Make better choices on your own – Learn to read the food label!

Hey guys. In the last post regarding the amount of calories you need in a day (calculated using the calorie calculator), then what percentage of carbs, protein, and fat you need to get those calories in (go see: I know it may still seem a little confusing but again, this blog is here to get you to start understanding how to make healthy choices and for that to happen, you need to know some of the basics.

Many questions come along from this then, mostly regarding the fact that people dont know how much carbs, protein, and fat are in a product and how to read labels. Secondly, what is a ‘light’ product, and what is a reduced fat product, which is better etc! So what this post is going to show you is how to read a nutritional label on a product so you can start getting an idea of how to make better choices. This is a very basic explanation and we wont speak about things such as Sodium, vitamins, minerals for example. We will just be talking about carbs, protein, and fat content so you can see if the product is actually light, or if there are other products that are better for you.

If we look up at the picture label at the top of the screen, you will see SERVING SIZE which states a serving is 1 cup (228g). Typically, labels show you how much per serving, and how much per 100g (they give you both). In this case we will talk about per serving. This then gives you an idea of how much you are using in your meal, so if this label is rice for example, then a serving is one cup of rice. Ok the next it will tell you is the amount of calories in the serving (they use Kcal – which is calories, but sometimes they use kj – all you do then is divide the kj value by 4.16 to get the calorie value. So in this case it says 280 calories come from one cup of rice. The next values that are important are fat, carb, and protein values.

We spoke about how many grams of each you need during a day. In this product (we calling rice) there are then 13g of fat per cup of rice, with 31g of carbohydrates per cup, and 5g of protein per cup. Very simple! So if you think to yourself, I’m going to have a cup of this rice at lunch, you can get an idea that you will be getting 13g fat, 31g of carbs, and 5g of protein. From there you can say well im going to have a tin of tuna, read the label and for example, tuna has 24 g of protein per serving, no fat and no carbs. So lunch for you will then be 13g of that, 31g carbs, and 29g of protein in total, which you can now check against what you need from your calorie calculator requirements we worked out. This can give you much better ideas about what you are actually eating, and you can get approximates to if you are getting in the right amount of what you need in a day.

The second issue is that of ‘light’ or ‘reduced fat’ products, or even comparing products, like two brands of yogurt for example. Firstly, the light product issue is an interesting one in South Africa. There is currently no requirement for a product to have a certain amount of fat per 100g to be called light. All it has to do is be lighter than the original product. This is KEY! So many products call themselves light or reduced fat, BUT look at the per 100g readings. If a product is not at least 10g or less of fat per 100g of product, it’s not really light. For example, mayonnaise, all the products claim to be light, yet they are still 30-40g of fat per 100g, in other words, you get 40% of the energy from fat in these products, so be careful, just because a product is light, it doesn’t actually mean it is light, you need to see for yourself, it just means its lighter than the last product.

Finally, if you comparing products, like yogurt and are wondering what is better for you, you can now compare the two. Compare the fat per 100g, compare the carbs and protein per 100g, and see how many calories you get per 100g. If you trying to lose weight, choose the option that has less fat per 100g (they may both say fat-free or low-fat, and still have values for fat, believe me!).

I hope this gives you some basic information that you can start looking at the labels and making choices for yourself. If you have any questions please go like the Facebook page ( or follow me on twitter ( to ask questions or post some ideas!


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The basics of your Diet! Calories per day and Finding a Diet for you

Ok guys we going to talk nutrition quickly. Nutrition is a massive part of a healthy lifestyle, weightloss, muscle gain, whatever it is you wanting to achieve. We going to touch on the very basics of it so that you have an idea on how to structure your own diet and make healthy choices that will make massive differences. In the near future I will be posting a section on how to read the nutritional information on food packages and what it means to be reduced fat, light etc etc (its really easy and products really can be deceiving because they allowed to say, ‘light’ however, its lighter than the original product but still far from being a ‘light’ product!)

So the basics of it is that everyday you are alive your body needs energy (Calories: or Kcal) to function. Even when you sleep the body needs energy to breathe, beating heart etc. Even when sitting at your desk you need energy to sit up straight, type on the keyboard etc. Its obvious you get the energy from food and beverage in the form of protein, carbohydrates, and fat. Each gram of these contain calories. Protein has 4 calories per gram, carbs have 4 per gram and fat has 9 per gram.

Now firstly we use the calorie calculator ( to calculate the approximate amount of calories we need just to maintain the current weight we are at the moment. So for example, if you are 80kg, workout 3 times a week for an hour, and are a 28 year old male, you need around 2900 calories to maintain this weight.

