Tag: Melbourne

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Fitness Advice

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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Categories
Nutrition

New Healthy Eating Pyramid

Today Nutrition Australia has released the latest version of the “Healthy Eating Pyramid” for Australians. The ‪#‎newpyramid‬ is here, in an effort to combat growing nutrition confusion and risky fad diets.

One of the positive changes is that there is a greater emphasis on fresh vegetable (mostly) and fruit intake which is now at the base of the pyramid.
Grains, cereals and other starchy carbohydrate foods now have a smaller representation on the next level up. Vegetables now occupy the largest space and herbs and spices are included as well which is great.

It also puts healthy fats at the very top of the pyramid which could be seen as a good thing. At least now people know to MONITOR their fat intake, as it contains almost TWICE as many calories per gram as protein and carbohydrates (yes even the “good fats”), rather than just avoiding fats altogether.

They have also made the distinction between sugar and ADDED sugar, saying the latter along with high salt intakes is the one to avoid.

The Pyramid is never going to fit EVERYONE in the population, but it can be a good place to start for those who have no idea about nutrition.  If you read the Qualia Review you will learn that we are all unique and our body’s needs are all individual so there will never be a perfect food pyramid that suits everyone’s nutritional beliefs – but promoting more veggies can only be a positive thing. Hopefully this can bring some positives changes that affect the growing obesity and health crises in Australia.

HealthyEatingPyramid2015

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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.

MaxNRG Personal Training Pty Ltd
Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

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Meet The Trainer

Female Personal Trainer Port Melbourne

Personal Training in Port Melbourne VIC

Port Melbourne – City of Melbourne VIC

MaxNRG Personal Training now has a mobile fitness trainer Pia Marshall operating throughout Port Melbourne and the surrounding areas, so if you hate going to the gym, we’re the best solution for you. Pia is a great female personal trainer, and runs 1 on 1 personal training, boot camps and corporate fitness programs.

For more information visit:

Female Personal Trainer in Port Melbourne

Pia is a fun, energetic mobile personal trainer in Port Melbourne, VIC 3207 and is the perfect fit if you are looking for a female personal trainer near Port Melbourne.

Pia not only trains small and large corporate groups, or boot camps, but has worked extensively 1 on 1 with females to help them achieve weight loss and improve overall fitness and health.

Personal Trainers in Melbourne

Our main objective is to help you change your lifestyle, lose weight, and feel good about yourself. We ensure at MaxNRG Personal Training that you get what you pay for and more! All our trainers are highly qualified exercise & fitness professionals that will go above and beyond to create a fitness program that matches your current fitness level and personal goals.

Read more about the personal training services we offer near Port Melbourne:

  • Personal Training – Our one-on-one personal fitness training is perfect for those who wish to train alone and receive their trainer’s absolute focus and attention.
  • Outdoor Boot Camps and Group Training – Looking for outdoor group fitness sessions near Port Melbourne? Group fitness sessions are an enjoyable, motivational and cost effective way to experience personal training
  • Private Group Training – Personal Training does not mean you have to do it alone! We encourage people to get together in small groups with friends, family or work colleagues to train together with our private group training sessions.
  • Corporate Fitness Training – Do you own a business in Port Melbourne or you work for a company located near Port Melbourne? Our MaxNRG corporate fitness program ensure to shift your staff out of their chairs and into shape! Increase the morale and productivity of your staff by beginning a corporate fitness program.

Pia services the following areas near Port Melbourne: Port Melbourne, South Melbourne Albert Park, St Kilda, Prahran, Windsor, Elwood, South Yarra, Richmond, East Melbourne, North Melbourne, Docklands, South Wharf, Fitzroy, Parkville, Collingwood and the other inner suburbs around Melbourne.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Personal Training

Healthy Together Victoria

Healthy Together Victoria

Victorians are being urged to make small steps towards better health. The state government has recently launched a new “Healthy Together Victoria’ campaign which aims to improve people’s health where they live, learn, work and play. People should start with small achievable changes, such as adding a few extra veggies to their meals, or cutting down on the amount of processed food they eat, or getting outdoors and exercising on the weekend.

Healthy Together Victoria focuses on addressing the underlying causes of poor health in children’s settings, workplaces and communities to strengthen Victoria’s prevention system. The focus is on encouraging healthy eating and physical activity, and reducing smoking and harmful alcohol use.

The initiative is jointly funded by the State Government of Victoria and the Australian Government through the National Partnership Agreement on Preventive Health (NPAPH).

