inspireaworldofmovement004

RUNNING EDITION

Whatrsquos on yourBucketlist

FREE SPECIAL

TRAINING OFFER PG 11

iStadium RunNewcastle

contents

Words of inspiration

Training for Running

Shoes for Running

Bucket List

STRETCH YOURSELF

RUNSTRONG

Nutrition

Feature Story

YNB Stories

contents

23

7

5

9

13

15

17

18

RUNNING EDITION

Words of inspirationI was never a runner I was actually never an lsquoanythingrsquo exercise based I was never interested in the lsquogoodrsquo pain associated with exercise This was until I did it again and again and again And I got better at it and fitter and more inspired to do it again I have seen so many people in my 20 odd years in the industry find out they are what they thought they were not So many non gym junkies found a confidence that came from their strength So many non-runners found comfort fitness and a place to go in there solitude Non Cyclists found strength when they started cycling and so on The point being you become what you do repeatedly your habits will shape you Your associates will also change you When you do something repeatedly you tend to get better at it Every one of those athletes runners sports people leaders and coaches that you know became good at what they do though repeatedly doing it And all of them started with the lsquoFirst timersquo That virgin run that first game that first gym visit And you can be sure that on their first try they felt the same way you did or will on your first attempt The question is do you have the mental aptitude to do something long enough to get better at it To go through the obstacles and make impossible be possible I am not a runner but I run I am not a cyclist but I cycle I have become the what I do One thing I know is that anything another human being has ever done before is possible for me to achieve if I dedicate enough effort and time to doing it I have to ignore the excuses ignore the feeling that I canrsquot do it or the itrsquos too hard and take the first step Each challenge starts with the first attempt or commitment and gets easier the longer and more frequently you do it What is your challenge Is this edition you will see a Half Marathon in the pages Actually you have a 21k 10k or a 5k run to choose from A challenge to accept or pass on A challenge to your mind and body A challenge that you have 3 mths to be a non runner for Even if yoursquore not a runner you could become a non runner who runs and feel accomplished about doing something you before thought was impossible Challenge yourself and choose your challenge wisely because you will become it chooseyourchallengeJohn PirloChief Inspirer amp Managing Director of Genesis Fitness Clubs

As a physiotherapist I am often asked by runners whether they need to stretch more frequently and as a physiotherapist I can say unequivocally and without fear of reproach that the answer is YES or NO or MAYBE

You see stretching is a very effective way to achieve some physiological change but its benefits are completely determined by what it is that you are trying to achieve Stretch for the WRONG REASONS and yoursquoll be disappointed with the results

Most people stretch in an effort to reduce injuries and I know that very few people actually enjoy it Studies into stretching have shown that stretching is largely ineffective in reducing the incidence of injuries One particular study done with 1200 Army Recruits demonstrated that those who stretched before

exercise were no less likely to be injured than those who didnrsquot So strike one against stretching

If we keep in mind that stretching is done primarily to increase range of movement we need to determine whether runners need to have good range of motion As a general rule very few people are limited in their running stride by flexibility and if you can touch your knees (let alone your toes) you probably have enough range of motion to run efficiently I would say that unless you are sprinting at the end of a race probably downhill on an uneven surface you donrsquot need great range of motion and hence stretching offers no performance enhancing effects Strike two and not looking good for stretching

Now if yoursquove been running

long enough yoursquove probably experienced pain on the outside of your knee and you may have told that your ITB is WAY TOO TIGHT (we physiorsquos love saying stuff like this) Now it may seem obvious that stretching your ITB will help here but please reconsider Your ITB is probably tightening because itrsquos trying to deal with the loads placed upon it and probably Irsquod say 80 of the time because your glutes arenrsquot stabilizing your pelvis well So by all means stretch your ITB to improve your symptoms but Irsquod suggest working on your pelvic stability to actually fix the underling cause 3 strikes and stretching yoursquore OUT

SO can we throw stretching out all together Well not quitehellip

If we think of how the muscles work during exercise we would know that muscles contract

