Applications opening for CFA (Country Fire Authority)

CFA (Country Fire Authority) Applications

CFA (Country Fire Authority) are looking for candidates to join Victoria’s fire and rescue services. Applications open on Friday 8th February 2019 at midday.

They will be accepting 3600 applications, however they expect places to fill very quickly and encourage anyone that is interested in applying to submit an application as soon as recruitment opens.

Applications will only be accepted via the Recruit Applications Form on the CFA Website – https://firefighter.vic.gov.au/recruit-applications/

All candidates will be required to complete the following questions to apply for the 2019 firefighter selection process:

  1. First name
  2. Surname
  3. Email address
  4. Phone number
  5. Gender
  6. Postcode
  7. Centrelink Health Care Card CRN (if eligible)
  8. Centrelink Health Care Card expiry date (if eligible)
  9. Did you undertake and successfully pass the ACER Written Selection Test on 4 March 2018? (Y/N)

You can only submit one application per person. Any individual who submits more than one application will be disqualified.

To make the application process more straightforward there have been several changes to the process. These include:

Less information required to apply
No requirement for a resume or driver’s licence to be uploaded at the application stage
No requirement to nominate a preferred agency at the initial application stage

ELIGIBILITY REQUIREMENTS OF A FIREFIGHTER

  1. You must be an Australian citizen, permanent resident or a New Zealand citizen who has entered Australia on a valid passport.
  2. You must have held your driver’s licence for two years by the 1 June 2019 (this does not include a learner’s permit). Green probationary licences are acceptable.
  3. Applicants who have incurred eight or more driving demerit points at the time of their application and at any stage up to an offer of employment will be disqualified.
  4. You must comply with the criminal history and driver history policies. Please refer to these policies to check your eligibility.
  5. All applicants need to undergo a National Police Record Check.
  6. Medical clearance: All applicants are required to obtain a medical clearance from their doctor prior to undertaking the physical assessment components of the selection process. Prior to all job offers, a thorough pre-employment medical is conducted by the Brigade Medical Officer.
  7. Once applicants receive an offer of employment they will be required to obtain a Heavy Rigid licence. Further details will be provided with your offer of employment.
  8. CFA applicants must be prepared to be stationed at any of CFA’s integrated stations on completion of the recruit course. Although your preferences are taken into consideration, CFA ultimately makes placement decisions based on operational need.
  9. The full recruitment process can be viewed on the CFA website – https://firefighter.vic.gov.au/recruitment-process/

    Fitness Requirement – Shuttle Run / Beep Test

    The shuttle run / beep test, also known as the multi-stage fitness test, 20m shuttle run or bleep test has always been one of the harder test that potential recruits struggle with when applying to join the Fire brigade. Over the years we have trained a huge number of clients who were wanting to join one of the Emergency Services (Police, Fire Brigade, ADF) and each and every client has had the same question.

    How Do I Improve My Beep Test!

    MFBF / CFA Fire Fighter Multi-Stage Fitness Test

    Current Standard: Level 9.06 – 78 shuttles and is 1560m and 9 minutes and 02 seconds of running.

    So what is the Beep Test?

    The beep test is used to estimate your maximum oxygen uptake better known as VO2Max. The test involves running continuously between two points that are 20 metres apart and you must time your running speed to match a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the runner to increase their speed between the shuttles, until it is impossible to keep in sync with the recording. The test finishes when participants either becomes too tired and stops running or they record two consecutive misses at reaching the lines in time for the beep.

    Are you planning on putting in an application? We would love to hear your thoughts below?

    If you are looking to join any of the Emergency Services you should take your preparation seriously. Learn more about our Emergency Service Fitness Training

    To find out more check out: https://firefighter.vic.gov.au/


    MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

    To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

    Enquire About Country Fire Authority Fitness Preparation

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Beep Test Changes for Vic Police

Police Fitness Test Scores Lowered

The Victorian Police recruit application process has just been made a little easier with police lowering the physical standard of it’s toughest fitness test, the dreaded Beep Test.

The beep test, also known as the multi-stage fitness test, 20m shuttle run or bleep test has always been the hardest test that potential recruits struggle with when applying to join the Victorian Police. Over the years we have trained a huge number of clients who were wanting to join one of the Emergency Services (Police, Fire Brigade, ADF) and each and every client has had the same question.

How Do I Improve My Beep Test!