  • A focus on children

    • As children and young people develop the knowledge, skills and behaviour for lifelong health and wellbeing, preventive efforts focused in the early years of life are likely to be effective and long-lasting.

  • A focus on workplaces

    • The benefits of healthy workplaces reach far beyond individual workers, influencing the health of families and communities. Behind every successful business is the hard working loyal employees who work within it. A healthy workplace also reduces sick leave and staff turnover and increases productivity and participation. One of the best ways for improving employee job satisfaction is a Corporate Health and Fitness Programs that aim to increase each staff members quality of life.

    Through the National Partnership Agreement on Preventive Health (NPAPH), the Australian Government is delivering national initiatives that complement the work underway in Victoria. These are underpinned by a joint statement by the Australian Government and peak employer representatives and unions demonstrating their commitment to improving the health of the population through workplaces. There is also a Healthy Workers website which has the latest tools, resources and guidance to support employers develop health promoting workplaces and an awards program.

    Another option is our Melbourne corporate fitness programs that are flexible and adaptable to both your organization and employees needs. By tailoring the exercise program to your company’s specific needs we are able to provide you with an opportunity to improve your workplace that is both effective and affordable. Our corporate fitness programs can include private 1 on 1 consultations, group exercise sessions, boot camp programs, education on nutrition and guidance with healthy food plans as well as ongoing fitness appraisals and assessments.

    – Learn more about our Melbourne Corporate Fitness Training

  • Initiatives

    • Healthy Together Victoria also aims to create links to health promotion and prevention services and programs underway across the state, such as Premier’s Active Families Challenge, Ride2School, WorkHealth and Life!

    Healthy Together Communities

    Healthy Together Communities are operating in 12 areas across Victoria. In these areas, local governments, in partnership with community health organisations, local stakeholders and communities, are leading comprehensive local efforts to support the development of a local prevention system.

    To learn more visit – http://www.health.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.

    MaxNRG Personal Training Pty Ltd
    Gladstone Park VIC 3043
    0403 741 278
    view our local listing for more info >>
    https://www.maxnrgpt.com.au

Categories
Melbourne Fun Run

Run for the Kids

Less than a month away before this years Run for the Kids

Alexandra Ave, Alexandra Gardens, MELBOURNE
Sunday 24th March, 2013

It’s time for everyone to sign up for the main fun run event in Melbourne for 2013. That event of course is The 2013 Herald Sun/CityLink Run for the Kids.

This is the biggest fun run event in Melbourne each year and helps raise money for the Royal Children’s Hospital Good Friday Appeal.
In 2013, we hope to raise more than ever for the Royal Children’s Hospital Good Friday Appeal. Every little bit helps provide the Hospital with funds for new equipment or facilities.

Find out more about the event here: https://www.maxnrgpt.com.au/melbourne-fun-run-2013/run-for-the-kids/

Giving on Good Friday – ‘that they may grow’ is a Victorian tradition, with television sets tuned in to the 18 hour long telethon; perhaps for the chance to hear a special donation read out, or to learn of the miracles that happen at the hospital. It is all about helping those who are our smallest and most vulnerable.

The great strength of the Appeal lies with the thousands of people from all walks of life, who volunteer their time, expertise and creativity to organise fundraising activities throughout the year.

It is a non denominational, non political organisation that exists solely to raise funds for The Royal Children’s Hospital in Melbourne.

Find out more about the event here: https://www.maxnrgpt.com.au/melbourne-fun-run-2013/run-for-the-kids

r4k-enter

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MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Melbourne Fun Run

MS Melbourne Cycle 2013

Only a few days to go before the 2013 MS Melbourne Cycle

Alexandra Ave, Alexandra Gardens, MELBOURNE
Sunday 24th February, 2013

MS Melbourne Cycle is a perfect opportunity to get on your bike and show your support for people living with Multiple Sclerosis, a disease that effects over 23,000 Australians.

Find out more about the event here: https://www.maxnrgpt.com.au/melbourne-fun-run-2013/ms-melbourne-cycle/

As a proud supporter of the MS Melbourne Cycle, we encourage all of you to visit their website and register for great cycling event.

Choose the 50km course or the family friendly 25km option. Both courses allow you to enjoy the ride over Melbourne’s Westgate Bridge!