If I am a runnershould I stretch

If I am a runner should I stretch

and relax to produce movement of the body If we take the work analogy further and consid-er the body as a machine we would remember from high school that no machine is 100 efficient and this is certainly true of our bodies You might not be aware that muscle

contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right) but they require energy to relax

This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins So assuming you are not dead what has this got to do with running Well if it takes effort to relax muscles and we are not 100 efficient then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed These muscles may then be shortened compared to when we started running Stretching can in this instance provide a physical stimulus to return these muscles to their normal length

Stretching may also be beneficial for people who have shortened muscles due to their lifestyle Things like stress can increase muscle tone and stretching can help to relax these muscles back to ldquonormalrdquo

Also consider the runner who has a responsible job like in an office or something If they are spending a lot of time sitting their Hip Flexors will be constantly in a shortened position and will adapt as such When they start running they will need to extend their hips to move forward and this may be limited by tight hip flexors In this instance stretching can be useful to restore tissue length to normal

So should I stretch Well it depends on why you are doing it and what you think it will achieve in YOUR body I donrsquot think you should blindly stretch routinely but nor should you discard it completely Stretch with a goal and purpose and remember that whilst it may not turn you into a super athlete stretching is not going to hurt you either Do you know what Just do it if it feels good and donrsquot be a guilt stretcher

Facebook grandstand sports injury clinicTwitter grandstandphysInstagram grandstandphys

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

contents

Words of inspiration

Training for Running

Shoes for Running

Bucket List

STRETCH YOURSELF

RUNSTRONG

Nutrition

Feature Story

YNB Stories

contents

23

7

5

9

13

15

17

18

RUNNING EDITION

Words of inspirationI was never a runner I was actually never an lsquoanythingrsquo exercise based I was never interested in the lsquogoodrsquo pain associated with exercise This was until I did it again and again and again And I got better at it and fitter and more inspired to do it again I have seen so many people in my 20 odd years in the industry find out they are what they thought they were not So many non gym junkies found a confidence that came from their strength So many non-runners found comfort fitness and a place to go in there solitude Non Cyclists found strength when they started cycling and so on The point being you become what you do repeatedly your habits will shape you Your associates will also change you When you do something repeatedly you tend to get better at it Every one of those athletes runners sports people leaders and coaches that you know became good at what they do though repeatedly doing it And all of them started with the lsquoFirst timersquo That virgin run that first game that first gym visit And you can be sure that on their first try they felt the same way you did or will on your first attempt The question is do you have the mental aptitude to do something long enough to get better at it To go through the obstacles and make impossible be possible I am not a runner but I run I am not a cyclist but I cycle I have become the what I do One thing I know is that anything another human being has ever done before is possible for me to achieve if I dedicate enough effort and time to doing it I have to ignore the excuses ignore the feeling that I canrsquot do it or the itrsquos too hard and take the first step Each challenge starts with the first attempt or commitment and gets easier the longer and more frequently you do it What is your challenge Is this edition you will see a Half Marathon in the pages Actually you have a 21k 10k or a 5k run to choose from A challenge to accept or pass on A challenge to your mind and body A challenge that you have 3 mths to be a non runner for Even if yoursquore not a runner you could become a non runner who runs and feel accomplished about doing something you before thought was impossible Challenge yourself and choose your challenge wisely because you will become it chooseyourchallengeJohn PirloChief Inspirer amp Managing Director of Genesis Fitness Clubs

As a physiotherapist I am often asked by runners whether they need to stretch more frequently and as a physiotherapist I can say unequivocally and without fear of reproach that the answer is YES or NO or MAYBE

You see stretching is a very effective way to achieve some physiological change but its benefits are completely determined by what it is that you are trying to achieve Stretch for the WRONG REASONS and yoursquoll be disappointed with the results

Most people stretch in an effort to reduce injuries and I know that very few people actually enjoy it Studies into stretching have shown that stretching is largely ineffective in reducing the incidence of injuries One particular study done with 1200 Army Recruits demonstrated that those who stretched before

exercise were no less likely to be injured than those who didnrsquot So strike one against stretching

