Categories Fitness, Health, Health Tips, personal trainer perth, Personal Training, Uncategorized, Womens personal training

Jindalee Beach Event Saturday 10 November 2018

Come along and say hi at our free event this Saturday at Jindalee Beach, contact us to book in or for more information.

The timetable for this event is below or just drop in and say hi and get a quick personal training session for free!

  • 10am to 11am – come along to our stretch and strength session, ideal for beginners and seniors looking to see what exercise is all about, or if you’ve trained all week and are looking to lengthen out those muscles.
  • 11 to 11.15 – free for chats and personal training
  • 11.15 to 12.15pm – If you are looking for some advice on weight loss and how to eat more healthily then this is a good time to come along.  Feel free to share your stories and ask questions.  You’ll receive a free mealtime options sheet.
  • 12.30 to 1.20pm – Parents & Kids time together making healthy snacks, making them on the day and taking some home, we will also have a chat about lunch box snacks and dinner time meals.
  • 1.45 to 3.00pm – Parents & Kids partnered fun exercises you can do together to keep you and you’re family active and healthy.  Let the kids know that daily exercise is part of your lives, just like brushing your teeth! but funner!

If you’d like to do a PT session, just come along between 10am and 3pm and say hi! It’s all free!

The location is Jindalee Beach, to the left of the Jindalee Beach Shack.  I’m the one in the tent!

Hope to see you there, call or text on 0439 523 619 or send an email to angie@createhealthfitness.com.au, send me an email via the https://www.createhealthfitness.com.au/contact-us/ page, or via Facebook CreateHF, insta create_health_fitness.

Categories Fitness, Timetables

Circuit Training Timetable

GROUP FITNESS TIMETABLE

LOCATION: SUBIACO KITCHENER PARK (next to Subiaco Oval)

TUESDAYS & THURSDAYS: 4:30PM TO 6:00PM

Bookings are required for first time attendance.*

Come along anytime between 4:30pm and 6:00pm, collect a timer, set it for 30 or 45 minutes and join in the circuit exercises. You can train at your convenience for the time you want and be directed by a Personal Trainer. Depending on your fitness level, each exercise should last between 30 seconds to 2 minutes, then move on. When your timer reaches your chosen end time, that’s it done.

Bring along a water bottle and towel.

Cost effective and time efficient exercise.

30 mins = $10

45 mins = $15

If you are interested in this type of flexible outdoor fitness training but Subiaco isn’t the right location for you, send me an e-mail with your preferred day, time and location.

*Contact me for further details and to book in for a health screening. I need to discuss your fitness level prior to commencing with a circuit training programme, only once, then you can just let me know on the day if you are attending via text message. No cancellation fees, no time constraints, just fun, fast, fitness.

More locations coming soon……

Categories Fitness, Group Fitness & Seniors Fitness, Personal Training, Timetables

Group Fitness Timetable

 Group Fitness Timetable – November 2018

This group fitness timetable is current at 9th November 2018

$12 p/p 10% discount if you book for 4 sessions at a time.  To book in text 0439 523 619, FB or Insta Messenger, or use the Contact Us form.

Northern Timetable (Butler, Mindarie, Alkimos, Quinns) 

Day  Time  Program 
Mondays, Tuesdays, Thursdays  6.30 – 7.15 am  Walk, Jog, Move (moderate) This is a combination of walking, jogging intervals and interval strength training.  
Mondays, Saturdays  7.30 – 8.15 am   Seniors Walk, Stretch, Move (low intensity). Walking, stretching and functional exercises 
Mondays, Saturdays  8.30 – 9.15 am  All welcome – Walk, Run, Move (higher intensity, intervals of sprints and intense strength challenges to time) 
Mondays, Wednesdays  4.00 – 5.00 pm  Parents & Kids – Walk, Play, Move  – Partnered exercises and activities, on the move. Mums and dads can join in or walk and follow behind.

(Parent and child $12)  

Mondays, Wednesdays  5.30 – 6.00pm  All welcome – Walk, Jog, Move (moderate) This is a combination of walking, jogging intervals and interval strength training.  
All of these group sessions are continuously moving groups of varying intensities. We meet at a particular location in the suburb, we use the walking portion as our rest, 30-45 minutes each program gets you in and out quickly, keeps you moving so you don’t get a chance to get bored, it’s a “follow the leader” format.  Just bring a towel, hat and water and remember to put on sunscreen! Please contact 0439 523 619 or check FB/Website for exact location details as these will change so you get a change of scenery! 

 

 

Categories Building muscle, Fat burning zone, Female personal trainer, Fitness, Heart rate, personal trainer perth, personal training perth, Weightloss, Womens personal trainer, Womens personal training

Fitness, Building Muscle & Weightloss!

So after the holidays we all feel like our fitness has decreased and could do with a bit of weightloss.  If you are prepared to put in the effort, you will get the rewards! How?

Well all the basics but with a few extras.

1) Get yourself an empty journal and a basic heart rate monitor, you can get the basic ones relatively cheaply now from a Rebel Sports Store or somewhere similar. This is going to be really useful.

2) Measure your resting heart rate, time how many heart beats you have in 30 seconds then double it to get your resting heart rate.  This is going to be useful in tracking your fitness progression.

3) Take your age away from 220 to get a rough idea of your maximum heart rate. You want to be working consistently at 50-60% of your maximum heart rate to achieve a result, anything higher and you enter an anaerobic zone and at this point you don’t want to be there. Not at the start.

4) So start by walking and monitoring your HR via your monitor or by taking your HR after you have been walking for at least 10 minutes to make sure you are in the correct zone.  Continue your walk for a minimum of 45 minutes.  Preferably you will do your walk after dinner in the evening or both in the early morning and evening.  Make sure you are safe if you are walking after dark. NOTE:  if you increase your HR too quickly and go too hard too fast, you risk your changes of injury, fatigue and lactic acid build up which isn’t pleasant.

5) You also want to work on building muscle mass, so assuming you have a few weights at home try concentrating on the eccentric phase of your exercise, this means the part of the exercise that lengthens the muscle i.e. the lowering part of a bicep curl, so slow it right down, focus on the downward part of a step up, walking downstairs or a squat/lunge.  The eccentric phase has shown to be more efficient in building muscle. NOTE: remember that you also need to take in adequate proteins for building muscle but don’t get crazy and only eat protein, add in a protein shake every second day.

6) Weightloss, the fitter you are, the more energy burning units you have in your cells, the more efficient your body is at using the energy you are putting into it.  Essentially, feed your body only what it requires and with balanced nutrition.  See my Face Book Page for the latest nutritional chart. Follow the basic rules and you will be surprised with adding in more activity you will get a result.

7) Make sure you increase your workouts and walks by 5-10% each week, so work out your plans and stick to them.  Take note of your resting HR in your journal so you can see your progress, after a week start adding in some intervals. For interval training your HR should be up to 80% of your HR Max. So changing the intensity at regular or irregular intervals, run/walk, add in some lunges and squats, step ups and push ups at different parks around your walks.

8) Adequate rest, do make sure you have adequate rest days, at the beginning 3 days, then 2 days and at a minimum 1 day.  Your body does need rest or it is detrimental to your efforts and can cause you to have exhaustion and a decline in your fitness programme.  Take your resting HR again in a few weeks time to see how you have improved!

For more information on planning an exercise programme, please feel free to ask!

Contact Angie at Create Health and Fitness, personal trainer Perth, Mt Hawthorn, Mt Lawley, Joondanna, Subiaco, North Perth, North Beach and surrounding suburbs.