Soft Sand, Agility, Spectacular views (and equally spectacular climbs...!)

This week we met at Collaroy Surf Club. The day started miserably, but by the afternoon it was a mild, sunny, and cloudless day. Two kids loaded into packs, we set off for a simple walk to Dee Why Beach.

We took the coast road, which doubles the length of the walk, and means most of it is on soft sand. In addition, once we made the top of long reef, we went down the eastern side to the rock platforms for some agility training, and then climbed the stairs back up again.

Sprightly Deb and Sandra were setting a cracking pace again, so to tie them up i had them doing walking lunges and little sprints up the beach. Lisa had the dubious honor of a passer-by confiding in her that our walking lunges were the "funniest thing he's ever seen".

Curiously, Lisa saved that for the bus ride home, so who knows how many other people we entertained!

Sandra's little girl did the 1 & 1/2hr trip with a lot of food bribes, but no peeps. I was not so lucky, with Evie crying relentlessly the entire stretch of Dee Why Beach. She eventually collapsed asleep against my neck, leaving me in peace (although somewhat uncomfortable!).

We will be working on our speed over the coming weeks, building towards our goal of 10min per kilometre, with our packs on. See our facebook page for updates: https://www.facebook.com/events/151241235033080/

Remember anyone is welcome to join us, 3-5pm Fridays , or we have some full day hikes in May and June, including an over-nighter in the Blue Gum Forest. Contact me if you are interested!

Otherwise, we would really appreciate your support, as we are not doing this just for ourselves! Sponsor us at: https://give.everydayhero.com/au/team-intoyou

Onwards and Upwards!

Walk Two... Limped home

Friday's walk was much shorter, 4km's or so in over an hour.

However, it was a sharp uphill turn in intensity... literally!

For those readers on the northern beaches, we climbed Collaroy Plateau - straight up, Alexander St Style - 7 times. In addition, we had extra kilo's on our back. Sandra and i had 10+ kg kids. I accepted help about halfway through when Leyette offered to carry my pack and child for a way, but Sandra did the whole thing on her own. I was very impressed!

It made me think about weight though. I am 60kg, and when i added 10kg of child, i was useless. Everything was harder. My back and legs burned. I was slow. I wanted it to be over. I wondered if that is what everyone who is carrying 10 extra kilos feels like when they exercise, and i am sure it is!

The thing about these girls is, not once did they complain. They all absolutely did their best (and helped me walk 4 dogs). It is just such great company. They will be formidable people when they are at their goal weight and feeling like a million bucks!

The view was worth it, as always...

First Peru Training Walk... An appropriate adventure!

On friday we had our first walk in preparation for Peru! The Forcast was ominous with thunderstorms, but not one participant felt the need to double check that we were still walking!!

About 15min in the heavens opened, and it seriously bucketed rain. I gave the girls the option of turning around, waiting it out, or sucking. it. up.

The consensus was unanimous... we sucked it up! 5 and a bit k's later, we were soaked-through, frothy, tired, and having a delightful time trudging back up onto the plateau.

Once again i find myself in the company of four wonderful people, with things to teach me.
looking forward to next Friday!!

More about us at:
www.into-you.com.au
More about our mission:
www.facebook.com/intoyousfs
Support us at:
www.everydayhero.com/au/team-intoyou

Warrior Mummy Smashing It

For those of you reading this on the Collaroy Plateau, there is some truely amazing and inspirational people living amongst us. I thoug today i would share a quick note, briefly telling their stories, and directing you to where to find more info ot to help out.

Firstly is Curtis Palmer, who broke his back when he was 15yrs old in a rugby match, and has been a quadreplegic ever since. He has competed in four Olympics for wheelchair rugby, and is currently working as an inspirational speaker. On his website was an event that truely astounded me, which was him tackling Alexander St (uphill, althoug i imagine downhill in a wheelchair would have been equally challenging!). See his website www.smashingit.com.au for more on Curtis.

Secondly, i met some friends of the ever-positive Lisa, who has been battling cancer on and off since she was 22yrs old. She has two kids, a successful career, and a bright and cheery blog: www.diaryofawarriormummy.wordpress.com.  She has been diagnosed with motor neuron disease, and more recently brain cancer, but refuses to go out without a fight (and a sense of humor). Lisa has such a noble attitude in the face of devastating tragedy, that she makes me count my blessings twice.

These are real people facing real adversity. I often think about the general population spending so much money on takeaway food, make up, holidays, cosmetic surgery, etc (myself included), and think that we do not know how lucky we are. These people are sent into financial ruin just to stay alive, and rely on charity for the rest of it.

The lesson is to appreciate the scent of the air you breathe today, the warmth of the sun on your face, and the company that you are in, because it may be drastically different tomorrow.

And one more idea!

This one was a variation on the pull up - modified because our client Willo is so freaken strong!! Even so, a simple piece of beach furniture was enough to wear him out.

Simply hook your legs around the top, weave your fingers together, and pull up. Alternate sides or repeat the same side, then swap on the next set.

Remember: train smart!! What are you doing, and why? Exercise should be effective, efficient, and enhance your life.

More Sandbag Ideas

 This is fabulous Louise who is well on her way to her goals! The first picture is a pull-up, and you can use anything that is chest high - like a tree branch, playground equipment, etc.

Push ups with the hands elevated is slightly easier on the back, if there is weakness.

 This exercise is great for cardio, if running is a problem. You can use any old piece of rope, but if you want it to last make sure it is thick, as you burn through them pretty quick! Basically you row as hard and fast as you can.

 Below is a version of the woodchop, with a sandbag and an extra squat in the middle. You load the bag up onto your shoulder, squat, then unload it. It gives the back an extra bit of oomph and will get the heart rate sky high too!

Return of the Sandbag

Today was my first day of outdoor training. Since the old gym has closed, and the new one is two weeks from opening, me and a select bunch of super keen clients have taken to DY beach. I remember why i liked Sandbags now, and have had a wonderful day inflicting them willy nilly!

The following exercises are so simple, yet work every muscle in your body, including your heart and lungs:
1) pulling the bag behind you- arms, abs, and legs. Tones and develops power, as well as burning lots of calories.
2) walking backwards and pulling the bag- more emphasis is placed on the butt, back, and thighs.
3) sideways works your butt and waist more.
4) squat and press- with two hands or one, this exercise is a kettlebell exercise that is much harder (and more effective) with a sandbag, precisely because it is so unstable. It takes alot of effort to control the momentum, which means lots of muscles used, lots of strength gains, and lots of training effects!

Got more in store for tonights clients, and will post more ideas later in the week. The weather has been sensational, and if you have not been outside yet, do it today!