Since its introduction as a fitness requirement, successful recruits needed to achieve a 6.10 level to become a police officer, compared to level 9.6 to become an MFB firefighter or join the CFA. The fitness requirement has now been lowered to 5.10 and has already received criticism from exisiting officers and new recruits who have previously put in all the hard effort and training to reach the old 6.10 requirement.

Victorian Police Multi-Stage Fitness Test

New Pass Standard: Level 5.01 – 33 shuttles and is 660m and 4 minutes and 18 seconds of running.
Old Pass Standard: Level 6.10 – 51 shuttles and is 1020m and 6 minutes and 20 seconds of running.

MFB Fire Fighter Multi-Stage Fitness Test

Current Standard: Level 9.06 – 78 shuttles and is 1560m and 9 minutes and 02 seconds of running.

A police spokeswoman said the change has been made to align the fitness entrance requirement for police and PSOs with other police jurisdictions across Australia.

“The agreement was approved on 1 December, 2011 with the implementation of the Enterprise Bargaining Agreement which took affect at the start of July, 2012. Applications from those who did not meet the previous fitness standard between those dates are being reviewed,’’

So what is the Beep Test?

The beep test is used to estimate your maximum oxygen uptake better known as VO2Max. The test involves running continuously between two points that are 20 metres apart and you must time your running speed to match a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the runner to increase their speed between the shuttles, until it is impossible to keep in sync with the recording. The test finishes when participants either becomes too tired and stops running or they record two consecutive misses at reaching the lines in time for the beep.

Have the new standards been set too low? We would love to hear your thoughts below?

If you are looking to join any of the Emergency Services you should take your preparation seriously. Learn more about our Emergency Service Fitness Training


MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Enquire About Police Fitness Preparation

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Protective Services Officer Fitness Training

Protective Services Officers Fitness Testing

Are you looking for a career change?

Do you see yourself protecting the community and making a difference? Do you have the drive and motivation to help create a safer environment at our train stations in Victoria?

If that sounds like you, the Victorian Police want to hear from you!

Over the next three years the Victorian Government is looking for 940 of the best Protective Services Officers to protect and serve the community and 400,000 people who travel on our railways each day.

To be eligible to become a Protective Services Officer you must meet specific requirements and pass certain testing criteria first and one of those is the standard police fitness testing.

For many applicants the fitness test is a little daunting, but it is all about being prepared!

It’s important that you know all the requirements and go ahead and test yourself to make sure you are fit enough before you apply.

What is the Protective Service Officer Fitness Requirements?

There are only six test in the Protective Services Physical Fitness Test. The test requirements are the same as applicants wishing to enter the police force except for a 100m swim that is excluded from the testing.
1. Grip Strength
2. Illinois agility run
3. 20 metre shuttle run
4. Push Ups
5. Prone Hold
6. Obstacle Climb

Learn more about Protective Services Officer Fitness Requirement.

Preparing for the Protective Services Officer Physical Fitness Test

Applicants should take their preparation seriously and practise, practise, practise!

Anyone looking for a career as a Protective Services Officer should attempt the tests to find out their strength and weaknesses before the official day (especially the Illinois agility run and beep test).

MaxNRG Personal Training has qualified exercise professional who has experience in preparing past recruits for the police force and other emergency services.

Preparing well in advance is essential!. If you leave your training until ‘the last minute’, you will have less opportunity to adapt physically and also less time to change your training if your fitness levels require it. If you need any help in preparing for the protective service officer fitness testing, MaxNRG can help.

Whether you need help passing the beep test, reducing your agility time or increasing your grip strength and push ups numbers MaxNRG Personal can personalise a training program for you.

So, if you want to pass any of these fitness test you must take your preparation seriously. Contact MaxNRG Personal Training today to discuss options.

Learn more about becoming a Protective Services Officer and the fitness requirement involved.

Protective Services Officers Fitness Test

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training available in Australia.

To learn more about how we can help you, simply fill out our online enquiry form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Enquire About PSO Fitness Preparation

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What is a Calorie? (Part 1)

Welcome to Part 1 of our new healthy eating and training series where we will look at the basics of nutrition and helping you understand and create a weight loss program that will work for you.

The first part I’m going to touch on is Calories.  Now I’m not going to go over the whole counting Calories thing. This isn’t just about counting calories. This is about understanding what they are in the first place, and how ultimately the energy in a calorie will decide whether your are gaining fat or losing fat.

A Calorie Is A What?

How many calories do you burn?

A calorie is a unit of energy. More specifically it is the amount of energy/heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius. It is most often used to access the energy content of food, though it can measure other amounts of energy in chemistry. On a nutrition label, it will appear in the Energy column as “cals” or “Kcal.”

