A warm welcome to Jack Forrest

“Fullfitment’s new addition”

Fullfitment are thrilled to welcome a new trainer to our family. Due to Ryan’s decision to pursue new and exciting opportunities interstate we have had the difficult task of hiring a Trainer able to reflect the same values that we were built on whilst maintaining Fullfitment’s high level of industry excellence and bringing a fresh new approach to our clientele.

We are very fortunate to welcome new Personal Trainer Jack Forrest to our team.

Jack has extensive experience in the Fitness industry as well as an impressive list of accomplishments as a competitor. He has represented Victoria in the National Championships for both basketball and swimming and practices what he preaches.

With a diverse range of training methods at his disposal Jack endeavors to make training fun and challenging for his clients, going forward we are confident that Jack will be a valued addition to the Fullfitment family.

“Long term success has nothing to do with simply whether you win or lose. It has everything to do with having the determination to never be shifted from your goals.” Jack

Running sounds like a good way to go; its convenient, theirs no expensive equipment or memberships required, you’ve got your running program off the internet, and a fun run in mind. It’s time to get started… well not just yet! Here are a few things to consider.

“You can’t run to get fit; you need to get fit to run”

I read this quote somewhere, and it stuck with me. If memory serves me well, the actual article related to hip structures and how certain women are structurally suited to running.

I’m not going to dwell on that, because I don’t expect genetics is going to dictate the fitness goals of a recreational runner. If you want to run, you will! Rather I’d like to present a few ideas that may help you become a runner and keep you injury free so you can embrace fitness as a lifestyle.

Get the right footwear

You don’t have to spend a small fortune on the latest runners, but make sure you get the right fit. And please throw out your 10year old tennis shoes that have served for any physical activity since. Shoes compress and loose their ability to absorb impact the older they get. With increasing distances run, you could be setting yourself up for niggling injuries that can hold you back.

Get the right program

While this may sound like common sense, make sure it is relevant to your current fitness level. You’d be surprised how often people just wake up and decide their going to get into shape, and start training for a marathon in 6 months. While I’m not going to stand in the way of anyone’s dreams, it may be more appropriate to choose a 5 or 10km fun run to train for.

Schedule some rest

The right training program will be ‘periodised’, that is that it’s got scheduled recovery weeks or days and even time off after events. If you think you can just run more and more km’s each week, you’re wrong. Eventually the signs of overtraining creep in, over use injuries, burn out or you just loose your motivation. Don’t try and achieve your goal too soon, set some realistic time frames to allow enough time to recover and repair.

Did you stretch?

We all know we should stretch, but most people don’t. It’s too easy to finish your run and then get back to your busy schedule, skipping out on your stretches. Stretching releases tight muscles and can enhance recovery, so not something that should be missed. Key areas to consider are hamstrings, calves, hip flexors and quadratus lumborum (lower back).

You may need to strengthen

Having stretched we can look at strengthening some potential weak areas. The core is very important; you wouldn’t want to build a house on sand, you need a solid base to work from. To build a solid foundation in our body, we strengthen our core muscles to allow our ‘prime mover’ muscles to work more efficiently. Pilates is a great way to strengthen the core, but there are others (something I may have to address in future articles).  A strong transversus abdominus (major core muscle) and glutes are a great place to start, so work on bringing your plank or prone hold up to 2 minutes, include some side holds and glute bridges and you’re well on the way.

Learn and correct technique

Don’t just pound it out, you will most likely benefit to speaking with a coach or mentor about technique. While I’m probably not the most qualified person to talk about running technique, there are a few simple cues that may help you improve. Stand tall, shoulders back, hips forward, and try not to make too much noise with your feet. If you are pounding, try running on a softer surface like grass or a treadmill until you can improve this.

About the Author

Ryan Levick is one of the owners of Fullfitment Personal Training & Nutrition, a qualified Naturopath and strength & conditioning coach who specializes in weight management. Any further questions may be directed via www.fullfitment.com.au

Need I say more! Results take time and consistency. It’s no good waiting until it warms up and then panic that you don’t fit into your bathers. Especially through winter it can be too easy to sleep in and not train, or go home after work and sit in front of the heater. The simple act of booking your appointment will most likely cause you to keep it. Many gym goers never achieve their long-term goals for this reason.

Value for money

Despite popular belief, a personal trainer is actually better value for money than a gym membership that doesn’t get used! All too often I’ve seen people opt for gym memberships or home gym equipment over personal training, to find 3 months later their motivation has gone, along with a lot of their hard earned. Lots of people do get their value from gym memberships, but are you one of them?

