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...]
Tracking recovery with your heart rate
March 10, 2014 By Leave a Comment
Measuring your heart rate is a great way to track your recovery from a major event such as a marathon or half marathon. You’ll first need to establish a baseline measure of your average resting heart rate. It may fluctuate a little daily so take it at the same time each morning (ideally before you get up out of bed) and establish your average. It's … [Read more...]
Post marathon recovery
March 2, 2014 By Leave a Comment
It’s been a week now since the Tokyo marathon & my recovery has been going well… but is not yet complete. Too many people rush back into training too quickly & don’t give their bodies the necessary recovery time. Inadequate recovery time puts you at risk of overtraining and increases the risk of injury. While the muscles in my legs are … [Read more...]
Foam Rolling & Massage
February 12, 2014 By Leave a Comment
Foam Rolling is quickly becoming a popular and effective tool for athletes, trainers and gym go-ers. The technique uses a foam cylinder (or sphere) to help stretch out muscles, tendons, tight spots, and tightness trigger points. This Self-Myofascial Release (SMR) works by utilising stretch reflex inhibitors within the muscle unit that decreases … [Read more...]
Strength training for runners… Tips & myths
February 4, 2014 By Leave a Comment
Running is a dynamic high impact action that requires a strong body for maximum efficiency. Long distance running is also repetitive in nature, so to help minimise the risk of injury & provide support for tough training, strength exercises are essential. While you’re running you’re only ever on 1 leg (when you’re not in the air) so it’s … [Read more...]
Beachsprints & Soft Sand Running
January 20, 2014 By Leave a Comment
Summer is a great time to hit the beach & change up your training with some challenging sand running. With the softer sand your legs work harder on push off giving you that characteristic leg burn. It's great to mix up your training but avoid jumping straight into long runs on the sand or you'll pay the price. Because you push your toes into … [Read more...]
Cross-Training for Runners
January 14, 2014 By Leave a Comment
Running is a dynamic high impact action that requires a strong body for maximum efficiency. Pilates, rowing, skiiing and the elliptical trainer are among some of the best cross-training options for runners. Read our blog on Strength training tips & myths for runners, or follow our Runners Strength Training Series here. Distance running is … [Read more...]
Bring a friend for FREE in January
January 2, 2014 By Leave a Comment
For the whole month of January you can bring a friend along for Free to an OUTFIT class that you’re already enrolled in. Did you know that research shows training with a mate means you’re more likely to be successful & consistent, so to help both you and a mate in 2014 we want to extend an offer to your training buddy too. This is offer is … [Read more...]
’12 Days of Christmas’ workout
November 29, 2013 By Leave a Comment
Staying active over the Christmas period can be tricky. You all know the '12 Days of Christmas' song... Well complete the workout below over 12 days, or even better over 24 days with a recovery day in between. As the workout increases you’ll be thankful for the day between. Start on Sun 1st or Mon 2nd Dec & train right up until 23rd /24th Dec … [Read more...]
Mens health, Mental health, Movember & Cricket
November 26, 2013 By Leave a Comment
Mental health, depression & exercise... The recent departure of Jonathon Trott from the English cricket team, part way into the Ashes, has drawn attention to depression & mental health issues. Sadly many people battle in isolation, and even worse many others are chastised and treated with disrespect. Thankfully this high profile case has … [Read more...]