The basic way the total energy is calculated is based on the list below.

  • 1 gram of Carbohydrates = 4 Calories
  • 1 gram of Protein =4 Calories
  • 1 gram of Fat =9 calories
  • 1 gram of Alcohol =7 Calories
  • Using this formula, if all you have is the gram amounts for your food item, you can figure up the caloric amount on your own.

    For example 2 tbsp (30 grams) of Peanut Butter has:
    16 grams of Fat
    6 grams of Carbohydrates
    8 grams of Protein

    This translates to this using our formula

    16 Grams of Fat =16 x 9 =144
    6 Grams of Carb =6 x 4 =24
    8 Grams of Protein =8 x 4 =32

    Add those totals together and you get 144 + 24 + 32 =200 Calories for every 2 tbsp or (30 grams) of Peanut Butter.

    How Many Calories Do I Need?

    Here are three phrases you need to become familiar with:

    Caloric Deficit – Meaning that you are in a negative amount of energy needs for your body.
    Caloric Surplus – Meaning that you are in an excess amount of energy needs for your body.
    Maintenance – Meaning you are taking in just the needed energy for your body.

    Here is a basic example:

    Amy’s body in one day burns 2000 calories. If Amy is consuming 1600 calories a day, then Amy is in a caloric deficit because she is consuming LESS than what her body is expending in a day. (- 400 cal)

    The next day Amy’s body burns 2000 calories. If Amy is consuming 2400 calories then Amy is in a caloric surplus because she is consuming MORE than what her body is expending in a day. (+ 400 cal)

    The third day Amy’s body burns 2000 calories. If Amy is taking in 2000 calories then Amy is at maintenance because she is consuming the SAME amount that her body is expending in a day. (0 cal)

    This is the absolute very basics of weight loss.

    If you are in a caloric deficit you are going to lose weight, because you are expending more energy than you are taking in. Your body is going to turn to stores of fat (or muscle) to make up for that energy deficit. The reverse is true for a surplus. Take in more energy, and you are going to store more energy as fat for future uses. This is where fat comes from, EXCESS ENERGY.

    I hope you have enjoyed part 1 of ‘What is a Calorie’ and in part 2 we will discuss:

    How to calculate what your daily energy needs are, and how to use these numbers to achieve your fat loss goals.

    Motivation to Exercise tips from a Fitness Trainer.

    Key to Motivation

    Are you having trouble getting motivated to get off the couch or take that first step to starting to be active and improve your health and wellbeing?

    I think we all know that it is hard to start something new or get back into a routine that we may have once had. That’s where motivation is a big factor in what we do. The fact is some people are highly motivated and some people lack motivation when it comes to being physically active.

    There are many factors and barriers that explain the different levels of motivation each individual has and by looking at these we can try and change the way all currently live our lives.

    Factors that can motivate people to getting fit and healthy:

    • It’s fun and enjoyable
    • Feeling of success and achievement
    • Constant support
    • Body image
    • Quality of life
    • Improved wellbeing
    • Social interactions
    • Approval from family and friends
    • Group support
    • Effective encouragement
    • Reduce the likely-hood of medical problems
    • Results!

    Some barriers that some people may need to overcome towards getting fit and healthy are:

    • Lack of support
    • Access to fitness resources
    • Expectations
    • Self-confidence
    • Previous experiences
    • Lack of time
    • Inconvenience
    • Medical reasons
    • Bored
    • Lack of progress

    To overcome these barriers and get you in the right mind set to get active, there are many ways you can go about finding the motivation you need.

    Set goals

    Goal setting is a fantastic way to set out what you want to achieve and the results you are looking for. You may have an ultimate goal you want to achieve over a certain period so by setting smaller goals within your main goal you can set out a plan that you can follow that will keep you on track to achieving the goal.  Make sure you goals are realistic and be sure to keep track of your progress so you can look back and re-evaluate your goals if necessary if your not getting the results your after. This will provide you with the energy and enthusiasm and a purpose for the result you are after and there is nothing better than the way you will be feeling once you achieve it!

    A fitness contract

    Write down on a piece of paper what you want to be doing and how you want to go about it.  Then get one of your closest friends, a family member or one of the fitness coaching programs specialists – so they can help you commit to it.  Once you have this contract clearly written out, along with your goals your aiming for, place the contract on your fridge or in a place that you frequently spend time at each day as a reminder of the goals you are wanting to achieve.  By having the contract visible and committing to someone close to you, it can be a really powerful way to provide that extra push you may need to not feel like you are letting someone else down and most of all not letting yourself down.