Secondly, we now want to workout the approximate percentages of protein, carbs, and fat that you will need in order to get to this calorie intake. Its quite easy for a standard diet. If we look at 30% of your calories from protein, 50% from carbs, and 20% from fat, then we get the example of:

  • Protein: 30% of 2900 calories = 870 calories / 4 = 217.5g per day.
  • Carbohydrates: 50% of 2900 calories = 1450 calories / 4 calories = 362.5g per day.
  • Fat: 20% of 2900 calories = 580 calories / 9 = 64.4g per day.

This is quite an easy way to see how to structure your diet and to see if you getting to much or too little of something. A basic way to think per meal then is to say, if I have 6 meals per day, divide all the numbers by 6 to get an average amount per meal (remember some like to have bigger breakfast, lunch, and supper values, so it might be a little more for these meals).

For example, each meal average should look like this (rounded off): Protein 217.5g/6=36g Carbs: 362.5g/6= 60g and fat 64.4g/6= 10g. At the end of this blog is a post of foods and how much protein, carb, and fat  each contain per 28g serving so you can have an idea of how your meal looks in terms of calorie.  Here is a meal that contains approximately these values:

Food Protein(g) Carbohydrates(g) Fat(g)
Beef (sirloin grilled) 3oz 27.9 0.0 8.4
Brown rice (cooked)6oz 4.2 38.4 1.2
Carrot (2 large) 2.0 14 1.2
Cabbage (2oz) 0.8 3.2 0.0
Green beans (2oz) 1.0 4.0 0.0
Totals: 35.6 60 10.8


NOW HERE IS THE IMPORTANT PART FOR WEIGHTLOSS: In order to lose weight in the form of fat, you need to create a calorie deficit of around 500 calories per day. If you wanting to put on muscle, adding 250-500 calories is recommended.

If you want to lose weight and your current calorie need is 2900 calories per day, then your diet should aim for 2400 calories per day, with the same percentages of pro, carb, and fat as seen above. Its really easy to work out. In order to get a diet example for yourself at a specific calorie intake, search on google for ‘Diet for 2400 calories’ and they will give you samples so that you can take a look and see if you are getting enough of the correct foods in.

Remember, the most important part is to get the right mix, its pointless getting all your calories from protein for example. For example, many health nuts believe cutting carbs and eating protein only will help with weight loss. The body can only use a specific amount of protein and most will be excreted while some will be converted into fat and stored. The same will happen with carbs, too many and it will be converted and stored as fat. And its obvious if you get too much fat, the excess will be stored as fat. Finding the balance is key!

So go to the calorie calculator, see how much you need per day to maintain your weight. To lose weight, minus 500 calories and go search for a diet sample on google for that specific amount. See if you on track with what you have been doing lately! If not, time to make a change!

So let me know if this makes sense and ask a few questions on the Facebook page!

Below is the food examples:

Meat, Fish, Poultry. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Atlantic Salmon 56.6 7.7 nil 2.4
Bacon back (grilled) 27.0 3.4 nil 1.2
Beef (mince-lean) 53.0 8.0 nil 2.1
Beef (silverside) 54.4 8.7 nil 1.8
Beef (sirloin-grilled) 64.0 9.3 nil 2.8
Beef (topside) 54.7 9.9 nil 1.5
Catfish (fillet) 46.6 8.0 nil 1.2
Chicken (breast) 49.7 9.6 nil 1.2
Chicken (drumstick) 23.6 3.7 nil 0.9
Chicken (thigh) 33.6 4.3 nil 4.3
Cod 32.6 7.1 nil 0.3
Crab (Alaskan) 30.1 5.9 nil 0.6
Deli roast beef 15.5 2.5 0.6 0.3
Halibut 43.5 8.4 nil 0.9
Ham (sliced-lean) 40.7 6.2 0.3 1.5
Lamb (leg) 63.7 8.2 nil 3.7
Pork tenderloin 51.0 8.7 nil 1.5
Scallops 27.3 5.2 0.9 0.3
Shrimps 30.8 6.5 nil nil
Tuna (bluefish-fresh) 57.2 9.3 nil 1.8
Tuna (canned-white) 39.8 8.0 nil 0.9
Turkey (breast) 42.9 9.3 nil nil
Venison (tenderloin) 46.3 9.3 nil 0.6

Dairy & Egg Products. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Egg (whole-1 large) 74 6.0 trace 5.0
Egg (substitute-50ml) 53 8.0 trace 2.0
Egg (white-1 large) 18.0 4.0 trace trace
Low fat buttermilk (250ml) 98.0 8.0 12 2.0
Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24
Yogurt (plain fat-free) 15.8 1.6 2.1 trace
Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2
Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1
Skimmed Milk(250ml) 86 8.0 12 trace
Cottage Cheese (2%) 25.0 4.0 1.0 1

