MAB Personal Training and Adventures: The Mountains Are Calling You

Mountains are free and mountains are calling you... Imagine waking up on a glorious sunny clear day on the weekend on the Sunshine Coast, birds are chirping, the waves are crashing and you get urge to do something fun! You get the desire to feel FREE, to feel ALIVE, to feel STRONG, to feel AMAZING. Imagine the excitement, the fun, if you have the fitness to enjoy the adventure, vice versa, the adventure gifts you with the fitness.

On the coast we have so many opportunities of adventure, don’t let your fitness hold you back from enjoying the simple things in life. Especially if you have family involved, don’t hold them back because you’re not fit enough, imagine the freedom to feel fit to do anything the coast as to offer and share that with the people you care about.

The biggest thing that holds people back is the unknown, so here is a crash course on Sunshine Coast mountains to get you moving.

BEGINNERS

Mount Ngungun

253m

2.8km return

Open forest with a fern understorey, woodlands, a small rock overhang, caves, spectacular 360 degree views from the top of Mount Ngungun, close-up views of nearby Mount Tibrogargan, Mount Coonowrin and Mount Beerwah.

Mount Coolum
208m
3.2km return
Allow 1-2hrs
Mount Coolum's impressive dome-shape rises 208 m above the Sunshine Coast lowlands and provides spectacular 360 degree views of the coast and hinterland. The summit supports montane heath—a plant community, with rare and threatened species, that only　grows at two locations on the Sunshine Coast.
From the mountain, the park extends south and west across flat lowlands protecting wallum, paperbark wetlands, open eucalypt forest and rainforest remnants—plant communities that have largely disappeared from this part of the Sunshine Coast.


Mount Beerburrum
280m
1.4km return
Allow 1hr
Concrete steep path, at the top a small fire tower with surrounding views of the Glasshouse Mountains.


Mount Ninderry
304m
Approx. 2.5km return
Allow 1-2hrs
It’s a steady rocky climb up with promises of awesome views which you need to keep reminding yourself every time you stop for a breather. Views of Mount Coolum, ocean and you can see the Maroochy River winding along stunning green fields of crops happily growing in the glorious sunshine.

Wildhorse Mountain
123m
1.4km return
Allow 1hr
Well worth the concrete path for the fantastic 360 degree view.

Not only can you see most of the other mountains but on a clear day you can easily see Brisbane CBD, Redcliffe, Moreton and Bribie Islands, Moreton Bay, Pumicestone Passage, Calounda, Maroochydore and the Blackall Range.

　INTERMEDIATE

Mount Cooroora

439m

2km return

Allow 2-3hrs

The first 550 m of this walk through a variety of forest types to a lookout point with coastal views. Then there are steep, rocky sections, multiple stairs and chain rope climb sections. The last 30 m to the top of the summit is a rough scramble without chains.

At the top of the mountain sweeping 360 degree views include the coastal lakes and dunes of Cooloola Recreation Area.


　

ADVANCED

ONLY do if you are an experienced climber, some parts are very dangerous, first time climbers should be with someone that has climbed it before and is experienced with guiding you.


Mount Tibrogargan
364m
3km return
Allow 2-3hrs
Climb equivalent to 50 storeys of a high rise building. The summit route starts from the Mountain View lookout and continues for 300m up the western slope of the mountain. This first section of summit route has very loose and unstable rock until you reach the

‘No waiting zone’. The route then continues up a near vertical rockface to the summit


Mount Beerwah
556m
2.6km return
Allow 2-3hrs
Mount Beerwah is the highest of the Glass House Mountain peaks. The route takes you through wet eucalypt forest before opening up into heath, dotted with grass trees and banksias, as you climb towards the summit. At the summit you are rewarded with stunning 360 degree views of the coast, other Glass House peaks and the D’Aguilar Range to the west.