    Social Influences

    This can really assist with you level of motivation. Try surrounding yourself with positive people who will support you and motivate you to keep going. Having this extra support gives you the feeling that people want you to succeed.

    Find solutions

    You may think of 100 reasons why you think can’t train, but how many of those reason are really valid?  Take out a piece of paper and write down your excuses, and then once you have come up with you list I want you to go through each of them and write down a possible solution to eliminate that excuse. Write down the problem eg: “I don’t have time to exercise because I work all day” – Solution: get a FitnessTrainer to come during my lunch break for a session.  There are means and ways around getting motivated to do physical activity, the reality is that we all need to do it to live our lives to the fullest.

    Prioritise your life

    One of the most common excuses for not exercising is ”I don’t have the time too’, but to be honest I don’t think I am yet to meet a person that could not find 30mins-1 hour three or four times a week to look after themselves.  There is 168 hours a week and you honestly can’t manage a few hours to keep yourself healthy?  I’m sure if you were to list the 5 most important things in your life right now, you health and your families health would be high on the list, watching television or using the computer would not be, but I’m sure a lot of people spend plenty of time a week doing that.

    Have A Motivator That Works For You?

    What keeps you going on those days that you’d rather sit on the couch than workout? Perhaps what motivates you will work for someone else. Please share.

    Training for Strength

    Strength training is a fairly broad term that covers all forms of exercise aimed at developing strength, as well as the size of the skeletal muscles. It can help in boosting overall health and will provide important functional benefits, as long as it is performed properly. If you are dealing with nerve damage or pain, Neuropathy Relief Guide wrote this excellent article.

    There are many benefits of strength training:

    • Assists with the control of obesity and weight gain
    • Increases strength
    • Increase in muscle tissue
    • Increased metabolic rate
    • Can improve posture
    • Increases joint strength and stability
    • Enhances functional strength
    • Decreases degenerative diseases – arthritis
    • Boosts self esteem
    • Enhances sports performance
    • Decreases the risk of injury
    • Decreases blood pressure and diabetes
    • Increases energy expenditure (which benefits fat loss)

    Compound versus Isolated exercises for strength

    Compound exercises use more the one joint in a movement through exercise and is more functional and efficient when working out compared to isolation exercises. By using compound exercise you will improve your overall strength and will feel the benefits through a larger range of muscles in your body.

    Some examples of compound exercises are: push ups, dead lifts, squats, chin ups, bench press, push press.  In all the examples listed above, multiple muscle groups are being used eg. With the push up you are using your chest, shoulders, triceps as well as your core muscles as stabilisers.

    Isolated exercises just use one joint in a movement. This only concentrates on one muscle which is only beneficial if you wish to build up that specific muscle/joint. An example of an isolated exercise is a bicep curl. With the bicep curl, the biceps brachii is the only muscle being used with only a small involvement from the other muscles in your body as stabilisers.

    For overall body strength and size, try using compound exercises in your workout routine.

    What equipment can I use?

    There are so many different types of equipment that can help you build for strength and size.

    Free weights, Pin loaded machines, Hydraulic machines, resistance bands, kettlebells, medicine ball, Cable machine, Isokinetic equipment are just some of the types of equipment available.

    You also don’t need any equipment at all, as there are plenty of body weight exercises to assist you in reaching your strength goals.

    Free Weights

    Examples: Dumbbells, Barbells and Kettlebells

    Benefits:

    • Good for stability and strength
    • More functional movement than machine weights
    • High muscle activation
    • Promotes stabiliser muscles to work harder
    • A wide range of exercise variety
    • Are inexpensive to purchase
    • Don’t take up to much room

    Pin Loaded Machine

    Examples: Lat Pull down, Cable Machine, Seated chest press, Seated row

    Benefits:

    • Good for beginners
    • Easy to change weight load
    • Great for circuit training
    • Good for rehabilitation
    • Can isolate specific muscles and range of motions

    Hydraulic Machine

    Are machines that use compression to control movement speed and maximise effort through a full range of motion. These machines are often used in circuit training.

    Things to consider when building strength

    • Make sure to set up equipment to suit your body shape and size
    • Keep a slow and steady lifting speed
    • Breathe out on exertion (the hard bit)
    • Maintain good posture
    • Don’t start off to heavy, slowly build up
    • Get a personal trainer to offer assistance and advice

    Strength training is a safe physical exercise provided that it is performed properly.  Weight training is one of the safest forms of this physical activity, but the slightest mistake in executing the routines can result in an injury. In order to avoid injuries and other discomforts, individuals should always check that they are performing the exercise correctly before using heavy weights.

