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

Bicep Curl and Hammer Curl – Exercise of the Week

Bicep Curls / Hammer Curls – Exercise of the Week

Bicep Curl

  • Hold a dumbbell in each hand with your palms facing upwards (supine)and holding each weight by your sides
  • Stand with your legs roughly shoulder width apart
  • Bring your arms up one at a time and in towards your body by bending at the elbow, keeping your elbows tucked into your side at all times
  • Once you are as far as you can go slowly lower them back to the starting position and alternate with the other arm
  • Do not swing body whilst trying to lift the weights, and keep your palms in the supine position for the entire movement

Hammer Curl

The hammer curl is very similar to the bicep curl, but works your forearm more than the bicep curl does.  The hammer curl exercise also targets the Brachioradialis muscle (which is located in your forearm) as well as Biceps Brachii. To perform the hammer curl your hand positioning varies to the bicep curl.

  • Hold a dumbbell in each hand by your side with your palms facing each other in what is called a neutral grip
  • Stand with your legs roughly shoulder width apart
  • Bring your arms up one at a time and in towards your body by bending at the elbow, keeping your elbows tucked into your side at all times
  • Once you are as far as you can go slowly lower them back to the starting position and alternate with the other arm
  • Do not swing body whilst trying to lift the weights and for the entire movement keep palms in the neutral position

For more arm exercises and other great workouts, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Push Press – Exercise of the Week

Push Press – Exercise of the Week

  • Hold dumbbells at shoulder level and stand with a slight bend in your knees
  • Contract your glutes, brace your abs and keep your spine straight
  • Start the movement with a rapid, yet small, dip at the hips & knees
  • Push up and press the dumbbells overhead until your arms are fully extended
  • Slowly lower the dumbbells back to shoulder level.

(Click each image for a larger view)

For more shoulder exercises and other great workouts, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Inverted Row – Exercise of the Week

Inverted Row – Exercise of the Week

  • First try and find a bar that is roughly at hip height
  • Lie underneath the bar and place your hands slightly wider than shoulder-width apart
  • Keep your elbows close to your body, about 45° angle at your armpits
  • Row yourself up the top position with your upper back and lats
  • Keep the abs braced and body in a straight line from toes (knees) to shoulders
  • Slowly return to the start position

(Click each image for a larger view)

For more row variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Meet the Trainer – David Atkinson

DAVID ATKINSON

Qualifications:

  • Registered Exercise Professional with Fitness Australia
  • Cert III in fitness
  • Cert IV in personal training
  • AIF Master Trainer
  • Level One Punchfit Trainer
  • Level One Kickboxing Trainer
  • Level One Group Trainer
  • Senior First Aid
  • Fitkids Trainer

Have you have any nicknames?

Hangers, Deep Voice Dave, Atko

How many years have you been in the fitness industry?

3 Years

Reason for becoming a Personal Trainer?

Health and fitness has always been a major part of my life whether it was playing sport or going to the gym, I just love the benefits, physically and mentally by being active. I also love meeting and working with people and being able to make a positive impact on their lives. Being able to do it in the great outdoors makes it fun and totally worth it!

Best thing about being a Personal Trainer?

Seeing the results that my clients achieve and recognising them feeling better about themselves is so rewarding that’s why being a personal trainer is my biggest passion.  It is a great feeling to know that you have been with my client from start to finish no matter how big their goals are and to see them reach levels they would never believe they could ever achieve!

Worst thing about being a Personal Trainer?

There is very little I don’t like about being a personal trainer, to be picky it would be the cold early mornings but once I start moving round and motivating my clients I forget what time it is!

What do you specialise in?

I specialise in a wide variety of personal training depending on what client’s goals are. My main areas include boxing and strength training, weight loss, sport specific, core stability training and body toning.

Do you play any sports?

I have cricket since I was little and have play a number of different sports such as indoor beach volleyball and golf.

What is favourite type of exercise?

Strength and Boxing training

How often do you workout?

I try and workout 4 to 5 times a week and I often join in with my clients when they go for a run, doing boxing training and core strength exercises. I feel I have to stay fit and strong enough to keep up with the demanding physical activity I do every day. I believe as a personal trainer, I should be able to be 100% capable do everything technically correct with good form.

What is your favourite muscle?

Triceps and Shoulders are my two favourites.

What is your favourite type of equipment?

Boxing gear, Free weights and kettlebells

What quote do you live by?

“You only live once so why not give it a go”

What do you do in your spare time?

I enjoy socialising with friends and family, and going away whenever I get the time!

Favourite music?

Pretty much everything.

Favourite band?

Powderfinger and Girltalk

Favourite food?

Steak

Favourite drink?

Water and the occasional beer

Favourite Holiday spot?

Thailand

The Country I would most like to visit?

Greece

What AFL team to you barrack for?

Western Bulldogs

What is your number one goal?

Is to constantly motivate and commit to each individual and to make sure all my MaxNRG clients reach their health and fitness goals.

What areas around Melbourne are you available to train?

