Alltone Fitness April Newsletter 2016

Hi all, Mark here with our April Newsletter. This month has seen BNG Boot Camp move indoors at Watsonia Primary School Hall. With winter fast approaching it can become a struggle staying motivated and keeping fit. Put this together with having to exercise out in the cold and it usually results staying in bed or on the couch instead of staying active.  Well, no more excuses as our fantastic newly built  indoor venue comes with full amenities and ample parking just outside the main entrance. Our Boot Camp is guaranteed to help you with weight loss and to get fit fast. Sessions all tailored to all fitness levels so everyone can participate. Best of all, its only $2 to try! For more info or to book your $2 session then head to www.bngbootcamp.com.au 

JOIN US FOR THE MCG STADUIM STOMP ON SUNDAY 26TH JUNE 

 I have decided to put a team together for the stadium stomp held at the MCG on Sunday June 26th. The stadium stomp is a stair climbing challenge designed to take you around the bay's of the MCG containing the longest rows. The two options with this stair climb are - The half course, which  is approximately 1,890 steps and should take between 20-30mins ( great for beginners ) The full course, approximately 7,343 steps and can take anywhere from 45min to 2 hours to complete depending on your fitness level. What a great way to stay fit and motivated over winter! For more info head to www.stadiumstomp.com 

please note - this is note a race and everyone is encouraged to go at their own pace.  If you would like to register then head to the stadium stomp website, choose venue as the MCG, and then register under the BNG Boot Camp team. The paasword you will need is alltone fitness. 

START YOU YOGIC JOURNEY TODAY!  

What to expect 

Yoga classes run for 60 minutes and are based on traditional Hatha Yoga Teachings. Most classes incorporate Vinyasa or flowing from posture to posture with the breath.

Classes are suitable for all experience levels, from beginner to the experienced Yogi.

All classes begin with either a short 5 minute practice of Pranayama breathing exercise or a Dharana single focused concentration and meditation. Majority of the class is Asana (postures) based and there is an opportunity to move into stronger variations of the postures, if the body wants to. The class is then finished with a guided relaxation, also known as Savasana practice.

 

 

Benefits of Yoga

Increases strength and flexibility

Helps reduce stress and anxiety

Improves energy levels

Better mental clarity, concentration and memory

Improved cardiovascular fitness and circulation

Increased self-awareness and connectedness

Improved balance and body awareness

Increased blood flow to internal organs, which may improve function e.g. digestive system

For more info and class times head to www.yogicjourney.com.au 

Hope to see all soon at either Boot Camp or Yoga. Wishing you all a fit and healthy April.

Mark :)

Why you need to stretch after training?

Hi all,

Mark here again from Alltone Personal Training Watsonia and BNG Boot Camp in Bundoora.
This week's blog covers the importance of stretching after exercising and the different types of stretches which can be performed.

We are all aware that after an intense workout or fitness class that we should spare a couple of minutes to stretch out those sore and tired muscles. However on most days you are running late and skip hitting the mat to stretch, and you seem to be getting away with it.. Right?  Well, let me explain why skipping this important part of your training routine can be risky in the long run.

Stretching plays an important role in injury prevention and muscle maintenance. All exercise involve repeated muscle contractions. This can leave our muscles in a state of high tone meaning that they are not fully relaxed, in the long run this can lead to the shortening of muscles which then become super tight. A tight muscle loses its elasticity and its ability to deliver maximum force. Also, a short and tight muscle will most certainly affect your mobility and biomechanics.

Stretching can be split into two categories; Static, without movement and dynamic with movement.
Static stretching involves holding the muscle for usually 10-20sec without moving.  The picture below is an example of a static hamstring stretch

The Benefits of Static stretching after exercise include:

• Returning the muscle to its pre exercise length 
• Reducing post workout soreness 
• Preventing injuries 
• Improves your flexibility 
• Reduces the stress and tightness in that working muscle 

As mentioned above, dynamic stretching is with movement and is recommended prior to exercising to help prepare you for your session ahead. Its fantastic for helping improve your range of motion, warming up your joints and increasing your rate heart. Its is also a fantastic opportunity to work on areas you lack mobility. 

An example of a dynamic stretching routine would be:

• Neck Circles ( 5 each direction )
• Shoulder rolls ( 5 each direction )
• Arm Circles ( 5 each direction )
• Leg swings ( 10 swings )
• Sideways leg swings ( 10 swings )
• Crossover Lunges ( 5 each leg )
• Wide climbers ( 10 in total alternating )
• Hip Hinge ( 5 reps )
  
  

The picture below is an example of a leg swing which is a dynamic stretching movement 

Alltone Fitness is a fitness studio and Gym in Bundoora. We offer personal training, yoga and boot camp fitness classes in the Greensborough, Bundoora and Watsonia area. Please contact us if you would like any more importation about stretching or any fitness related topic. 

Yours in health & fitness - Mark 

Outdoor Group Fitness Training

Author: Mark Frangiosa 

Hi All

Mark here from Alltone Fitness & Butts n Gutts Boot Camp for this weeks blog.

Before you know it, spring will come around and hopefully we will see an improvement in the weather. Spring is the best time to head outdoors to exercise and dust off those winter cob webs. This weeks blog will cover the benefits of getting fit in the great outdoors... Enjoy! 

Are you an outdoors person? Do you prefer to exercise outside in the great outdoors rather than inside in a gym? What environment motivates you? Today I will be discussing some of the benefits you can experience taking your workouts outside amongst Mother Nature.

As the weather improves,  there's no better time to ditch the 4 walls of your local gym and head out to experience how outdoor group fitness can motivate and push you that little bit further.  Below are some of the differences you can experience taking your exercise routine outside.

Time will go faster when exercising outside. Going for a run in your neighbourhood, taking in the scenery, and exploring what your local parklands have to offer will combat workout boredom.

Using the same machines week in, week out can become demotivating and result in your body hitting a plateau. You will burn more calories exercising outdoors as your body will need to adapt and move in more functional and complex ways. Ditching your gym and joining a boot camp or outdoor group fitness class is a great way to meet like-minded people who help motivate each other to constantly improve.

The biggest advantage of heading outdoors is you can do it whenever you like. No class schedules, no waiting for machines, and my favourite, fresh clean air. This can be empowering and extremely motivating not to mention a lot more cost effective for you. You will be surprised how even a 20 minute high intensity bodyweight workout at your local park will do the trick. Studies have shown that short high intensity workouts are 3 times more effective burning fat that longer endurance workouts.

It is know that your mind responds much better when breathing in fresh clean air. Think of it as organic Prozac, you will have more clarity, and release a lot more of those feel good endorphins afterwards.

I could go on all day about the benefits of getting fit in the great outdoors. You don’t need to be a rocket scientist to realise exercising outdoors is simple, cheap, good for your body and mind, and encourages you to meet new people who share the same interests as you.  At Butts n Gutts boot camp we offer outdoor group fitness inGreensborough and boot camps in Bundoora which cater for all ages and fitness levels.  So what are you waiting for?? GET FIT NOW!