Nuts Seeds and Oils. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Almonds 183 6.7 6.7 15.6
Almond Butter (1 tbsp) 101 2.5 3.5 9.5
Canola oil (1 tbsp) 124 0.0 0.0 14
Flaxseeds (1 tbsp) 59 2.3 4.0 4.0
Olive Oil (1 tbsp) 119 0.0 0.0 14
Peanut butter 96 4.0 3.0 8.5
Peanuts (dry roasted) 186 7.8 6.7 15.6
Walnuts 207 4.5 4.5 21.2

Grains, Breads, and Pasta. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Bagel, plain (1 small-3”) 190 7 37 1
Barley, pearl (cooked) 33.7 7 7.7 0.1
Bran Muffin (1 small) 178 5 32 5
Brown Rice (cooked) 31.1 0.7 6.4 0.2
Corn, tortilla (1) 58 2 12 1
Couscous (cooked) 30.8 1 6.4 trace
Crumpet (1) 134 4 26 1
Flour, tortilla (8”dia) 146 4 25 3
Macaroni (wholewheat) 39.3 1.4 8 0.2
Oatmeal (cooked) 17.2 0.7 3.0 0.2
Rye bread (1 slice) 83 3.0 16 1.0
Sourdough Bread (1 slice) 88 3.0 17 1.0
Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2
Wheatgerm (1tbsp) 26 2.0 4.0 0.5
White rice (cooked) 31 0.6 6.8 trace
Wholegrain Cereal 84 2.0 21.4 0.9
Wholegrain Crackers (5) 90 2.0 14 3.0
Wholemeal Bread (1 slice) 73 3.0 13 1
Wholemeal Pitta (1) 170 6.0 35 2.0
Wholemeal Pretzels 115 3.3 21.4 0.9
Wild Rice (cooked) 28.1 1.1 5.9 0.1

Fruits (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Apple 1 (med) 72 trace 19 trace
Apricots (3) 50 2.0 12 trace
Avocado (1/4) 80 1.0 4.0 7.0
Banana (1 med) 105 1.0 30 trace
Blueberries 50.6 0.1 3.9 trace
Cantaloupe 9.4 0.1 2.2 trace
Cherries (tart) 14 0.3 3.4 trace
Grapefruit (1/2 Medium) 41 1.0 10 trace
Grape Juice (100 ml) 45.2 trace 19 trace
Grapes (seedless) 20 0.1 5.4 trace
Melon (cubed) Honeydew 10 0.1 5.4 trace
Mango (cubes) 18 0.1 4.7 trace
Nectarine (1 medium) 60 1.0 14 trace
Orange (1 navel) 69 1.0 18 trace
Orange Juice (100ml) 44.8 0.8 26 trace
Papaya (cubes) 10.9 0.1 2.8 trace
Peach (1 med) 38 1.0 9.0 trace
Pear (1 med) 96 1.0 26 trace
Pineapple (cubes) 13.3 1.0 20 trace
Plum (1) 30 Trace 8.0 trace
Raisins (loose) 86.3 0.7 23 trace
Raspberries 14.3 0.4 3.3 0.1
Strawberries 9.1 0.1 2.2 trace
Watermelon (cubes) 8.5 0.1 2.2 trace

Legumes (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Lima Beans (baby) 33.8 2.0 6.1 trace
Black Beans 36.8 2.3 6.5 trace
Chickpeas 46.9 2.4 8.0 0.7
Kidney beans 34 2.4 8.0 trace
Lentils (cooked) 32 2.5 5.6 trace
Tofu (raw) 45 4.9 1.1 2.5
Soya beans (cooked) 79 6.8 6.2 3.1
Split Peas (cooked) 32.4 2.2 5.8 trace