If we keep in mind that stretching is done primarily to increase range of movement we need to determine whether runners need to have good range of motion As a general rule very few people are limited in their running stride by flexibility and if you can touch your knees (let alone your toes) you probably have enough range of motion to run efficiently I would say that unless you are sprinting at the end of a race probably downhill on an uneven surface you donrsquot need great range of motion and hence stretching offers no performance enhancing effects Strike two and not looking good for stretching

Now if yoursquove been running

long enough yoursquove probably experienced pain on the outside of your knee and you may have told that your ITB is WAY TOO TIGHT (we physiorsquos love saying stuff like this) Now it may seem obvious that stretching your ITB will help here but please reconsider Your ITB is probably tightening because itrsquos trying to deal with the loads placed upon it and probably Irsquod say 80 of the time because your glutes arenrsquot stabilizing your pelvis well So by all means stretch your ITB to improve your symptoms but Irsquod suggest working on your pelvic stability to actually fix the underling cause 3 strikes and stretching yoursquore OUT

SO can we throw stretching out all together Well not quitehellip

If we think of how the muscles work during exercise we would know that muscles contract

If I am a runnershould I stretch

If I am a runner should I stretch

and relax to produce movement of the body If we take the work analogy further and consid-er the body as a machine we would remember from high school that no machine is 100 efficient and this is certainly true of our bodies You might not be aware that muscle

contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right) but they require energy to relax

This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins So assuming you are not dead what has this got to do with running Well if it takes effort to relax muscles and we are not 100 efficient then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed These muscles may then be shortened compared to when we started running Stretching can in this instance provide a physical stimulus to return these muscles to their normal length

Stretching may also be beneficial for people who have shortened muscles due to their lifestyle Things like stress can increase muscle tone and stretching can help to relax these muscles back to ldquonormalrdquo

Also consider the runner who has a responsible job like in an office or something If they are spending a lot of time sitting their Hip Flexors will be constantly in a shortened position and will adapt as such When they start running they will need to extend their hips to move forward and this may be limited by tight hip flexors In this instance stretching can be useful to restore tissue length to normal

So should I stretch Well it depends on why you are doing it and what you think it will achieve in YOUR body I donrsquot think you should blindly stretch routinely but nor should you discard it completely Stretch with a goal and purpose and remember that whilst it may not turn you into a super athlete stretching is not going to hurt you either Do you know what Just do it if it feels good and donrsquot be a guilt stretcher

Facebook grandstand sports injury clinicTwitter grandstandphysInstagram grandstandphys

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

Words of inspirationI was never a runner I was actually never an lsquoanythingrsquo exercise based I was never interested in the lsquogoodrsquo pain associated with exercise This was until I did it again and again and again And I got better at it and fitter and more inspired to do it again I have seen so many people in my 20 odd years in the industry find out they are what they thought they were not So many non gym junkies found a confidence that came from their strength So many non-runners found comfort fitness and a place to go in there solitude Non Cyclists found strength when they started cycling and so on The point being you become what you do repeatedly your habits will shape you Your associates will also change you When you do something repeatedly you tend to get better at it Every one of those athletes runners sports people leaders and coaches that you know became good at what they do though repeatedly doing it And all of them started with the lsquoFirst timersquo That virgin run that first game that first gym visit And you can be sure that on their first try they felt the same way you did or will on your first attempt The question is do you have the mental aptitude to do something long enough to get better at it To go through the obstacles and make impossible be possible I am not a runner but I run I am not a cyclist but I cycle I have become the what I do One thing I know is that anything another human being has ever done before is possible for me to achieve if I dedicate enough effort and time to doing it I have to ignore the excuses ignore the feeling that I canrsquot do it or the itrsquos too hard and take the first step Each challenge starts with the first attempt or commitment and gets easier the longer and more frequently you do it What is your challenge Is this edition you will see a Half Marathon in the pages Actually you have a 21k 10k or a 5k run to choose from A challenge to accept or pass on A challenge to your mind and body A challenge that you have 3 mths to be a non runner for Even if yoursquore not a runner you could become a non runner who runs and feel accomplished about doing something you before thought was impossible Challenge yourself and choose your challenge wisely because you will become it chooseyourchallengeJohn PirloChief Inspirer amp Managing Director of Genesis Fitness Clubs

