Be part of the Fitness Challenge on Wednesday 26th of January, Starting at 9:00am – 11am at Clonlea Park, Gawler.

Bring a friend to come join in the fun social day and while raising funds for a great cause.
Don’t miss out, be part of the 2 Hour exercise challenge, open to all fitness levels and help the walkers take on the challenge of a life time.

Unable to make the event then donate online here
http://sa.cancercouncilfundraising.org.au/personalPage.aspx?registrationID=225339&LangPref=en-CA

For more information Contact Brent Matthews
Cancer Council Ambassador
Kokoda for Cancer Coordinator
Phone: 0431 705 588 
Email: brent_matthews@bigpond.com.au

Benefits of sled training:

- Provides Variety
Training in the gym to develop strength and power can become boring, so getting outside with the sled can provide a stimulating work out. At F!T F!X we love the outdoors, the enviroment is our gym.

- Develops Aerobic Capacity For Heavier Clients / Athletes
Larger clients / athletes, such as shot putters, Australian Footballers and rugby forwards, can develop aerobic fitness through low intensity (in terms of the resistance carried on the sled), walking drills performed with the sled, such as the sled pull with triceps curls. We have used the sled for many of my sport athletes to give them the edge.

- Develops Anaerobic Power
The sprint sled pull is the obvious sled application for developing dynamic power and speed and, in particular, acceleration. Note: the weight used on the sled should be relatively light, if increased sprint acceleration is your goal, as too heavier a load will compromise effective sprint acceleration technique and therefore compromise training transference. Other dynamic moves can be performed with the sled, with heavy sled loading and powerful actions over relatively short distances of 10-20m. The right picture shows Ross Whiston a AFL player using the sled to increase his power and speed.

- Increase Muscle Size (Hypertrophy)
With heavy weights (that would induce fatigue after pulling and completing the relevant exercises on the sled over reps of 10-15m) muscular growth can be stimulated. Again, this can make for a great alternative to indoor weight training. Due to the potential for dynamic movement with the sled as well, these workouts will release high levels of the androgen (growth hormones) – testosterone and growth hormone, thus promoting muscle growth.

- Pre-Condition Against Injury
Love getting new clients on the sled, because Sled workouts are also great for strengthening muscles to withstand the rigours of more intense workouts and sports – this is known as pre-conditioning or pre-training. The power walk will pre-condition the legs and back, for example, before more explosive running work outs are tackled. Also alot of my sport specific clients benifit for the reason. The top left shows Brent Matthews using the sled to pre-condition his body for kokada trail.

- Develops Functional Strength
Sled work involves numerous muscles and joints over functional movements. The arm and legs work together to coordinate movement, and core activation is integral to stabilise the body as the limbs exert force on the sled and training surface. F!T F!X loves functional exercises, this is why we use the sled most times in group fitness sessions and personal training.

- Loosing Bodyfat
Another goal the sled will help you in accomplishing is losing bodyfat. To do this you can sprint, do circuits or just walk with the sled for 30-60 minutes. Summer is coming and there is no time like the present to start getting in shape. So break out your sled today and get to work. We add the sled into Group Training exercise sessions to add on to the session for that extra edge to loose body fat. Micheal Young is shown in the bottom picture using the sled to aid him to burn body fat.

Check out these sled videos of F!T F!X clients.

Congradulations to Pat Millar who won his SanShou fight on Saturday 24th at Firestorm. Sanshou is a full contact boxing form with different weight categories. The idea is to use your martial arts skills, kicking, take downs, strike techniques, sweeps, etc, that most closely resembles true fighting. Each bout is made up of three two-minute rounds, with a one-minute rest between rounds. The competitor who wins two of the three rounds is judged the winner.

“Would just like to put a massive thanks out there to both Francis from Gawler Boxing and Adam Fowler from F!T F!X for all the help leading up to my fight their help with my boxing and strength and conditioning were a huge part of what got me across the line, thanks again guys” Pat Millar

“I personally think the specific fitness and conditioning training I have done with Pat, allowed him to have the fitness, strength, endurance, speed, agility and power in the fight helping him to win, the last round really showed this, with Pat doing take down after take down, with the other fighter fatiguing and then finally unable to get up.