Vegetables (per ounce. 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Artichokes (1 medium) 60 4.0 13 trace
Asparagus (4 large spears) 16 2.0 3.0 trace
Aubergine (cubed) 7.0 trace 1.4 trace
Beats (sliced cooked) 2.35 0.8 2.8 trace
Broccoli (florets raw) 7.7 0.6 1.2 trace
Brussels sprouts 10 1.2 2.0 trace
Butternut squash 11.5 0.3 3.0 trace
Cabbage (shredded) 6.8 0.4 1.6 trace
Carrot (1 large) 30 1.0 7 trace
Cauliflower 7.0 0.5 2.0 trace
Chinese cabbage (cooked) 3.3 0.5 .05 trace
Collard greens (chopped) 1.6 0.1 0.3 trace
Corn, kernels 22 1.0. 5.0 0.3
Courgette (chopped) 5.0 0.4 0.9 trace
Cucumber (sliced) 4.3 0.2 1.0 trace
Garlic (1 clove) 5.0 trace 1.0 trace
Green beans 3.7 0.5 2.0 trace
Green peas (raw) 24 1.6 4.3 trace
Kale (chopped) 6.5 0.6 1.5 0.2
Mushrooms (sliced) 6.0 0.8 0.8 trace
Onion (chopped) 11.5 0.3 2.8 trace
Pepper (green) Chopped 5.6 0.2 1.3 trace
Potato (1 med) Baked 161 4.0 37 trace
Potato (boiled) 24 0.0 6.0 0.0
Potato (mashed with milk) 23 1.0 5.0 0.0
Pumpkin (fresh) 5.6 0.2 1.2 trace
Romaine lettuce (shredded) 6.2 0.6 1.2 trace
Spinach 7.0 1.0 1.0 trace
Sweet potato 1 med, baked) 103 2.0 24 trace
Tomato (1 lge) 33 2.0 7.0 trace
Tomato juice (100ml) 16 0.8 4.0 trace


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Lower Body and Abs Workout

Hi Guys

Sorry it has taken so long but here is the first basic workout for some of you to try for the first 2 weeks with a legs, glutes and abs focus. Its very simple and not a very functional one, but this is something for you to start with and get back into the training routine. Its basically workout A and Workout B. It doesnt matter how many times you train a week, just perform A then B and repeat. The more the better at this point. So make your goal in the first two weeks to perform the workout 6-8 times and you will feel a difference. If you take a look at it, within each workout, there are exercises grouped together. For example, squats and hip extensions in Workout A. This means its a super set which in a nutshell shows that you must complete the first exercise (squats) and go straight into the next one (hip extensions) with no rest. Once you complete it, rest for 30 seconds and repeat the super set until you finished the 3 sets.

Make sure you use weights that tire you out after the correct number of reps. If you supposed to do 3 x 12, and with the low amount of rest you are actually getting 3 x 12, then its to light! you arent working hard enough.

So take a look and try this out for 2 weeks. I will be putting on more full body stuff, as well as other workout challenges shortly. IF you are unsure about an exercise name, google it and the picture will come up. Otherwise ask questions! Complete the workout, then complete one of the abs workouts.

Try a session and post how you feel, or how you want stuff added etc.


Workout A

Squats 3 x 12

Hip extensions 3 x 12

45 degree Lunges 3 x 10 each leg

Swiss ball bridges 3 x 30 second holds

Hamstring curls 3 x 15

Leg extensions 3 x 15

Calf raises 3 x 12

Abductors machine 3 x 12

Adductors machine 3 x 12

Running on incline OR Stepping


Workout B

Deadlifts 3 x 12

Groin Squeeze with swiss ball 3 x 20 second squeeze

Step ups 3 x 10 each leg

Swiss ball curls 3 x 12

Hip Extensions 3 x 12

Calf Raises 3 x 15

Squat jumps onto low step 3 x 8

Running on incline OR Stepping

Abs A

complete each exercise, rest 30 seconds, move to the next, then repeat the full circuit again

Bridge 30 sec

Side Bridge 30 sec each side

Crunches 20

Leg cycles 20

Jack knife 10

Swiss ball crunches 20

Abs B

Perform the exercise, rest 30 seconds, and repeat 3 times. Then only move to the next exercise.

Woodchoppers 3 x 12 each side

Side lifts 3 x 10 each side

Oblique crunches 3 x 10 each side

Hanging leg raises 3 x 10

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Cardio and weight training: Fat burning zones, and which order?

Hey guys

So we had a question regarding Cardio vs Weight training, what time of day is it best to do either of them, and secondly, if you do them in the same session, which one will you do first.

I will give you a quick background between the two. Of course there are many different types and intensities of cardio and weight training, so I will talk basic and how it can affect you directly in the next few weeks. One question we always get is what is better, interval training in which you alternate between high and low intensity running within the same session. For example, 1 min sprints followed by 1 min light jog, complete this circuit 10 times, for a total of 20 minutes compared to running for a medium steady pace for 20 minutes.

So the basic argument is interval training for 20 minutes will burn more calories with the higher intensities than the steady medium pace session, BUT that if you keep your heart rate lower in the medium pace session (around 130-150 beats per minute), then you actually in the ‘fat burning’ zone and therefore will burn more fat in the medium pace run. Before we quickly kick into the simple maths, there is nothing wrong with a steady state long run, especially if you are completing a running program. This is more a question about if you only have 20-30 minutes to do cardio, which one will you do 7 out of 10 times to burn some fat.