    MaxNRG Personal Training offers one-on one fitness training which is perfect for beginners looking to start physical exercise.  We provide constant supervision ensuring correct technique and assistance, therefore reducing the chance of injury and ensuring you work to your maximum potential and ability.

    If you would like to receive a FREE, no obligations training session from one of our highly qualified registered Exercise Professional of Fitness Australia, fill out our simple online contact form or call us on 0403-741-278

    An Active Family is a Happy Family

    Everyone knows by now that physical exercise and a balanced diet are key to living a healthier life. One of the great things about exercise is that it doesn’t have to be done alone and who could be more convenient than family as a workout buddy. Getting your whole family involved in physical activity is an excellent opportunity to create an extra social bond between family members. It also provides another form of motivation, and if planned well this can become a weekly event the entire family looks forward.

    According to results found from a study by the Australian Bureau of Statistics National Health Survey:2007-2008 overweight and obesity in both children and adults is a major health concern. This study revealed that once children become obese they are more likely to remain obese into their adult years and have a greater risk of developing both short and long-term health conditions, such as Type 2 diabetes and cardiovascular disease. Children who are classified as obese also have a higher risk of social and psychological problems, such as discrimination and bullying, and if obesity does continue into adulthood it will affect your child’s long-term health.

    However this doesn’t just mean that your children must increase their activity level, parents have to get involved too and should lead by example and become role models for their children. Organising time for your family to take part in any form of regular exercise should be a high priority for any responsible parent and having a plan in place is the only way to make sure it is achieved.

    Here are some ideas to get your family moving:

    • Do things together – find some activities to do with the whole family e.g. plan a day trip to a local park or beach, jump on a bike or try one of Melbourne’s ovals or running tracks. Even a simple game of throwing a ball is great way of challenging your child’s balance and coordination.
    • Friendly competition – Whether it’s to see who can skip-rope the longest or run the fastest, friendly family competition can be the perfect incentive to entice your family off the couch and breaking a sweat. Even if your family isn’t that competitive getting them motivated to help a good cause can be an alternative means of increasing exercise. There are numerous fun runs and other charity events across Melbourne throughout the entire year that raise money for many worthy charities.
    • Team sports or other activities – find out your kids interests and get them involved in your local sporting clubs or dance classes. There are plenty of different sports and exercise opportunities out there for all skill levels and what better way to make new friends and get the family out of the house and away from the television.
    • Leave the car at home – instead of driving the kids to school or driving yourself to work or down the local shops, why not walk or ride a bike.
    • Limit time watching TV and playing video games – Television and computers are a big part of people’s lives today but why not try using some of that time engaging in some physical activity. For most of us whether at school or work we spend a large part of our day sitting at a desk and so we must make an extra effort to get moving in our spare time.
    • Be a role model – If your kids see you performing and enjoying regular exercise then they will be more inclined to follow in your footsteps and practice your good habits ensuring a longer and healthier future.
    • Praise your kids – Every kid is not the same and will have different interests in a whole range of sporting activities. Whether it is competitive team sports, riding bikes or running make sure you support them and give them praise for doing what they are doing.
    • Promote a good diet – Keep healthy snacks available around the house and avoid buying ‘junk’ food. If children are not given the option of unhealthy foods then their diet will remain balanced and nutritious. Children can only rely on what their parents supply for adequate nourishment therefore if you only stock high fat/sugar based foods with limited fruit and vegetable options your children will lack the energy needed to get through the day.
    • Healthy sleeping habits – If you fail to give your body the rest it needs you will find it difficult to perform at your peak during exercise. Remember tired family members are going to be poor workout partners. It is important to enforce a reasonable bedtime for your children so that they receive at least 8 hours of sleep per night to ensure they remain active throughout the day.

    Ahead of all the things mentioned above, make sure exercise is FUN. Keep it playful and positive; exercise doesn’t have to be hard and boring. Your family should aim for at least 30 minutes of physical activity per day to be guaranteed to see and feel the benefits of a healthier body.

    Need extra motivation for your family? Why not hire a Melbourne personal trainer. Our MaxNRG Personal Training team are qualified to train all ages and can set up your entire family with individualised training programs that are fun and effective.