As a physiotherapist I am often asked by runners whether they need to stretch more frequently and as a physiotherapist I can say unequivocally and without fear of reproach that the answer is YES or NO or MAYBE

You see stretching is a very effective way to achieve some physiological change but its benefits are completely determined by what it is that you are trying to achieve Stretch for the WRONG REASONS and yoursquoll be disappointed with the results

Most people stretch in an effort to reduce injuries and I know that very few people actually enjoy it Studies into stretching have shown that stretching is largely ineffective in reducing the incidence of injuries One particular study done with 1200 Army Recruits demonstrated that those who stretched before

exercise were no less likely to be injured than those who didnrsquot So strike one against stretching

If we keep in mind that stretching is done primarily to increase range of movement we need to determine whether runners need to have good range of motion As a general rule very few people are limited in their running stride by flexibility and if you can touch your knees (let alone your toes) you probably have enough range of motion to run efficiently I would say that unless you are sprinting at the end of a race probably downhill on an uneven surface you donrsquot need great range of motion and hence stretching offers no performance enhancing effects Strike two and not looking good for stretching

Now if yoursquove been running

long enough yoursquove probably experienced pain on the outside of your knee and you may have told that your ITB is WAY TOO TIGHT (we physiorsquos love saying stuff like this) Now it may seem obvious that stretching your ITB will help here but please reconsider Your ITB is probably tightening because itrsquos trying to deal with the loads placed upon it and probably Irsquod say 80 of the time because your glutes arenrsquot stabilizing your pelvis well So by all means stretch your ITB to improve your symptoms but Irsquod suggest working on your pelvic stability to actually fix the underling cause 3 strikes and stretching yoursquore OUT

SO can we throw stretching out all together Well not quitehellip

If we think of how the muscles work during exercise we would know that muscles contract

If I am a runnershould I stretch

If I am a runner should I stretch

and relax to produce movement of the body If we take the work analogy further and consid-er the body as a machine we would remember from high school that no machine is 100 efficient and this is certainly true of our bodies You might not be aware that muscle

contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right) but they require energy to relax

This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins So assuming you are not dead what has this got to do with running Well if it takes effort to relax muscles and we are not 100 efficient then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed These muscles may then be shortened compared to when we started running Stretching can in this instance provide a physical stimulus to return these muscles to their normal length

Stretching may also be beneficial for people who have shortened muscles due to their lifestyle Things like stress can increase muscle tone and stretching can help to relax these muscles back to ldquonormalrdquo

Also consider the runner who has a responsible job like in an office or something If they are spending a lot of time sitting their Hip Flexors will be constantly in a shortened position and will adapt as such When they start running they will need to extend their hips to move forward and this may be limited by tight hip flexors In this instance stretching can be useful to restore tissue length to normal

So should I stretch Well it depends on why you are doing it and what you think it will achieve in YOUR body I donrsquot think you should blindly stretch routinely but nor should you discard it completely Stretch with a goal and purpose and remember that whilst it may not turn you into a super athlete stretching is not going to hurt you either Do you know what Just do it if it feels good and donrsquot be a guilt stretcher

Facebook grandstand sports injury clinicTwitter grandstandphysInstagram grandstandphys

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

As a physiotherapist I am often asked by runners whether they need to stretch more frequently and as a physiotherapist I can say unequivocally and without fear of reproach that the answer is YES or NO or MAYBE

You see stretching is a very effective way to achieve some physiological change but its benefits are completely determined by what it is that you are trying to achieve Stretch for the WRONG REASONS and yoursquoll be disappointed with the results

