing. So, with this statement I make the comitment not just for the 12 weeks of the YNB challenge, but for the rest of my life to make healthy choices and look after my body. Not only for my own sake, but for that of my family who deserve a fit, fun loving Dad. Better HUSBAND! Better DAD! Better ME! YNB!
I’m not going to tell you it’s been easy because I’d be lying. No doubt there’s been time’s when it’s just been “too hard” but with will power and some great encouragement from the all of the staff at Genesis Maitland and most importantly my PT Chris Hoffman we made it to the finish line. Chris’s dedication to helping ordinary people achieve extraordinary results was nothing less then inspiring! We made it together. Win, lose or draw. Everyone who has completed this challenge and worked their way towards achieving all or even just some of their goals, we are all WINNERS. I would definitely recommend this life changing challenge to anyone and everyone. If you are prepared to stand up to the challenge and chase your dreams then nothing can stand in your way. The sense of achievement and accomplishment is unrivalled. WE MADE IT!!! Brad Bidner
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Harry Newman
YNB SUCCESS STORIES RUTHERFORD
Genesis Fitness Rutherford Gain 14.9kgs
Before
After
I’m undertaking the 12 week challenge to gain physical and mental strength, gain size and definition of my muscles and push past what my mind thinks my body can achieve. My health and self-esteem has reached an all-time low since leaving school. No exercise for 2 years, a poor diet, cigarettes and a terrible sleeping pattern have taken their toll on my mental and physical health and I need that to change today so I can make the most of the rest of my life.
Twelve weeks ago I set myself the goal of weighing 85 kilograms by the end of the challenge, which is proof in my mind that I did not realise my true potential both physically and mentally.
I’ve always been skinny and mostly stagnant, video games have been my primary time wasting activity over the past 2 years, but I’m convinced that my mind and body can be so much more, it has a potential that I am afraid to capitalise. I want to remove the anxieties of failure, and learn to silence the voice in my mind that says “give up” and amplify the voice that says “keep going”. It’s my goal to adapt this mindset towards my education and general outlook on life so that no goal is unattainable with enough hard work and perseverance. Since signing up to the challenge that day I haven’t had another cigarette, and that’s only the beginning of the changes to come. I don’t know what hardships I’ll face over these weeks and I don’t know how I’ll change, but I want to find out.
In 12 weeks I have become stronger and more comfortable with my body than I ever have before, my self-esteem is at a life time high. My diet has improved, because there was no way I would be sweating it out in the gym and not give my body the nutrients it needed to grow. My sleeping pattern has improved because of how exhausted I am by the end of the day and knowing my body needs rest to repair. I haven’t smoked since the start of the challenge and would never go back. Those are only the physical goals I have achieved in the 12 weeks. Personally my mental growth is more noticeable then my physical growth. By pushing myself to get that extra rep in the gym, dedicating myself to setup a meal plan and stick to it, make sure I go to the gym no matter how tired or what mood I am in (often getting me into a positive mindset) I have gained a mental drive that radiates into my education, work and family life, which I never expected to be so profound when I started the challenge. The twelve week challenge has given me a mental determination and drive that will stay with me for the rest of life’s challenges, and to think I was convinced to sign up by the words “what do you have to lose”. After 12 weeks of living the mental and physical changes a personal trainer can make on someone’s life I enrolled in a fitness course, which I am completing in parallel with my previous education. I have set myself the goal of helping others realise their potential, and if there is one thing that these 12 weeks have taught me it’s that any envisioned goal is achievable with a plan of action.
YNB SUCCESS STORIES WARNERS BAY
Anthony Gardem
Genesis Fitness Warners Bay Lost 29.1kgs, Lost 22.45% of body weight
Before For my smart goals I would like to explain why I am undertaking this challenge and how it will benefit my life. For the bulk of my life I have had issues with weight control. All through my school life and even still sometimes in my working career I’ve been bullied for being overweight. I’ve fluctuated up and down through different times and at my worst reached 147kg and also suffer with low self-esteem. I believe these are the real driving forces behind my first smart goal of losing 20kg.
fabulous kids that id do anything for there’s enough reason there to try to achieve a healthier life so I can live longer for them!!
After Wow, where do I begin? Firstly I already feel like a winner, like I have won the life jackpot. This has been the most amazing and eye opening experience, not only have I managed to achieve my smart goals, I have exceeded them.
