Friday, November 23, 2012

Last Post for this blog

Although this is the last post for this blog I hope you look through this blog for inspiration on your fitness journey.
I will soon recommence blog posts on Cat 3 Fitness and Health
See My Blog List > > >

Monday, November 12, 2012

Cocos Lagoon Swim

The lagoon swim is this Saturday already.

It's been heartening to see the local swimmers training for the last few months (unlike last year!) and most have been tapering their program and getting pre-swim massages and training advice.
Let's hope that the conditions are perfect for the weekend.

Sunday, July 8, 2012

Be Kind 2 UR Body - A Health Initiative Program for Teenage Girls

This school holidays started with  a four day health initiative and promotion program for teenage girls living in the beautiful Cocos (Keeling) Islands. 13 girls (12-15 years old), me, the Doctor, three Nurses, and two wonderful young women from the Cocos (Keeling) Islands Shire office got together to help the girls get into the habit of healthy eating and regular exercise.

We covered girl stuff like training in the menstrual cycle, how to fit a bra and which bras to use for different types of physical activity and pelvic floor exercises, stuff which we couldn't  have covered if there were any boys or men around.

The girls came up with awesome programs to do over the rest of the school holidays - they're great programs which is why I'm posting them, yet to be seen if the girls actually do them.

The Homie's program (they're meeting every afternoon at 3.30pm):
Mondays: Squat jumps and resistance band lat pull downs
Tuesdays: Push ups (from knees) and tricep dips - I was impressed that the girls came up with this great superset!
Wednesdays: 30 minutes on the treadmill, 1 min walk/1 min run
Thursdays: Tabatas on the treadmills and spin bikes
Fridays: 10 minute walk followed by an hour of volleyball
Saturdays: 10 minute walk followed by an hour of tennis
Sundays: 10 minute walk followed by an hour of t-ball

The West Side's program (they're calling each other in the morning to arrange the time and place to meet in the afternoon):
Deciding day to day from selection of:
  • 7km run
  • 14km bike ride
  • Run/walk (high intensity)
  • Sit ups, squats, resistance band rows, push ups (from knees)
  • Tricep dips, prone hold, tabatas, squat press with weights, waist rotations with weights, bicep curls
  • Sailing - how awesome is that!
This was an exceptional group of girls - I've met trained exercise professionals who couldn't put together a program as varied in type and intensity as these girls have!