Well, say you have 20 minutes, and you want to get the best out of the session for fat burning. Yes its true with a steady state run, with heart rate of around 60% of heart rate maximum (to get your approximate heart rate max: 220 – age), you are in the so called  ‘fat burning’ zone as the body is able to use the fat for energy in this lower intensity zone. So lets say in this zone, you get 65% of your energy from fat. Then in the interval training, your average heart rate is 180 beats per minute (because of the higher intensity runs) and you then only get 45% of energy from fat (as your body is not able to use fat as effectively at this high intensity). People immediately assume that you are then burning less fat in the interval session. Well this is not quite true. If in the interval training session you burn 500 calories (more calories will be burnt when you perform higher intensity exercise), and in the medium pace session you burn 300 calories. In the interval session you burnt 500 calories and 45% was fat, therefore, you burnt around 225 calories from fat. If you look at the 300 calories in the medium pace session, you burnt 300 calories and 65% was fat, leaving you with 195 calories from fat. On top of this, the interval training session also has been shown to keep the metabolic rate up for longer after the session when compared to the medium, steady pace session.

So in a nutshell, if you got little time, interval may be the better option for you.

However, weight training is very important. Its been shown that a diet along with a cardio program will typically decrease the amount of fat free mass you have. Think about that as the amount of muscle tissue. The more muscle tissue you have, the more energy you will burn, so you don’t want to lose fat free mass. So a proper weight training program is essential for maintaining fat free mass.

Moving on to weight training, performing a program with the correct reps, sets and rest can be even more beneficial than a cardio program – for the ‘look’,, not specifically for performance!!! (we recommend both, but again, it can be a time issue: so if i had 3 days a week, personally if I was going for the fitness ‘look’ for summer, I would have 1 cardio session and 2 weight sessions, OR even 3 weight sessions, with two 20 min sessions after the weight workout). Weight training burns calories, builds fat free mass (which pushes up your metabolism) and also keeps up your metabolism for hours after the training session. So yes, for a summer look, weight training is essential on top of cardio, and no ladies, you WILL NOT get big performing weights!

Here come the answers to when to do cardio vs weight training. Well with all this in mind, I would do the weight training in the morning, and do cardio when you get home from work, but this is preference once again, I don’t think there is a significant enough effect overall to constitute telling someone to keep that order every time, so whatever suits you will work. BUT there are also people that will do weights and cardio in one session, which order is best in this case?. Well to be honest, this is all about preference again, my only argument is that after an interval cardio session, the weight session can be effected quite badly, and you tend to push a little less than if you were fresh. However, if the running program is more important for you, then doing weights first will affect the run. So whatever works for you!

In summary, it really is about preference which one goes first, and there are no significant affects performing one first compared to the other IF YOU ARE CONSISTENTLY exercising. Secondly, we saw that interval training may be better if you don’t have a lot of time, and thirdly, I would suggest both cardio and weight training sessions in order to keep up your fat free mass. Weight training is so important, and the toning and muscle building effects are just to good to skip!


I hope this helps a little and gives you some info to base your training on. My next article will be reps, sets and rest, what it means for you. Its very important to get these variable correct depending on what your goal is. If you looking to tone up, pushing 3 x 5 reps with 3 minutes rest is not the way to go for example.

Look out for it


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Training Program: 5km example for the beginner.

We had a question about a beginners 5K running program. If we have any other distances, or more advanced runners, ask away and we can organise similar programs for your level and distance.

This is a beginners program, but not for someone who can’t run at least 1km without stopping (at a slow pace, but a run at least!). If you have never run, let us know and we have programs for walkers that are looking to run as well. Also we have put in Cross Training days for swimming or cycling etc as Kate has said she likes to swim as well.

You can change this schedule around how ever you want. You don’t have to stick to the days it states below, but you must have the rest days somewhere, and don’t put two rest days one after the other. For example, Gym monday, rest the run. Tuesday you can run, and have a small gym session, Wednesday you can cross train with a swim, or a gym session, thursday you can rest, friday, run and gym, saturday rest, Sunday easy (EZ) run and gym. You can do whatever you want, just use this schedule as a guideline.

To quickly catch everyone up and make sure we on the same page, we going to quickly chat about pacing. Most people know that the time to run one kilometre during your race is your pace. So if you are running a 20 min 5km, then you have an average pace of 4 min/km (which is fast for beginners, even intermediates). So if we ever talk about what your pace is, we talk about how fast you are running per km. I would typically measure out a 5km route with my car, and mark out every 1km interval so I have an idea (with a stopwatch) where all the 1km marks are. This allows you to monitor your pace, by making sure you hit each km interval within the correct time.

