Congratulations to all recruits on another outstanding month and in particular, those who trained right through Winter.
MASSIVE CONGRATULATIONS to our WINTER WARRIOR award recipients:
Both Thierry and Joe impressed us all with their consistency, investment, work ethic and role-modelling. Rain, hail, shine, they got the job done!
Wattle Park am
Spirit of Bootcamp – Gerard Blood, Tim Sauvarin, Justin O’Shea
Encouragement – Scott Ellis, Mel Rush
Improvement – Rehab group (Pedro, Jax, Scotty, Alan, Justin)
Wattle Park pm
Spirit of Bootcamp – Luke Eddy and Andrew Bailey
Encouragement – Nathan Martin
Improvement – Sarge Leithy
Spirit of Bootcamp – Sandy Ellul, Luke Hopkins
Encouragement – Ben Grodski, Sam Green
CONGRATULATIONS to the dedicated team of Living Edge recruits who have been participating in the Rapid Ascent Trail Series. Their most recent event was at Plenty Gorge and from all reports a great time was had by all. Congratulations to all participants – Ange, Sandy, Ian Mack, Sharon O, Justin Brooks, Thierry and son Elliot.
JOIN US FOR THE NEXT EVENT/S…
For those interested in joining them for the final event of the series (16 October – Silvan – 8km/15km/21km) click HERE to register.
Other upcoming events of interest:
Harvest Run – 16th October (5km or 13.3km)
2XU Wellness Run supporting beyond Blue – 4th December (5km, 10km, 21.1km)
Each month a member of our Living Edge community will share their thoughts/ insights by responding to a series of questions. This month long-time recruit Graeme Clark is in the spotlight:
Uphill running – for some reason I get faster when I point uphill – and can zoom past those who burn me off on the flat. Don’t know why – maybe the long legs!!
Least favourite exercise
Pullups – dodgy shoulders, weak arms and a heavy body – it just becomes a hang.
Put a Billboard anywhere in the world, where would you put it and what would it say
“You’re are required on the first tee in one hour” and I’d put it on the way to work.
Workout Karaoke song
Eye of the tiger – get’s the blood pumping
Entrée and main I tend to go towards protein but my weaknesses – cheese before, chips with main and Tiramisu or pretty much any desert on offer – all washed down with something well aged
Last book you read
I love crime fiction – last one was about the 15th Jack Reacher that I’ve read
Motto / Mantra
Never die wondering – my early sales training coming to the fore!!!
Who is your inspiration and why?
My daughter Olivia. She never gives up, she always asks for feedback on how she can improve and really listens……all the things I wish I was better at…..must take after her mum!!!!!!
The Living Edge OBC…
“ The Living Edge OBC has filled my life with a great, healthy habit where I’m surrounded by great people who’ll help anyone that needs it”
Advice for your 20 year old self
Find the thing that scares you most and do it!! Take big (non life threatening) risks while you have nothing to lose.
In our July newsletter we outlined the 3 energy systems humans use to generate energy for physical activity and in our August newsletter we discussed the various Components of Fitness. This month we will investigate the Principles of Training which must be considered when designing an effective training program.
FREQUENCY- ‘how often’
This refers to how often training is undertaken. Typically, anaerobic and strength training requires a day’s rest between training the same muscle groups again, whilst aerobic training can be undertaken more frequently
Training twice a week is adequate for maintenance, however a minimum 3 sessions/week is required for improvement.
INTENSITY – ‘how hard’
Intensity can be monitored in several ways, most notably via heart rate data or via a measure known as RPE (rate of perceived exertion, measured on a scale of 1-10, as pictured)
Intensity of training must be adjusted to target the required energy systems.
Training between 70-80% of maximum heart rate will bring about chronic adaptations of the aerobic system (RPE approx. 4-7)
Training about 85% of maximum heart rate is required to improve the anaerobic energy systems.
(RPE 8-9 will target anaerobic glycolysis system, RPE = 10 will target ATP-PC)
TYPE – chosen training method
The selected training methods must closely replicate the movement patterns, energy systems, fitness components and muscle groups relevant to the sport/event for which one is training. This ties in closely with the training principles of SPECIFICITY.
Next month’s newsletter will discuss in greater details the various training methods.
