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!

And the Moral of the Story Is...

So we finished our stay in Savaii with a trip to the markets,

and me giving my bike away to Tala, who toured us through the Dwarf Caves back in Manase. He turned up on the bus (would have taken a few hours) and caught us on our way back from a spending frenzy. He was pretty stoked about the bike, and i was relieved not to have to lug it back to Oz!

Once in Apia, we spent the day at Apia Flea Market, lunch at Aggie Gray's, then a tour of the Robert Louise Stevenson memorial.

 

The memorial was surprisingly excellent, this gorgeous sprawling house in it's original condition (although mostly with replica's, because his wife sold all his things after he died). The little one was exhausted, but we dealt with it the usual way!

Unfortunately we couldn't contact the pre-school we rode for! We are not sure if the number was old or incorrect, but we never got to see them, which was very disappointing.

Finally, i know many of you think "wow, good on you guys, but i could never do that", and i thought i would share with you the four diverse women who completed this trip:

1) Me: obviously i am in my 30's, one baby, and fairly irrepressible. most people would consider me the exception to humankind - but that is a myth when you consider these three wonderful women...

2) Sally: she has 3 kids from around 12ys to 7yrs. Sally had never really ridden a bike (outside the occasional spin class) and she whooped us.

3) Jen: she has two teenage boys, had done a little riding, but trained her ass off. She carried our food for the entire 300km trip.

4) Diana: who is riddled with chronic pain caused by a variety reasons, and has never let it stop her. If Diana can ride 300km in that state, why couldn't you?!

I think it is okay not to do these things if you do not want to. However if the only thing stopping you is that you think you can't - then that is not good enough! We can all do anything we wish, we just may have to figure out how first. And that is what these girls have demonstrated in this trip.

The moral of the story is:

Wish it

Plan it

Do it

and don't hesitate long enough to let doubt (or as i like to call it, your inner chicken) slow you or stop you.

Oh My God My Lady-Garden is Wrecked

I know I have been harping on about the distances, but you have to feel sorry for us today, when we expected 45km, and got 55.7km. After yesterdays tired and grumpy ending, we started today with a fresh face, stayed together, even drafting eachother as need be, and crossed the finish line together. It was a fantastic achievement, and I think we are all absolutely knackered.

 

The day started plesently enough, however I slowed everyone down. I knew it was a long day, and had packed 4 litres of water, plus my computers (distrusting the taxi driver), plus the tools, first aid kit, Evie's paraphernalia, sunscreen and aeroguard, plus the 30kg that is Evie + pram. Needless to say, I was SLOW! Eventually Di and Jen stopped, and took about 10kg of stuff from me, and it made all the difference.

We stopped to see the Taga Blowholes, which were spectacular and scary. I thought to go stand under one, but was a little too freaked out. Once we got close I didn't dare go any closer (and Evie was freaking out anyway!!).

 

Sally was the next one to go down, and after 3hrs we were only half-way. I started to stress about getting to the Chalet's before our bags, because I didn't know what the driver would do if he arrived and we were not here. Would he take off with our bags? Would he wait and demand an exorbitant price? I ran out of money today so I was worried. A bit of revolting cordial fixed Sally right up, and we starting making better time.

The plan now was to grab some bread, cycle to the waterfall, and have lunch. We stopped at store after store, none of which had bread. We resolved to have biscuits for lunch, still at the waterfall

 The waterfall was a long time coming, and every local said it was 50 metres. Eventually we gave up,pulled over on the side of the road, and ate lunch in the gutter. Sally rode back to another town (50 metres!) and got bread and butter (a luxury!!).

The next challenge was finding the right street to turn down to get to our hotel. We found what we thought was the correct one, however it was a ghost street, and it was an anxious 5km until we turned a corner and found our blessed hotel!!

We turned in the driveway together, and it was with great euphoria that we ordered a room upgrade, and settled in for the afternoon. I am well and truly exhausted.

I am also very proud of these women!!

We Can Do Anything

Faleolupo was extremely isolated, with no running water, conservative use of the lights, and no other villages within 5km. The point was hit fairly hard by a cyclone (I think in 1992), and the road has still not been repaired, which cuts them off. We saw the “monsters footprint”, which is a huge footprint in the lava (as tall as I am). It was a quiet night, and strange being so far from everything.

Today finally went our way in terms of kilometres! Supposed to be 40-50km, we got here in 35km. Jen had a flat at the first few K, at around 8km we stopped and changed it. Thanks to Chris for the bike lessons!

It was tough going, with lots of hills, and Jen was ill fairly early on (I think dehydration and fatigue took it's toll). She showed amazing courage and pushed on (with copious amounts of gastrolyte and cordial) and got through an extremely tough day.

If you saw some of the hills we made it up, you would see we are amazing. Diana said "Clare can do everything", and i think the same is true for everyone here - it's just we have to learn how to do it first ;-)

Satuiatua is a top surfing spot in Samoa. There is a reef about 3 metres from my front door step, and once the sun goes down a bit I will get Evie out to play in the sand (we may even use her little reef shoes).

When we got to Satuiatua, i found a Labrador Dog book in their used book library. I showed Evie, and she said "dada" ("toby") and proceded to hug the dog book. I felt a bit bad, she was so excited to see a dog, she is obviously a bit tired and homesick. It was very cute nonetheless. and i am sure she is happy being a naked baby for a few weeks.

Tomorrow is our last day of riding. Everyone is tired, sore, and grumpy. I hope we can hold it together for one more day, and cross the line together.

Chardonnay in a Farl-laye

This “short, easy, 17km” was actually 17km, however our Australian friend who put the itinery together, neglected to mention 8km of steep uphill riding!! It was so steep that we had to ride sideways and zig-zag up, always thinking “that must be the top” before rounding a corner and seeing another section. Got to thank Jen for the concept "you're only doing circles with your feet”, which got me to the top.

In the end we negotiated about 2km of sand road, to come out at the remotest part of Samoa, the Faleolupo point. There is nothing but sand and palm trees for kilometres, and this random Fale business at the end of it. Luckily your accommodation includes dinner and breakfast.

Sally and I both have blocked ears, so we are crossing our fingers that they do not get infected. I am sure I didn't help things by hitting the reef with a snorkel, but hey, you only live once!

We have our last and hardest two days of riding ahead of us, then back to the main island to visit the preschool.