I wanted to help Pat as much as possible, I passed on the details for Francis from Gawler Boxing as Pat wanted to get more boxing skills to help him in his fight, this also gave him the upper hand on the night as he produced a lot better striking then previous fights.” Adam Fowler

Watch what Pat’s Video Testimonial has to say regarding his sports specific personal training with F!T F!X.

Other F!T F!X clients went along to support, Brent Matthews, Nathan Assender and Daniel Stewart.

Full Results:
Pat Millar (SA) def Shane Altman (SA) via R3 TKO (Trip Slam)
Jason Altman (SA) def Mike Aarts (SA) via Split Dec
Savas Caruso (SA) DREW Dan French (SA)
Krisztian Elmendorp (SA) def Andrew McKenzie (VIC) via R1 KO (Left Hook)
Mike Lim (SA) def Ming Xu (CHI) via R1 Armbar
Terry Balboa (S.Kor) def Wei Xu (CHI) via R2 TKO (Sweet Right Cross / Liver Punch combo)
Ken Garaham (SA) DREW Karl Burbridge (SA)
Billy Stojanov (SA) “NO CONTEST” Ray Lawley-Sinclair (SA) via R1 Accidental knee to face which caused a bad enough busted nose, the fight was waived.

Some photos of the night can be seen here.

Only 8 fights on the night, as 2 fights were canceled very late due to injury & sickness

Wanted it to be my bootcamp car, but sold it to spend more money on business.

I now want to get a work Van now, so I can carry all my Group Fitness gear to sessions.

Begin the movement by initiating your hip drive. This needs to be FORCEFUL and POWERFUL. You are literally blasting the kettlebell up by will of hips alone. As the kettlebell comes up over your head, dip down slightly under the bell and drive your fist up towards the sky and stand tall.  This will allow the kettlebell to gently flip over your wrist.  This is the difference between the snatch and the high pull.  This part of the lift will take a little practice as most newbie’s tend to allow the bell to smack against their wrist.   A couple of these with bad form and a heavy kettlebell will wake you up to the advantages of proper technique in a hurry. 

Check out Adam Fowler in this Kettlebell workout video. In the video a 12kg kettlebell is used to do KB snatch.

The snatch is the evolution of the swing, press, and clean, this is why Adam loves the exercise, it has it all.

Wondering what a Kettlebell is? Click here to find out.

Kristen Barling is a Master Coach at the Australian Institute of Fitness who is passionate about making a difference to the health of Australian’s and about getting people active and healthy.

F!T F!X Group Fitness is 10:30 at Clonlea Park, Gawler, So get your fitness fix now!

Race 1 – Sun 31 Oct 2010 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 300m swim, 16.8km cycle, 3km run
Challenge: 800m swim, 25.2km cycle, 6km run

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Race 2 – Sun 5 Dec 2010 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 300m swim, 16.8km cycle, 3km run
Challenge: 800m swim, 25.2km cycle, 6km run

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Race 3 – Sun 9 Jan 2011 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 300m swim, 16.8km cycle, 3km run
Challenge: 800m swim, 25.2km cycle, 6km run

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Race 4 – Wed 26 Jan 2011 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 400m swim, 16.8km cycle, 4km run
Challenge: 1200m swim, 33.6km cycle, 8km run

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Race 5 – Sun 20 Feb 2011 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 300m swim, 16.8km cycle, 3km run
Challenge: 800m swim, 25.2km cycle, 6km run

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Race 6 – Sun 27 Mar 2011 – 9am
Midcourse Res. Brebner Drive, West Lakes
Mini: 100m swim, 6.5km cycle, 1km run
Tinman: 300m swim, 16.8km cycle, 3km run
Challenge: 800m swim, 25.2km cycle, 6km run

Want to know more check out the offical South Australia JT Cycles Series Website.

The device is often used for balance training but can be used for so many different activities, all while working on endurance, strength, balance, and stability.When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. Adam Fowler likes to use it with his Personal Training clients.

Two postions are dome side up and dome side down. With the dome side up, the device can be used for athletic drills and aerobic activities. Dome side down the device is highly unstable and can be used for a wide array of exercises as well.

Book in your very own personal training session and you will use fun, new and challenging fitness equipment like this.

Everyone that registers will be provided with a Santa suit. The Santa Fun run will commence at 9am at Elder Park and entrants will run or walk around the Torrens River. Please visit the Variety Santa Fun Run Website for more infomation.