3 reason why you should climb a mountain –

1. Life sometimes seems like a mountain, build strength and confidence in all areas of your life, conquer your Mountain

2. Connect with Nature, FEEL Alive, FEEL Connected

3. Fun way to Gained Fitness/Lose Weight/Tone Muscle

Adventure is addictive, it is contagious, it is fun, it is living, connect with nature, connect with friends, and get fit while doing so. Feel free to add a weighted vest or multiple climbs to increase workout

Please share your mountain workouts, do a starjump after it and #mabstarjump so I can share the adventure, ps the starjump represents, live big, love big, dream big and do lots of starjumps because life is totally worth celebrating.

Happy mountain climbing all

Mel x


OFFER:
1. Try a one on one private MAB Adventure for a SCH&F special $99
or
2. Unlimited Bootcamps for one month $99 CODE---- SCH&FOFFER



www.mabpersonaltraining.com.au

facebook.com/MABPT

@mabptadventures

Melinda Bingley 0401286200
　



　

Accelerate Health and Performance: Master Your Body Weight, Then Master The Weights Room (Part 1)

There has been an amazing shift in thinking when it comes to health and fitness over the last ten years or so. No longer do we see weight rooms completely dominated by only the biggest guys while the smaller males and females are left to slog it out on the treadmills.

HALLELUJAH! The internet has spread the gospel of the barbell.

More and more people are realising that weight training is the most effective weight loss/weight management training technique of all. Fewer ladies are approaching Personal Trainer saying "I don't want to get too bulky." because they already know that there is very little chance of that happening. Smaller guys are able to show up and deadlift 150% of their bodyweight in the comfort of knowing that pound for pound the gorilla shaped man beasts can't match him.

It's great...ish.
See here's the thing...with everyone having an iTelephone any Joe or Joanne can jump on the World Wide Interweb and download a training program from the Google Drive and upload it to their My Space account and head to the gym.
But should they? Are they ready for the program they got from NapsterBook?
Often, the answer is no.
See there is this amazing piece of equipment that we often forget to utilise!
Our own body.

A good Body Weight Squat is thoroughly under estimated being able to control a Paused Rear Foot Elevated Split Squat is undervalued, the ability to effectively hinge at the hip is paramount and the art of being to perform many clean push ups is slowly being lost.
And why is this so bad?
Because too many people are in the gym doing shallow squats, being unable to balance and stabilise unilaterally (on one leg), turning into a question mark doing deadlifts and doing nothing but bench press because "Babes don't care about legs!"

* Trust me...they definitely do care!

It might not get you 4000 likes on InstaMSN but it will get your body moving well and allow you to develop some serious athletic potential that will ultimately lead to more #gainz no matter what you're trying to achieve.

And this goes hand in hand with what we now know about the transference of work capacity from one movement to another or lack thereof...

Ever wondered why people can Lat Pulldown a whole stack which totals as much as or more than their bodyweight but they can't do as many reps on Chin Ups?
Ever wondered why people can Leg Press 400kg but they can often on Squat a quarter of that?
Ever wondered why people can Machine Press comfortably but their Push Up resembles someone doing The Worm on a dirty dance floor?
But on the flipside if they can Chin Up, Squat Heavy and perform a sick Push Up they can do the alternative (almost always) with ease?
Are you starting to see a pattern???

Don't get me wrong, I'm not bashing Leg Press Machines or the people that use them. I use them with my clients every day...but not at the expense of the body's natural ability to Squat and Lunge, Hinge, Push and Pull Vertically or Push and Pull Horizontally as its own form of resistance.

Do it, trust me, you'll be better for it.

To Be Continued... In Part 2

As always, please forward all complaints and hate mail to the admin of Sunshine Coast Health and Fitness.

Mitch

Accelerate Health and Performance

Facebook: https://www.facebook.com/acceleratehealthandperformance/

Instagram: @mitchellknightpt and @acceleratehealthandperformance

　

Primal Influence (Clint): Tips To Better Health and Fitness

Getting fit and healthy is not always about making massive lifestyle changes quickly. In fact for some people the whole idea of changing everything at once is enough to stop them even trying or they give up early on during the transition because it’s just too hard. The good news is... It doesn’t have to happen that way!


