It was fantastic to see recruits get involved with the Footy Jersey Fridays, donning their colours across multiple sports – we had Alan Morris wearing his vintage Box Hill Hawks Jersey, Scotty and Bridg rocking the Belgrave Magpies, Scotty Ellis flexing his Hawks muscle and Justin Brooks strutting his stuff in readiness for the Magpies Premiership win!
As we make the final run into the last block of the year, more than ever it’s a moment to leave nothing on the table to maximise your health and wellbeing goals for 2023!
Lets Gooo!
It is super important that wherever possible you take a few moments to update your pre-exercise questionnaire to ensure the coaches are aware of any niggles to be able to tailor the program for you and put some steps in place to get you back to 100%!
Aside from filling this form out, while Coaches Dave and Katrina are away, before you begin your session, please get to sessions a few minutes early and speak with your coaches – so they can keep a keen eye on your technique or make adjustments as required to the exercises.
In terms of enrolments, there is some different options available to make life easy each month – the subscription option, means you can set and forget! Should you need to make an adjustment, simply let us know and we will adjust things with you.
It has to be Nick Vujicic. He was born without arms or legs but has a thing or two to teach everyone, in his words, how to live a “ridiculously good life”. I had the privilege of hearing him speak when he was in Melbourne and it was truly life-changing.
What advice would you give your 18 year old self?
I would tell him to focus his energy into filling his life with experiences and collecting stories instead of accumulating things.
Best piece of advice you ever received?
Of all people, it was my GP who quoted Theodore Roosevelt to me:
“Do what you can, with what you have, where you are”.
This year 2nd half of 2023 I am most looking forward to:
Hoping to revive my pandemic-delayed trip to Europe. Perhaps there is still time to enjoy a white Christmas!
Five people you’d invite to a dinner party?
Elon Musk – I would love to find out which industry he plans to disrupt next.
Rafael Nadal – I want to be inspired by his dedication and discipline.
Nigella Lawson – It’ll be so entertaining to hear her describe ‘delicious’ in hundred a different ways.
Steven Spielberg & John Williams – There’ll be a treasure trove of stories and anecdotes on the movies they’ve worked on.
One thing people don’t know about you – what’s your hidden talent?
I can whip up a decent cheesecake.
If you could live anywhere besides here, where would it be?
Japan. I’ve been there multiple times and I would love to immerse myself in its culture, food and way of life.
If you had a superpower what would it be?
Teleportation. I can live my dream of visiting every single place on earth.
Rainy Day TV?
The Boys – not all super heroes are good!
The book/movie everyone should read/see:
Movie – Shawshank Redemption.
Book – Atomic Habits. I just finished this book and has lots of practical tips to better your life by making just small incremental changes.
First music concert?
Jon Bon Jovi in 1995 when they first visited Malaysia.
Best song to get you pumped?
Remember the Name by Fort Minor.
Death Row last meal?
Roast pork belly with scallop potatoes and chocolate lava cake with vanilla ice cream for dessert.
First car?
Toyota Vios. Bought it when I was living in Singapore where I had to pay $10,000 for a certificate to give me the right to buy a car. Last I checked, the certificate now costs $100,000!
Current car?
Honda CRV which has enough boot space for a family of 4 to go camping with all the gear.
Dream car?
Definitely a James Bond car. I grew up watching the movies so probably one of his Aston Martin. Any model will do as long as it comes with the standard issue machine guns and missiles!
Focusing on your ‘butt’, with some easy to do at home exercises whenever you have the opportunity has a multitude of benefits which will translate to improvements at Bootcamp or even just doing daily task at home or work.
When we talk about the ‘butt’ or ‘glutes’, it refers to the three muscles (Gluteus Maximus, Medius and Minimus) which play a pivotal role in every movement, be it: sitting, standing, walking, running and jumping.
Naturally as we age and physical activity reduces (unless you’re the young whipper snapper – Joey Lumicisi) these muscles are engaged less and the tell tale signs of lower back aches, knee pains, pains when sitting for too long and a compromised posture tend to rear their heads.
Spending no more than 5-10 minutes a few times a week doing one or more easy to follow exercises, will enable you to have some noticeable improvements in your day-to-day and compliment your TLE training. Better still, there is a level for everyone and you need next to no equipment required other than a few mini bands (if you choose – see link below ).
A tip for all of the below: move your hands/arms into different positions, flat on the ground, arms crossed or on your side.
Glute Bridges 10 reps x 3 sets (30 seconds rest)
Level 1 > Like we do in our sessions
Level 2 > Keep your feet at shoulder width
Hip thrusters 10 reps x 3 sets (45 seconds rest)
Similar to glute bridges, however increasing the range allows for full engagement of the three ‘glute’ muscles.
Level 1 >
Level 2 >Keep your feet at shoulder width and move band to change tension.
Side lying Clam Shells 8 x 3 sets (each side) (30 seconds rest)
Level 1 >
Level 2> Focus on slowing down the close movement
Leg Lifts 8 x 3 sets (each side) 30 seconds rest
Level 1 >
Level 2 > keep the shoulder width and focus on slowing down the downward movement.