My second smart goal, to gain more strength so I can play more with my boys. This is because I’m noticing that as time goes on I’m starting to find out I can’t play the games with my eldest boy (Cooper 5yrs) as easily as I used to because I’m finding that I seem to knock him back with some games because I’m just not capable, and it’s upsetting to think that my son and myself are missing out.
I am now able to play harder than ever before with both my kids, I have discovered so many classes I really enjoy and I now have a new passion for fitness which I never thought possible. I have completed a 10km fun run while pushing my youngest in a pram and at the same time my wife and eldest son completed a 5km fun run. None of which would have happened without the motivation and inspiration the YNB challenge has had on my whole family.
My third smart goal to look better/healthier comes from some low self-esteem that I’ve always had with my image. I don’t know why but I’ve never really had the drive to do something about it, but when you look at it I’ve got a loving wife of 10 yrs this year and 2
Genesis Warners Bay has been wonderful. The relationship’s I have built throughout the challenge have been fantastic, proving this to be more than just a challenge. Watching everyone help each other with motivation and support, to push even harder than possibly
Create your own YNB Story - www.yournewbeginning.com.au
YNB SUCCESS STORIES WARNERS BAY [Con’t]
imagined, I never thought I would become part of such and amazing team of people, which makes it more of an intimate community of friends instead of contestants or clients, an extended family if you will. Along the way I have encountered some challenges which I feel I passed with flying colours. I’m not going to say they were easy, but I look back now and think if I can get through Easter with no chocolate, and go away on a cruise for 4 nights with my wife celebrating our 10 year wedding anniversary, which included an all you can eat buffet morning, lunch and dinner, a huge array of cocktails and still come out losing weight and not succumbing to temptation, I now know this new lifestyle change I have made is here to stay and I will not be going back to my old ways. The way I feel about my achievements so far are indescribable. I have lost more weight than I ever expected and have transformed my
www.genesisfitness.com.au
appearance over a short but intense 12 weeks. My self-esteem has been boosted to levels I’ve never felt before in my 35 years on this planet, thanks to the support from the Genesis teams, everyone at the gym, my legendary personal trainer and absolute genius of all things fitness Simone Brennick and of course my very patient, supporting and understanding family. At the end of the YNB 12 week challenge, I successfully lost 29 kilos making my weight now 100.5 kilos. This is a number I haven’t seen since I was 15 years old and never thought I’d see again. I thought this was me and this is my life but I now know that my life is what I make of it and there are no obstacles I can’t overcome if I try. Who ever thought walking into any shop to buy clothes could feel so good. Family, fitness, healthy eating and fun are now my main focus in life thanks to this challenge. There is no looking back now, only to the future, a slimmer, fitter and motivated me.
Before
YNB SUCCESS STORIES MAYFIELD
Why am I doing the YNB 12 Week challenge? So I can get my pre-baby body back even better than it was before.
I gave birth to a beautiful little boy in November of last year and within the 9 months of being pregnant, I managed to put on a staggering 30kgs! Crazy I know…
I have never been completely satisfied with the way my body looks but now looking back at my pre-baby body, I have no idea why not! Compared to what i look like now my pre-baby body was pretty damn good! I just wish I knew that at the time.
During my pregnancy I became completely lazy and did not exercise at all, at the time i didn’t realise but looking back now i can see that really affected me and my normal attitude towards looking after myself and being fit and healthy. I used being pregnant as an excuse to eat whatever i wanted whenever i wanted, boy was I stupid! Now that my little man is here, i’m no longer pregnant and have no excuse as to why i look the way I do except that I let myself get this way so I have to be the one to fix it. This challenge is something that is going to motivate me so much as I am an extremely competitive person by nature and I have set this competition up against myself and can not give in. I don’t want my little boy growing up with a lazy, unhealthy, overweight mum who eats poorly and doesn’t want to go to the beach with him because i don’t want to be seen in swimmers…
After
WOW! I am feeling pretty ecstatic right now! The past 12 weeks have seriously changed me, not only do I feel amazing, I feel happier, I sleep better, I have a new found confidence in my body and most importantly i’m proud of myself and what I have achieved. I even bought a new Bikini!!!
To me, this was not a “diet” it has become my lifestyle. I no longer eat whatever I see, I now know what’s better for me and my body and make the right choice without even having to think about it, which is incredible as I’ve never had will power like that before! I said in the pre-challenge essay that I no longer had an excuse for myself to look like I did and I didn’t once let myself forget that.