Today I’m giving you a few simple ideas of changes you can make to start a life-long journey of better health and greater quality of life. Making slow changes to different aspects of life is far more achievable, sustainable and enjoyable.


Sit on the floor more often – since chairs hit the scene we’ve come to rely on them for pretty much every resting minute of the day. This is having a damaging effect on our posture, our muscular structure, our flexibility and our mobility. By spending less time sitting on chairs and spending more time sitting on the ground we are allowing our body to take on a more natural position and rely on our own muscles and joints to support us as they are designed to, not a nice soft couch doing all the work for us. 
 
Sitting on the ground is a great way to allow feedback from our body and for it to indicate to us when it’s a good time to change positions, which will allow more of our body to engage and not become lazy and switch off. An example of this is our glute muscles; they don’t know how to function properly in every day movement because sitting at 90 degrees in chairs allows them to switch off for too long. This leads to structural imbalances and possibly injury and pain.


If you’re stuck for ideas on how to use chairs less often for your current ability level I recommend watching the following video to take you through some resting positions Http://tutorials.awarerelaxedconnected.com.au/programs/resting-transitions





Change your body position often – as mentioned above it’s important for us to change our body position regularly. I was once told "there is no such thing as bad posture, it only becomes a problem if we keep going to that same position over and over again". 

 So next time you find yourself sitting, standing, exercising and just going about your daily life waiting in lines, sitting on the train, etc etc… take note of what postures and positions you’re regularly using and whether or not they’re your default positions. 

 If you find you keep using certain positions (and I can almost guarantee you are) I suggest changing them up. Perhaps stand on one leg when waiting in a line, maybe you could use your less dominate hand for everyday activities, lean to the other side when you’re standing and sitting, cross the other leg over your other knee... the opportunities to explore this and adjust your positions are endless.



Balance more - in my books balance is one of the main movements everyone should spend some time focusing on. A lack of balance can lead to falls and falls are responsible for many injuries and even death.  

Balance is an easy thing to work on and can be adapted to whatever level you’re at. For example, a complete beginner may start by balancing on one leg standing on the floor, then the other. Balance on each leg for as long as possible. Once you’re comfortable with this then practice balancing on one leg with eyes closed! Practice these for a few days in a row.

 Once you’ve progressed past this you can then practice balancing and walking on a piece of timber from your local hardware store, just placed on the floor/ground, or even on logs or rocks in the bush and at the park.  

Once you’re capable of balancing on these different surfaces and low heights you can start testing your balance on higher and narrower objects. Look around at your local parks, in the forest, at the beach... there’s an abundance of objects and surfaces to balance on. Remember to practice walking forwards, backwards and sideways, not just in one position and in one direction (which relates to the last tip!)



Have fun - whatever direction your health and fitness journey takes it should be one thing if nothing else... fun! If you don’t enjoy doing what you’re doing, you don’t laugh and have fun then stop!
One of the main goals people have with their health and fitness regimes is to "feel good", am I right? So how can we feel good if we’re not feeling enjoyment in what we’re doing?! We’ll never reach a point of feeling good if we don’t feel good while on the journey! Simple.

Life should be fun. Our evolution to better health and fitness should be too. The "no pain no gain", "you have to work hard to get results", "you have to exercise to get fit and lose weight" are all incredibly misleading and, for the most part, untrue. The last one especially; we do not have to perform boring and unenjoyable exercise to get good results. We can move naturally and play games to get good results. And both of those are actually enjoyable!

Find a way of moving, or a few, that bring you enjoyment and happiness. Join a dance group, try acrobatics, go bushwalking, try slacklining, run around with some kids, play games with friends, look into MovNat if you’re not already familiar with it… just make sure what you do is enjoyable and you’ll have a much bigger chance of reaching your goals.



Clint and Aimee

Primal Influence

Facebook: https://www.facebook.com/primalinfluence/

Instagram: @primalinfluence