This helps a lot for monitoring training as sometimes you will think, ‘Im running at 5km/hr’ and actually you are around 5:45, which is a big difference. So, when you run at a 5k pace in training, in your first week, it might be 6:30 min/km. That’s fine, but in week two you might get to the pace training day and feel you can now go at 6:15 min/km. So it’s up to you to keep monitoring.

If you feel the monitoring is not for you, then you just have to ‘feel’ the right pace. Basically, if they ask you to run a 3km run at a 5km pace, then you have to realise that it’s a pace that you can sustain the FULL 5km, but you only have to run 3km. Make sure you understand this.

So here is the basics. Please ask questions, post comments, and LET US KNOW how your training is going. Post that you did your first run today and you ran 20 min for example. Keep us updated!!


Mondays and Fridays: Mondays and Fridays are rest days. Rest is important to your recovery and injury prevention.

Tuesdays and Saturdays: After you warm up run at a comfortable pace (meaning you can get through it without coughing up a lung) for the designated mileage. Make sure you cool down and do some basic stretches after your run.

Wednesdays: Do a cross training (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes

Thursdays: These runs should be done at your 5K race pace. If you’re not sure what your 5K pace is, run at a speed that you could sustain for 5K (you will run at this pace, but you will run less distance). Make sure you do a warm-up before your run and cool-down after.

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk or cross-train (CT).

You can switch days to accommodate your schedule. If you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 2.5 km run CT 2.4 m run (race pace) Rest 3.2 km run 30 min EZ run or CT
2 Rest 3.2 km run CT 1.6 m run (race pace) Rest 4.2 km run 30 min EZ run or CT
3 Rest 3.2 km run CT 2.4 m run (race pace) Rest 4.2 km run 30 min EZ run or CT
4 Rest 4.2 km run CT 2.4 m run (race pace) Rest 5.6 km run 35-40 min EZ or CT
5 Rest 4.8 km run CT 2.4 m run (race pace) Rest 5.6 km run 35-40 min EZ run or CT
6 Rest 5.7 km run CT 2.4 m run (race pace) Rest 6 km run 35-40 min EZ run or CT
7 Rest 4.8 km run CT 2.4 m run (race pace) Rest 6 km run 40 min EZ run or CT
8 Rest 4.8 km run CT or Rest 3.2 km run Rest Rest 5K Race!
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Tracking our Progress: Body and Performance Measures

Hey Guys

Ok so you hopefully got a little black book (or some sort of log book) for the start of the next 9 weeks. We going to quickly chat about measurements so that we can keep track of what is going on over this period.

Firstly, we chatted about goals the last post, hopefully you had a think about what it is you wanting to achieve. We also know that there are many ways to achieve a goal and there are many ways to track your progress. For example, the standard body , or anthropometric measurements (which sites to measure and how to log it can be seen below) track how your body is changing. For example, are you losing size around the hips, or are you increasing muscle size in the arms etc etc. These are important measures for you to take but should only be done every 3-4 weeks, not every week. It takes time to see results, and the disappointment of not seeing results in measurements between workouts can work against your motivation. Secondly, you can also track some Performance variables. These are also very motivation and will be specific to you as an individual.

For example, some of you haven’t worked out for months, and you might have the goal of being able to run a sub 10 minute 2.4km race (good measure of aerobic capacity). Maybe others are not interested in running but want to be able to finish a 150 challenge (50 pushups, 50 squat jumps, 50 pullups) in a certain time. Some of you are have been training really hard, and will want to push the limits a little more, but the fact is measuring a performance variable and trying to get the performance better and better is a great motivator to keep training hard.

So my recommendations about pre-program measurements is that in order to reach a goal, you need a motivator, and to keep motivated you need to track your progress. We will therefore be taking the standard body measurements, as well as choosing at least one performance test (a few ideas are seen at the end of the article).

Body Measurements

Start by wearing tight fitting clothing (or no clothing) and make a note of what you’re wearing so you know to wear the same clothes the next time you measure. Consistency of measurements is just as important as accuracy. You need to take your measurements at the same spot every time. (Unless you should be taking the measurements at the biggest or narrowest part, heck, this may change over time) So make sure you remember where you took the measurements. The compulsory sites are IN BOLD. You are welcome to use all of them though as this will give you the most information.

All you need is a measuring tape, a scale, and you log book (and example Log can be seen underneath)

Men and Women

Firstly, use a scale to measure your weight, do this first thing in the morning. Remember however, that weight is not the be all and end all, with exercise, bones become thicker, and any extra muscle will cause an increase in mass. I would not focus to much on weight measured by a scale. What you want to do is tone up, add a little muscle (ladies I promise you its not easy to bulk up, so the workouts we give you will NOT make you huge, actually, it will tone you up nicely, add a tiny bit of muscle, and rev up your metabolism. This will help shed the fat, men and women!!