DURATION – ‘how long’
Duration can refer to the length of a session or the length of a training program
A minimum of 20 mins at the appropriate heart rate is required for an aerobic training session
6 – 8 week training program is typically required for anaerobic gains to be measurable and 12-18 weeks is generally best for achieving aerobic improvement
As the body becomes accustomed to the challenges of an exercise program, the demands should be progressively increased to bring about further improvement. Overload should typically be between 2-10% and only one variable should be altered at a time. Progressive overload can be achieved in a number of ways, which include such things as:
The rate of improvement will slow down as fitness improves. This is a very important principles to understand and acknowledge. Some recruits become disheartened when their benchmark results don’t continue to improve at the same rate each month. Physiologically this is to be expected! You need to trust the program – we will continue to plan so that the negative returns shown to the right of the graph can be avoided.
This can occur if there is an excessive training load, an overload in frequency, intensity of duration that is excessive or if you train when you are unwell. Overtraining can lead to a decline in performance and health. It is important to listen to your body and employ strategies to recover between sessions such stretching, walking, water therapy, massage, etc.
Our program is periodised which means it is systematically planned to avoid over-training. We work within the monthly enrolment cycle to ensure there are periods of reduced training load (not intensity) that enable the body to maintain optimal function throughout your year-long training.
This is a reversal of the training effect and will occur if training stops. Ie. Use it or lose it!
Aerobic gains are lost reasonably quickly (2-4 weeks), whilst muscular strength is lost a little more slowly. If you are injured or sore, speak to one of the instructors so that we can make modifications to your training so that you don’t undergo a detraining effect whilst your injury, etc. is recovering. Using battle ropes to maintain aerobic fitness whilst recovering from a lower body injury is a great example of this!
Variety of training is important for maintaining motivation and reducing the risk of boredom. A skilled exercise programmer will be able to incorporate variety without doing so at the expense of the other training principles.
A well-designed group training program accounts for the individual needs of the people in it. Original Bootcamp does this particularly well. There wouldn’t be many other programs which would enable an elite level athlete to complete the same session as a beginner, with each gaining maximum benefit. Our specialised program enables just that!
All members of the Original Bootcamp programming group are highly trained specialists in the field of exercise physiology. Significant thought an effort goes into ensuring that the principles of training are afforded an appropriate level of attention at every session.
To be the happiest, healthiest person for myself allowing me to be the happiest and healthiest for those I care about – Stu
To live a long, healthy and happy life together with my little man, Jake. And to be a great role model for him – Sarah K
To be the best Dad and role model I can be for my children and community – Terry
“The smile of a daughter is the secret purpose of every father” – Hemal
Training is 10/10 fun, it makes me feel alive and agile. The energy hit from the exercise and group is felt 24/7.- Sharon O
So I can I keep up with the kids a little bit longer. So I can spend more … amazing moments with family and friends. To be a role model to my kids and those around me. To be the best version of me, both for them and for myself. – Jase B-D
Be the best version of me, so I may (try and) lift up and inspire people around me, starting with my family – Thierry
My why is “Harmony & Balance”:
– Find your rhythm and cycle
– Create your routine
– Reset and restart – Joe Lee
Healthy body = Healthy mind
When I feel good (inside and out) I show up as the best version of me – both at home and at work -Sam Green
To stay mobile which allows myself to enjoy outdoor activities with my two grandkids- waterslides get better as you get older! – Brian Noone
I feel super lucky to love team sport and exercise – so fun is definitely part of my why. My mum often says she must have brought the wrong baby home from the hospital 😂
Much of my ‘why’ has always been the people I love who struggle with their health and fitness. The impact of not being healthy has been an ever present thing for me. Thinking of this gets me moving when I am struggling. Now being my best self for my kids and husband is my why just as much. The Bootcamp crew seem to be drinking from the fountain of youth and I want in. I want to be able to run after my grandkids when I am 70. – Jess
Get myself as fit as I possibly can so that I can give my loved one a healthier me that she deserves. – Jay
Make the most of your training by:
1. Investing in your mentor. Share your goals with one another and hold each other accountable
2. Connecting with others. Be sure to join our What’s App group (Text your name and number to 0405334061- Katrina if you need the link to join) to enjoy the informal camaraderie and banter, as well as our facebook and instagram.
3. Sharing your wins. Celebrate your small successes as well as striving for your ‘big, hairy, audacious goal’ whether that be the goal of running 5km, competing in a series of fun runs or turning up to every session for the month.
Please ensure your pre-exercise questionnaires are kept up-to-date.
These can be ammended at any time by visiting the member’s area.