Most people stretch in an effort to reduce injuries and I know that very few people actually enjoy it Studies into stretching have shown that stretching is largely ineffective in reducing the incidence of injuries One particular study done with 1200 Army Recruits demonstrated that those who stretched before

exercise were no less likely to be injured than those who didnrsquot So strike one against stretching

If we keep in mind that stretching is done primarily to increase range of movement we need to determine whether runners need to have good range of motion As a general rule very few people are limited in their running stride by flexibility and if you can touch your knees (let alone your toes) you probably have enough range of motion to run efficiently I would say that unless you are sprinting at the end of a race probably downhill on an uneven surface you donrsquot need great range of motion and hence stretching offers no performance enhancing effects Strike two and not looking good for stretching

Now if yoursquove been running

long enough yoursquove probably experienced pain on the outside of your knee and you may have told that your ITB is WAY TOO TIGHT (we physiorsquos love saying stuff like this) Now it may seem obvious that stretching your ITB will help here but please reconsider Your ITB is probably tightening because itrsquos trying to deal with the loads placed upon it and probably Irsquod say 80 of the time because your glutes arenrsquot stabilizing your pelvis well So by all means stretch your ITB to improve your symptoms but Irsquod suggest working on your pelvic stability to actually fix the underling cause 3 strikes and stretching yoursquore OUT

SO can we throw stretching out all together Well not quitehellip

If we think of how the muscles work during exercise we would know that muscles contract

If I am a runnershould I stretch

If I am a runner should I stretch

and relax to produce movement of the body If we take the work analogy further and consid-er the body as a machine we would remember from high school that no machine is 100 efficient and this is certainly true of our bodies You might not be aware that muscle

contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right) but they require energy to relax

This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins So assuming you are not dead what has this got to do with running Well if it takes effort to relax muscles and we are not 100 efficient then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed These muscles may then be shortened compared to when we started running Stretching can in this instance provide a physical stimulus to return these muscles to their normal length

Stretching may also be beneficial for people who have shortened muscles due to their lifestyle Things like stress can increase muscle tone and stretching can help to relax these muscles back to ldquonormalrdquo

Also consider the runner who has a responsible job like in an office or something If they are spending a lot of time sitting their Hip Flexors will be constantly in a shortened position and will adapt as such When they start running they will need to extend their hips to move forward and this may be limited by tight hip flexors In this instance stretching can be useful to restore tissue length to normal

So should I stretch Well it depends on why you are doing it and what you think it will achieve in YOUR body I donrsquot think you should blindly stretch routinely but nor should you discard it completely Stretch with a goal and purpose and remember that whilst it may not turn you into a super athlete stretching is not going to hurt you either Do you know what Just do it if it feels good and donrsquot be a guilt stretcher

Facebook grandstand sports injury clinicTwitter grandstandphysInstagram grandstandphys

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

If I am a runner should I stretch

and relax to produce movement of the body If we take the work analogy further and consid-er the body as a machine we would remember from high school that no machine is 100 efficient and this is certainly true of our bodies You might not be aware that muscle

contraction takes no energy in the muscles (they are primed to contract once the chemical environment is right) but they require energy to relax

This is why rigor mortis (literally stiffness in death) occurs and why there have been cases of dead people sitting up in their coffins So assuming you are not dead what has this got to do with running Well if it takes effort to relax muscles and we are not 100 efficient then the case can be made that following a long run (thousands of muscle contractions) we may have muscles that have not completely relaxed These muscles may then be shortened compared to when we started running Stretching can in this instance provide a physical stimulus to return these muscles to their normal length

Stretching may also be beneficial for people who have shortened muscles due to their lifestyle Things like stress can increase muscle tone and stretching can help to relax these muscles back to ldquonormalrdquo

Also consider the runner who has a responsible job like in an office or something If they are spending a lot of time sitting their Hip Flexors will be constantly in a shortened position and will adapt as such When they start running they will need to extend their hips to move forward and this may be limited by tight hip flexors In this instance stretching can be useful to restore tissue length to normal