Next, take the following measurements:

  • Neck: Standing up straight, take a measurement around the widest part of your neck.
  • Shoulder: I like to take this standing up. Someone help you. With your arms down at your sides, and with your shoulders back (stand up straight), measure around your shoulders. This means the outside of your arms, at the shoulder. Not the at the bicep. At the shoulder.
  • Chest: Standing up straight, take this measurement just above the nipple line. This measurement does not include the arms. So keep your arms down, set the tape, take a breath and then exhale. (you don’t have to force out all your air) Take the measurement before you take your next inhale. Women : Bust: Measure around the chest right at the nipple line, but don’t pull the tape too tight. Chest: Measure just under your bus


  • Waist: Standing up straight. Take this at the narrowest spot, or midway between your lowest rib and your hip bone. This may be very close to your abdomen measurement. Take it anyway.


  • Hips: Standing up straight. Take this around your hips at the point where your butt is at its widest.
  • Thigh: Standing up straight. Take this measurement below the butt, but above the knee around your thighs widest point.


  • Calf: Standing up straight. Take this around the widest point of your calf, below your knee and above your ankle.


  • Arm (Bicep): Take this around the widest part of your arm (flexed and unflexed)
  • Forearm: Take this around the widest part of your forearm. Below the elbow but above the wrist. (Unless you are Popeye, it will be closer to the elbow)

Example of how to structure Body Measurement logs:










Performance tests:

You can choose a number of physical tests, even if you can never imagine finishing the challenges, thats the point, at the start it should be unachievable, but over time, you will get there!

For example:

  1. How fast can you run/walk 2.4km. If you start off with15 minutes for example, then over time we hope to get that to around 10 minutes. Just trying to achieve this will motivate you to work hard.
  2. 150 challenge – how fast can you finish 50 pushups, 50 squat jumps, 50 pullups. No matter what order, or how many set you do, you try it on day one, then train to get it faster and faster.
  3. The cross training challenge. How quickly can you perform a 1km run, a 1km row, and a 1 km cycle?

It’s up to you to choose something that suits you but is not going to be easy to achieve. Make sure it’s realistic, but challenging.

So shoot in some questions on the Facebook page! Take your measurement, and even photos (only for your eyes) to keep track and keep motivated during the 9 weeks.

The most important thing for you to remember is you WILL NOT PUT ON MUSCLE very easily ladies, you need to push yourself (I know you thinking ‘you don’t even know, I pick up one weight and I cant fit into my clothes anymore’. I have heard that from every netball and hockey player I have worked with, and there is nothing further from the truth. Trust me on this, use these 9 weeks to push hard!!

We will start posting some workout challenges for gym goers, and home stayers. We will also be hearing from Brendan Leask, a functional trainer, who will be challenging you to some of his workouts. We will be putting up his contact details if you wanting a few sessions with him!

Ok guys, pull finger!


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So what exactly do you want out of this? Goals and the little Black Book

Hey Guys

In my experience as a trainer for teams and individuals at all levels is that before the season, or period of training even starts, I need to have an idea of WHAT exactly I want these people to achieve. Secondly, how am I going to make sure we have reached this ‘WHAT’. If I don’t have a very specific ‘what’ in place, and nothing to measure, then I know there is no way I can plan properly for it and again, no way of seeing if it actually worked. This post is a quick summary of what that will mean to you as an individual then in the next 9 weeks.

Each person in this challenge will have their own specific goals. On top of this, each person know the amount of time they are able to commit to exercise and diet (making the food, expense etc). Finally, each person has access to gyms, and some don’t, some like swimming, some don’t for example. So you need to know your goals and your limits. Secondly as I mentioned before, you need to be able to measure if its working, or even just check up to stay motivated.

So firstly I urge you to go buy yourself a little black book for the challenge. This book will hold everything from your goals and measurements, to what your program looks like, the exercise you did, and more. The first thing that you are going to start messing around with as we get closer to the 3rd is ‘what is it that I want to achieve?’ You want a clear goal so that we can have a good plan in place before we even start. Now I have posted two simple articles on the mental side of things on the Fit for Summer Facebook page which has to do with how to mentally prepare and stick to goals, but now we are talking about what we are going to be writing down as the goal.

You may think its not important, but I am sure all of you have heard of SMARTER goals. How many people do you know that say, ‘I want to lose weight’ and either don’t achieve it, or it doesn’t last very long? Well 90% of the time its due to them saying, ‘I want to lose weight’!! They don’t tell you how, they don’t even know where to start. So what are SMARTER goals so that we don’t only have a begginning and end in mind, but we have a plan to get there!