Check it out and register online at www.msmelbournecycle.org.au

like-to-win-bike

Find out more about the event here: https://www.maxnrgpt.com.au/melbourne-fun-run-2013/ms-melbourne-cycle/

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MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Fitness Training Personal Training

Focus on Fitness Training

Boxing Fitness Training

What is it?
A great way to let off steam and a great way to get fit. Boxing certainly brings out the best in you. In boxing sessions you will learn different types of punches, kicks, footwork and combos. These sessions do not mean you are in the boxing ring getting punched up! It’s all a mixture of cardio, stamina and endurance.

Types of punches: jab, cross, hook, uppercuts, rolling & rips
Types of kicks: straight kicks, round house & knees

Combine these types of exercises into combos, runs and drills you will definitely get the blood pumping and the arms and legs burning. Core work can also be a major part of your boxing session with a variety of sit up and crunch punch combos and some laying down bag kicks and leg raise kicks.

In a group boxing session you will work with a partner and go through various drills and exercises including running, body weight and core work together and you will also have to be the pad holder, which can be a workout itself.

Equipment needed for a great boxing session:
Boxing gloves/mitts
Focus pads
Exercise mats
Cones
Kick bags

Boxing is surprising enjoyable with most clients getting into it straight away, and once you have learnt the basics you will soon realise how much the session takes it out of you and pushes you to your limits. I think we all want to let out our frustrations and what better way to do that than participating in a boxing fitness program.

Who can do it?
Anyone! All ages and fitness levels are able do boxing, in you session to get the best workout try and partner up with someone your size and fitness level, that way you can work together at your own pace and feel comfortable throughout your workout.

Example Boxing Fitness Program

Warm Up
– Jab/Crosses x 30 seconds + run to cone
– Hooks x 30 seconds + run to come
– Uppercuts x 30 seconds + run to cone

Combos 1 & 2
– 2 x jabs + 1 cross repeat x 30 seconds
– jab + cross then one hard uppercut x 30 seconds

Drill 1
– In pairs countdown – 50 x jab/crosses + run to cone (gloves) / star jumps (pad holder) then countdown 40, 30, 20, 10
– 50 x hooks + run to cone (gloves) / jump squats (pads) & countdown 40, 30, 20,10
– 50 x uppercuts + run to the cone (gloves) / mountain climbers (pads) & countdown 40, 30, 20, 10
Then SWAP with your partner

Combos 3 & 4
– 10 x hooks + 10 x round house kicks (both sides)
–  jab + cross + left uppercut + right uppercut + light knee + right knee

Boxing Core
– Sit up punches – 10 x jab cross sit ups
– Leg raise bag kicks x 10
Repeat x 3

 

Want to get into boxing?
MaxNRG Personal Training offer boxing for one on one personal training, small private training, group training and corporate training throughout Melbourne. All of our trainers are qualified in boxing and kick boxing and have the skills to run quality sessions that are effective and very enjoyable. We want you to train hard, stay committed and we will be the motivation you need get the results you want to achieve.

Call 0403-741-278 or fill out our online enquiry form to get started today!

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Melbourne Fun Run

Walk to Care

Walk to Care – Sun 18th Nov, 2012

Walk to Care is a 4km walk, giving Victorians an opportunity to show their support and raise funds for family carers. Walk to Care 2012 is being held at Coulson Gardens in Maribyrnong, VIC and the day is a major fundraising and awareness event for Carers Victoria, the peak body representing and supporting family carers in Victoria.

It’s time Victorians came together to show that we value family carers… and it starts with one step. Join us as we Walk to Care at Coulson Gardens on 18 November 2012.

Find out more about the event: https://www.maxnrgpt.com.au/melbourne-fun-run-2012/walk-to-care/

Categories
Melbourne Fun Run

2012 Melbourne Marathon Results

** UPDATE: Melbourne Marathon Results 2012

Congratulations to everyone who took part in this 2012 Melbourne Marathon Festival. Melbourne gave us a perfect day with gorgeous weather for the thousands of participants for this years 35th Melbourne Marathon.

View more details about the race and view the Race Results for 2012 HERE

Congratulations to Jonathan Chesoo, winner of the Men’s Marathon in a time of 2:12.35. The first Australian across the line was Scott Westcott (NSW) in 2:16.
The Women’s Marathon was won by Lauren Shelley (WA) in 2:36.29.

Photo’s from the days event can be found on our Facebook Page or on the Melbourne Marathon Festival Page

MaxNRG Facebook

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Fitness Advice

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

Oops! We could not locate your form.