I’ve exceeded my pre-challenge expectations and I couldn’t have done it without the support of my beautiful Mum and Sister who trained by my side throughout the entire challenge and have both achieved amazing results themselves and also my fantastic PT Justin and my wonderful gym Family at Genesis Mayfield who are seriously like family now. They all helped me to remain positive and focused even when I was having a bad day! I now have new goals which I’m already putting into play and can’t wait to achieve more amazing results.
This challenge could not have come at a better time for me, without it I would have had still been using my pregnancy as an excuse and I’d hate to think about what I would be looking like had I not signed up. This coming week i’m going on a family holiday to Hamilton Island and i’m so excited that I will not only feel comfortable taking my baby boy to the beach but I will do in a bikini and I will enjoy it just that little bit more knowing that all the blood, sweat and squats has paid off. Thank you Genesis!!!!
Jacqui Singleton
Genesis Fitness Mayfield Lost 12.1kgs Lost 16.3% of body weight
YNB SUCCESS STORIES COFFS HARBOUR Al Moore
Genesis Fitness Coffs Harbour Lost 19.2kgs LOST 19.45% of body weight
Before
After
My name is Al Moore. I am a 36 year old single female. I am doing the Genesis YNB 12 week challenge for myself.
I still remember the first morning of the challenge. I was driving to the gym and started crying.
I want to look in the mirror and be happy with what I see. I want to feel confident, fit and healthy. At the moment I am disappointed and sad about what I see. My self-esteem is at an all-time low and I am suffering from depression. I’m hoping this challenge will set me on the right path to a healthy lifestyle. Where I find the right balance between food, exercise, work and life in general.
The tears were from happiness and a little bit of fear. I knew that I was taking the first steps to freedom, to a healthier me.
I want to be happy. I want to be medication free, well at least on the path to become medication free. I want to be the best me I can. My whole life I have struggled with my weight and I am sick of it. Enough is enough. I’m ready to give this challenge all I’ve got. This is the kick start I need and I know the real challenge starts once the 12 weeks are over because maintaining what you have lost is the hard part.
As each week went by, I noticed small improvements, as each month went by I noticed my clothes fitted differently.
What’s Your Story? - www.yournewbeginning.com.au
I cannot change the last 12 weeks nor would I want to. I have given my all, listened to my body not giving into silly excuses, made new friends and proven to myself that I can do it. I am worth being happy.
I am not long embarrassed to shop at my local shops. Before I would avoid it because I might run into someone I know. But now I walk around with my head held high. I feel confident, happy, healthy, fitter and just completely different to the person I was 12 weeks ago. I would encourage everyone to take part of a Genesis Challenge you have so much to gain in such a short time. The ‘you’ you dream of can become a reality.
YNB SUCCESS STORIES TOORMINA Royce Leggo
Genesis Fitness Toormina Lost 16.1kgs Lost 14.29% of body weight
Before
After
My name is Royce Leggo. I am 29 years old and 115kgs. My weight had always been pretty stable and I was a fit and active person. I used to smoke marijuana every day. I gave it up, for my kids, but when I did, the weight piled on.
My name is Royce Leggo. I am 29 years old, healthy and happy!
I didn’t notice it at first, but one day I looked in the mirror and I was horrified. I attempted a 12 week challenge in 2013 but I only lasted 4 ½ weeks. This time though, I have determination!! I want to do this for me to be a healthier more active person. I want to do this for my partner, so when we get married I look at my best. When I complete this challenge, I am going to apply for a job in the army. It has been a lifelong dream for me to serve my country. I also want to do this for my daughter Mystique as of right now she is 8years old and weighs about 55kgs and if I can learn better ways of eating good clean food I can teach her to do the same. Because it’s gunna kill me when she starts to get picked on about her weight and I haven’t tried to help her with it.
12 weeks ago I began this journey. I was unmotivated, eating bad foods and hated the way I looked. I have learned healthy eating habits, good exercise routines and have met some wonderful people. I have loved and hated this journey. There have been some tough days but I am glad I pulled through it. My fitness levels have improves, I have done things I didn’t think I could do, and now this is me. One of my best moments in this was teaching my kids healthy eating habits and spending time exercising with them. Whether it be bike riding, swimming, jogging around the oval or kicking the ball. One of my biggest highlights of this is being able to take off my shirt without being self-conscious. I haven’t felt that way since I was 18! I would also like to thank my wonderful fiancé for being my supportive side-kick. My journey has just begun and I am looking forward to enjoying the healthy new me!
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