Firstly, goals need to be Specific: What this means is that you need to know exactly what it is you want. Do you want to lose fat, or do you want to be stronger? Are you happy with your level of fitness but you feel you could beef up a bit with some muscle? Do you literally just want to improve your 5K running time? You need to be as specific as possible. The thing about this as well is in my experience if you choose a goal like ‘I want to be able to perform 3 x circuits in 30 minutes in the gym, or even in my bedroom without rest, you will get amazing results if you are just CONSISTENTLY trying to do that!

Secondly, goals have to be Measurable, which again brings in our book. We need to track progress in order to see how the program is working, keep motivated, and in the end, see if it worked. If it didn’t, why didn’t it work? Was I really pushing myself during workouts, was I in gym the 3 times a week I promised myself etc. If you don’t have measurements, then how will you know you are reaching your goals. The BLACK BOOK you buy will have all this inside of it! By Wednesday we will have an article out on the Measurement you will be taking that will be written by our resident BIOKINETICIST, so look out for that.

Goals have to be Achievable. This means that you need to set goals that are attainable taking into consideration the time you have, the equipment you have, your body type etc. If you set the goal of losing 20kg in 2 weeks, while not unrealistic under EXTREME, unhealthy conditions, its not achievable. You want to be hitting smaller goals at first, get the motivation up, and as you hit these goals, re-align your goals to suit your current state.

Goal have to be Realistic, which is in-line with Achievable. Its great you want to run an Olympic 5K time, but its unrealistic at this point.

Goals have to be Time-Sensitive. We are starting a 9 week challenge which gives us a long-term goal, but within these 9 weeks, have small goals every few weeks. For example, your first week might be to slowly start improving the diet, so week 1 we will be cutting out chocolate from Monday to Friday and secondly, will be having only chicken breasts, veg, and salad for supper. In week 2, possibly think about keep those goals again, and adding healthy breakfasts. If your goals have a time limit, you will be more likely to stick to it.

Make sure the goals are Enjoyable and Exciting. If you don’t enjoy running, then find other ways to achieve your goal. Or set your first week goal of running every second day, but week two you will be hitting the rower every second day. Mix it up and keep it exciting.

Finally, check your Resources! If you don’t have access to gym, then don’t pretend you are going to sign up all of a sudden (and then never go through with it). We will be giving advice to people that don’t have access to gyms, like running and cycling with interspersed workouts like push-ups, sit-ups etc within certain times for example. Make sure you know what you are going to be able to use, don’t set a goal of cycling 100km in 9 weeks if you don’t have a bike yet.

This was a bit of a longer post guys, I will be keeping it way shorter as much as I can. In a nutshell, buy your BLACK BOOKS NOW and start thinking about what it is you want to achieve, and whether its going to be home programs or gym programs, what equipment you will have etc. Scribble some down and start posting it on the Facebook page! Tell us what you want to do. Finally, the MEASUREMENT article will be next telling you exactly what we think you should be monitoring.

Thanks for reading


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The Fit for Summer: Lets do it Together Challenge. Starting 3 Sept

Firstly, its great that you are taking the time to check out what all of this is about, and in the end, its really about giving you simple information, and empowering you with the knowledge to make informed decisions about sport, health, and exercise.

I started the Fit for Summer page because everyone is starting to talk about looking good for Summer 2012. I get a lot of questions around this type of year as its about 9 weeks to summer and people are starting to pull out the exercise gear and start the diets.

I see people are just looking for some direction, motivation, simple tips and information on where to start, how to maintain, how to press on after a few weeks etc regarding exercise, diets, and even new technologies that help with the whole process.

Then I thought, these days with the internet, everyone can get this information easily on a Facebook page. What better than to have a group of people with the same goal, asking similar questions, sharing their stories about exercise and diet, whats worked and what hasnt, organising group exercise meets and more.

So the point of the page is a Challenge to everyone to start preparing for summer 2012 from 3 September 2012 (some of you may have even started). We will be setting goals, taking pre measurements, challenging you to finish certain workouts, weekly runs, diets, and many giving many other tips. The sky is the limit for this site.

Thats where you come in. I need YOU GUYS to tell me what you need. This site is for everyone from the average joe looking for basic results, to the pro athlete looking for more power, its for everyone!! There are no stupid suggestions for questions. WHAT DO YOU WANT TO SEE? Lets start discussions, post your suggestions, what you did today, what you found out lately about diet or exercise, a new supplement, a new product, ANYTHING

So I will be posting on the FB site leading up to the 3rd, and lets get this going!


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