A new approach

If you’re not where you want to be, your may need to change your approach. I don’t know how many times I’ve spoken with trainees and their still doing the same workouts they were doing last year. A change in program can reinvigorate you enthusiasm, and keep the results coming. Results occur when your body is adapting to a new stimulus, so keep up the variety and avoid those dreaded plateaus.

It’s about you

Some people actually enjoy training because it gives them an outlet from their daily stressors. It’s a time to focus on yourself without interruptions from your family, work and other commitments. It’s your time, your results.

A different perspective

Perspective can help for a number of reasons. You may think your doing exercises right, but with someone there to guide you can’t go wrong. Perspective can also keep you healthy and injury free. When were fired up with a goal sometimes we need to pull back and look for a more long-term solution and not train ourselves into the ground for the sake of some desired date. A sustainable training program is what’s required for long-term success. Another perspective can prevent this occurring.

Take you to the next level

Not only do you get that extra push you may need, you get a plan. While that probably doesn’t get you excited, a training plan that covers more than the next week or month can take you to next level. Where do you want to be? How are you going to get there? It starts by identifying your goal, working out a plan and following through. Planning makes sure you’re moving closer to your goals.

You’re hiring success. That is someone who has been there, and done it before you. They understand what you’re going through, they understand the level of commitment required for success, and can help you through with first hand experience. They too want you to succeed, and by being in the company likeminded people you are more likely to.

About the Author

Ryan Levick is one of the owners of Fullfitment Personal Training & Nutrition, a qualified Naturopath and strength & conditioning coach who specializes in weight management. Any further questions may be directed via www.fullfitment.com.au

The reason our body craves is quite simply because we haven’t given it what it needs. This may be a specific nutrient (vitamin or mineral deficiency), lack of calories or even balancing the energetics as defined by traditional Chinese medicine or Ayurvedic medicine. It is our body’s irrational cry for help, an impulsive requirement that can be hard to ignore. There are a few classic types to be aware of:

Caffeine Junkies

I’m sure we’ve all woken a little sluggish and needed that caffeine hit. Now there’s nothing wrong with using a morning coffee to get you going once in a while, but if it becomes a regular occurrence you may be setting yourself up for trouble.

The act of getting your daily energy from a stimulant can eventually take its toll on your adrenal health and possible lead you down the path of adrenal fatigue, long-term exhaustion and even other health issues.

No supplement, including stimulants can make up for a compromised diet or sleep routine. So if you find yourself running on caffeine, under eating healthy foods and not getting restorative sleep, your diet and lifestyle patterns could most likely use some attention.

The 3pm Sweet Tooth

There’s a fair chance that if you need your morning coffee, by 3pm you’ll also need your sugar hit. This is the classic time to be craving, we’ve engaged a lot of brain power throughout the day, or we’ve been on the go doing the run around, our bodies have used up it’s immediate supply.

If we haven’t been topping up our energy levels with the right foods, our blood sugar levels drop, we hit panic mode when our body’s screaming for the most immediate source of energy, and that is sugar!

Most westernized diets are high in carbohydrates, hidden sugars and devoid of good quality proteins or dietary fibre, which allow for a more steady supply of energy without the ‘crash and crave’ symptoms.

Once you take control of your diet you’ll no longer be faced with cravings and will be better equipped to take control of your health.

A Drink to Unwind

Lastly I’ll mention those who like a drink to unwind. You’ve worked hard all week, and by Friday night its time to wash away all that stress with a glass of wine. Wait; we know one won’t be enough, after all it’s Friday so why not finish the bottle.

While I’m the first to admit I’ve had these weeks… but if this is holding you back from achieving your fitness or body shape goals, it needs to change. If this is your only outlet to alleviate stress, then you’re not giving yourself the best chance of success and may need to consider some other form of stress management.

So next time you have a craving, think about what your body really needs.

About the Author

Ryan Levick is one of the owners of Fullfitment Personal Training & Nutrition, a qualified Naturopath and strength & conditioning specialist who specializes in weight management. Any further questions may be directed via www.fullfitment.com.au

We will meet at ‘the trough’ on Alexandra ave (near the Swan St bridge) at 8.30am on Sunday the 3rd. Please let us know if you intend to come.

Places are expected to fill fast so book early. Show your support and join our Fullfitment team