Craigieburn, Essendon, Tullamarine, Greenvale, Keilor, Taylors Lakes, Moonee Ponds, Coburg, Brunswick, Pascoe Vale, Strathmore and most North western Suburbs, please contact us to find out if we train in your area!

To start up training with David at MaxNRG Personal Training Melbourne call 0403-741-278 or fill out or easy on-line contact form here.

Decline Push Ups – Exercise of the Week

Decline Push-Up – Exercise of the Week

  • Begin with your knees on the floor and feet on a raised surface such as a bench or chair
  • Place your hands on the floor slightly wider than shoulder-width apart
  • Now lift your knees off the floor so your body is in a straight line from heels to shoulders
  • Slowly lower yourself down until you are about 5cm off the ground
  • Push through your chest, shoulders and triceps to return to the start position.
  • Remember to keep your body in a straight line (from your toes to your head) at all times

(Click each image for a larger view)

For more push up variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Chest Press – Exercise of the Week

Chest Press – Exercise of the Week

  • Start by sitting on the ball with the dumbells resting on your thighs.
  • Slowly walk your feet forward until the ball is in-between your shoulder blades and your shoulders and head are resting comfortably on the ball.
  • Push your hips upwards so that there is a straight line through your body from knees to shoulders.
  • Begin with the dumbells just above your shoulders with elbows out to the side and your palms turned towards your feet.
  • Slowly raise the dumbells into the air making an arc shape. Keep going until the weights meet each other at the top of the movement and your arms are almost straight.
  • Lower the dumbbells back to chest level.

(Click each image for a larger view)

For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Single Leg Step Ups – Exercise of the Week

Single Leg Step Ups – Exercise of the Week

  • Stand facing a step. Place one foot on the step and the other on the floor.
  • With your abs braced and glutes squeezed, start the movement by pushing through the front foot on the step, driving powerfully upward to the standing position.
  • Lower your body under control. Pause briefly at the bottom and repeat.
  • Complete all reps for one side and then swap legs.

Single Leg Step Up - StartSingle Leg Step Up - Finish

(Click each image for a larger view)

For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Bodyweight Squat – Exercise of the Week

Bodyweight Squat – Exercise of the Week

  • Stand with your feet just greater than shoulder-width apart.
  • With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”.
  • Make your hips go back as far as possible and keep your knees in a straight line.
  • Don’t let your lower back round.
  • Push with your glutes, hamstrings, and quadriceps to return to the start position
  • Repeat 3 sets of 10-15 reps

(Click each image for a larger view)

For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Personal Training – The first step to a healthier life

The First Step: A Healthier Way of Life

He who deliberates fully before taking a step will spend his entire life on one leg – Chinese Proverb

Are you waiting for everything in your life to be perfect before you commit to a healthier lifestyle or have you put exercise on hold while you look for a new pair of runners or insert your own excuse here…?

STOP procrastinating and START today!

Most people learn things in life through trial and error.  The average person often fails to get it right the first time they try something, they then will try to learn from the mistakes that they’ve made and try again. For example have you ever tried losing weight, attempted a new fitness regime or gone on a diet? And if you have tried any of these things have you ever succeeded the first time around? Probably not…

It is said that only a fool learns from his own mistakes, a wise man from the mistakes of others Otto Von Bismark

Having an experienced personal trainer is the perfect way to help kick start the healthy, balanced lifestyle you’ve always wanted.  The MaxNRG Personal Training team is comprised of a highly experienced staff of trainers who each have been a part of the health and fitness industry for many years. All trainers possess an extensive wealth of knowledge regarding the ins and outs of exercise, nutrition and healthy lifestyle choices meaning you do not have to make all the ‘trial and error’ mistakes yourself.

Whenever you start exercising you should always attempt to model your training on another person’s past experiences as they have already been in the same situation as you and already made the countless mistakes that commonly arise when attempting to lead a more balanced and healthy lifestyle. The MaxNRG Personal Training team has seen what works and what doesn’t with a whole range of past and current clients and now possess a variety of extremely successful systems aimed at achieving your specific weight and fitness goals.

All the information that you receive from your MaxNRG Personal Trainer comes from years of practical experience, trial and error and the best available research from within the health industry to help create a specifically tailored program for your needs.  At MaxNRG Personal Training we aim to teach you everything you will ever need to reach your goal of a highly balanced and healthy way of life.

Everybody wants to improve the way they look, feel and move.  Whether your goal is to…

  • Compete in a recreational sport
  • Take part in a charity fun run e.g. ‘Run for the Kids‘ or upcoming ‘Melbourne Mothers Day Classic
  • Become stronger at the gym
  • Have more energy to play with your kids
  • Lose weight +/- tone up; or
  • Get through the working week a little easier

We all need a little help with exercise from time to time whether it’s because you’re not seeing the results you want, lack the motivation and drive to keep going or it could be as simple as you’re just not sure where to start.  Whatever your goal is, it’s up to you to take that ‘first step’ and incorporating the help of a personal trainer is the perfect way to succeed.

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 achieve your fitness goals. Call 0403-741-278 or simply fill out our online form here