    Get you family started with the MaxNRG Personal Trainer team today for great fitness and weight loss results! Our mobile personal training services that operates throughout Melbourne is the best way for you family to start achieving your health and fitness goals. Call 0403-741-278 or simply fill out our online form here and we’ll do the rest.

    Why begin running… and where in Melbourne?

    Why Run?

    Running for many people is difficult to get into and even harder to sustain on a regular basis. Often whilst driving in your car you will see people pounding the pavement on the various running/walking tracks in and around Melbourne and most of us envy the motivation and drive these individuals possess to give running a go.

    Parks and recreational areas are a fantastic resource for physical activity and as residents of Melbourne we are extremely lucky to have such a vast number available to us providing a large variety of running and fitness opportunities.

    Running out in the open environment can be a highly stimulating form of exercise and equally as challenging for your body’s overall fitness levels.

    The top 6 benefits running can offer you and your body

    1. Weight Loss – Running is one of the best ways to burn those extra calories. It is an activity that requires a large amount of energy which means the body will burn more kilo joules/calories to acquire that energy.
    2. Improved Cardiovascular Fitness – Running at a level that causes you to raise your heart rate for around 15 minutes or more will improve your general fitness level.
    3. Increased Bone Density – When weight goes through the bones this stimulates ongoing bone growth and development which helps keep the bones strong. Running is an excellent way to provide the body with what it requires for strong, healthy bones.
    4. Muscle and tissue Strength – Running can cause an increase in muscular strength and there is some evidence that has shown an increase in the degree of connective tissue within the body surrounding your major joints which can assist in injury prevention.
    5. Decreases risk of heart disease – Regular aerobic exercise such as running can significantly reduce an individual’s risk of heart disease (normally in combination with a balanced diet)
    6. Stress Reduction – Running can assist with the reduction of stress, anxiety and even symptoms of depression. The release of the ‘feel good’ hormone endorphin can improve one’s mood and help to alleviate the stresses of daily life. Running also generates feelings of accomplishment which can help to distract people from the negative things in their life.

    Common reasons people take up running include:

    – Running is a great way to lose weight
    – Regular aerobic exercise, such as running, decreases the risk of heart disease
    – Running is one of the most effective ways to improve cardiovascular fitness.
    – Running is a great way to quit smoking
    – Running can be done almost anywhere and at anytime
    – Running is cheap, all you need is a good pair of running shoes and some suitable clothes to run in
    – As you become fitter by running, you’re more likely to improve other aspects of your lifestyle, such as your diet
    – Fitter people tend to be more productive in the workplace and have higher energy levels
    – Running is one of the best natural stress relievers

    The most important fact to remember is that EVERYONE at any fitness level can take up running. However what you must remember is that like any other physical activity if you have never tried it before or if it has been a long time since you performed the activity, you MUST start slowly and progress yourself as your body allows. The ideal way to ease yourself into a new activity is to set a number of progressive goals that are realistic and achievable based on your own abilities.

    For example you might start off running intervals teamed with spurts of fast walking i.e. 1 minute of running then 4 minutes of fast walking and slowly increase the ratio in favour of running time to walking time until you can run consistently for 10 minutes and then progress from there. Another running regime may include sprints or hill based running or running on softer surfaces like sand…the options can be endless and you will be surprised with what you can achieve once your confidence grows and you establish a routine.

    Getting started is most definitely the hardest part thus if you are struggling to find the motivation to begin a running program or you simply don’t know where to start, enlist the help of a friend as your running partner or contact a personal trainer to get you started. Training partners are great motivators, and not just in boxing! Knowing that you have made the commitment to meet your training partner at a certain place and at a certain time, it makes it very unlikely you won’t show and extremely hard for you to find genuine reasons to break that commitment. Once you show up, you’ll start your run, and the workout and all the added health benefits will take care of themselves.

    By enlisting the help of a personal trainer as your training partner, they have the knowledge and experience that can assist you to create a realistic and individualised running program catered to your own specific goals and ability that will greatly reducing your chance of injury and really maximise your results!

    Where to find places to begin exercising

    For a list of running tracks and available parks and ovals in the Hume area and other great places in and around Melbourne check out these websites for some ideas on good places to start:
    Melbourne Parks, Ovals and Running Tracks
    Hume Sporting Reserves
    Step Where? – Running and Walking Routes in Melbourne

    Start personal training with a MaxNRG Personal Trainer today for great fitness and weight loss results! Our mobile personal training services that operates throughout Melbourne is the best way for you to start achieving your health and fitness goals. Call 0403-741-278 or simply fill out our online form here