Congratulations on completing the first week of the program and welcome back for week 2. This week we progress the introductory exercises to harder version and use your maximum plank time to increase your core endurance using the plank. Before starting the new exercises for week 2 let’s do a quick revision of the week 1 principles of activating … [Read more...]
Week 1 of 6-week Core Strength Program
June 29, 2014 By Leave a Comment
Thanks for joining us for Week 1 of the OUTFIT health + fitness 6-week core strength program. For more information on the origins of this program and Core strength vs Abdominal strength check out our intro blog or for a more detailed look at some Core & abdominal anatomy Week 1 starts with 5 main exercises; TA activations Leg lifts … [Read more...]
6-week core strength program
June 28, 2014 By Leave a Comment
Thanks for joining us for the OUTFIT health + fitness 6-week core strength program. This program is a progressive plan, which gradually introduces harder abdominal exercises each week. I’ve started this program to keep myself honest & work on an area, which certainly isn’t my strength. Like many people I tend to neglect my core training for … [Read more...]
3 workouts for AFTER a race
May 22, 2014 By Leave a Comment
We've spoken before about the best ways to help recover from a big race such as a half marathon & marathon. With so many people recovering from last weeks SMH half marathon (& so many OUTFIT runners doing so well) we wanted to give you 3 workouts which will let you ease back into training & also provide a bit of an insight how you're … [Read more...]
The mile. 4 keys to train for speed
May 6, 2014 By Leave a Comment
Inspired by Roger Bannister & this weeks' 50th anniversary of his breaking the 4min mile barrier I wanted to share 4 tips to improve your speed... 1 - Train smart. Specific workouts are key to improving your race pace (whatever your distance). Develop your training to reflect your race goals & training experience. Here are 2 favourite … [Read more...]
London Marathon 2014
April 13, 2014 By Leave a Comment
Wilson Kipsang & Edna Kiplagat both sped away from their Kenyan compatriots to claim their London Marathon crown in a fascinating day of racing. World Record holder Kipsang finished in 2:04.29 to set a new London course record and send a message to the host of world class runners in his wake. After breaking away from the lead pack, with Stanley … [Read more...]
Gold for the Gold Coast Marathon
March 28, 2014 By Leave a Comment
Last week entries to the Gold Coast Marathon opened for what promises to be a great weekend of racing. The Gold Coast event, to be held on the 5th & 6th July, includes a 2km & 4km Junior Dash, 5.7km challenge, 10km run, 21.1km half marathon & 42.2km full marathon, as well as a wheelchair 15km & wheelchair marathon. Gold Coast … [Read more...]
Abdominals & Core, Anatomy Explained
March 22, 2014 By Leave a Comment
We've included a few extra diagrams & explanations below for more detail on Abdominal anatomy. To revisit our explanation of key concepts of core strength vs abdominal strength head to our Introduction to the 6-week Core Strength Program. Week 1 can be found here. Your core muscles are made up of many muscle groups including: The Pelvic … [Read more...]
St Patrick’s Day Workouts
March 16, 2014 By Leave a Comment
Put down the Guinness & get your body moving before you start the feast of St Patrick. The 17th March holiday commemorates the day of St Patrick’s passing so this workout (inspired by our Irish OUTFIT X instructor Darren) is 17mins of maximum effort! We’ve given you 4 exercises, think of it as our 4 leaf (exercise) clover, to you! 17min … [Read more...]