So should I stretch Well it depends on why you are doing it and what you think it will achieve in YOUR body I donrsquot think you should blindly stretch routinely but nor should you discard it completely Stretch with a goal and purpose and remember that whilst it may not turn you into a super athlete stretching is not going to hurt you either Do you know what Just do it if it feels good and donrsquot be a guilt stretcher

Facebook grandstand sports injury clinicTwitter grandstandphysInstagram grandstandphys

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

In 2014 Vlad Shatrov and Adam Clarke combined forces to create the dynamic functional strength program for runners RUNSTRONG Runstrong runs weekly in multiple locations in the Newcastle and Sydney areas

The program is unique in that it is build based on movements required to run more efficiently and injury free Vlad and Adam can vouch for the many different types of clients who reap the benefits of this program This ranges from seasoned runners at the top of their game to those just embarking on a running journey We have included just three recent quotes that definitely capture the general feedback we receive about this program

In Term 3 we encourage you to take up this challenge which includes regular testing so you can track and monitor your progress RUNSTRONG is running at these locations in Term 3 commencing 20th July 2015

UpnAdam Monday 730pm (Advanced Only)Wednesday 630pm

Genesis Fitness ClubsWarners Bay - Tuesday 700pmMaitland - Thursday 615pmCooks Hill (Howzat) - Friday 9am

All sessions are run by Runlab Trainers together with Genesis group fitness Instructors (Genesis Fitness Clubs)

ldquoThe program has made a massive difference to my running mobility core strength running style and mental

strength - learning to push on when the body is tired ldquo

Kristian ndash Runstrong attendee

ldquoMy chronic lower back pain has completely gone Irsquom practically injury free No physiotherapy visits for over 9months Irsquom able to train longer and more often In the last 12 months Irsquove set new PBs in 3km 5km 10km and 14km events My posture while sitting and standing is better I also look taller in my running photosrdquo ldquoRunStrong is the best investment that I can make in my wellbeing and wallet I feel stronger and it saves me time and money ldquo

Mathew ndash Runstrong attendee 4 terms in a row

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

inspiredtorun

iSTADIUM Run is a Newcastle Run like no other Starting at Hunter Stadium and heading to Merewether beach and back you will run or walk down some of the most iconic streets of Newcastle City With wide roads and a relatively flat course this is one not to be missed

Entertainment and hydration stations all along the course will keep you energised so set yourself a challenge download our training program and be

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

For the first time runners will be able to finish a course inside the Hunter Stadium Originally known as the International Sports Centre this centerpiece of Hunter Venues Sport precinct will for the first time be used as the start and finish point for any running event in the history of Newcastle

The Half Marathon event will take runners from Hunter Stadium south onto Lambton Road towards Newcastle Travelling through Hamilton South onto Parkway Avenue East bound towards the beaches following the coastline returning along the same course to Hunter Stadium for the grand finish

There will also be a 10km event that takes runners along the same course starting and finishing in Hunter Stadium with a turn point along Parkway Avenue Hamilton South The 5km event sees the same start and finish as the other events with a turn point being in Broadmeadow The One Mile KidsFamily Run will loop around the stadium and finish inside

With a planned 7000 participants across the dif-ferent distances offered for the event it will be an amazing experience

Get InvolvediStadium Run Newcastle is committed to providing the best quality event to our local community we thought ldquowhy not include the bestrdquo So you are invited to get involved

ldquoWhat can you dordquo iStadium Run will be looking for volunteers for the event day water stationers on course entertainment and we would love if you could promote the new local running event iStadi-um Run amongst our community We are open to your thoughts so please share themThis will be a professionally run event with the goal to leave everyone with a great experience We hope to have your support and look forward to bringing iStadiumRun to Newcastle

For more info or to get in touch visit

wwwiruneventscomau

As an exclusive to inspireaworldofmovement iStadium Run has prepared a training program for one of the flattest most scenic half Marathon courses in Australia Here is a sneak peek into the intermediate 12 week training program1 Levels Ensure you select the training program which is best suited to your abilities This is noted at the top of every program

BEGINNER - Suited for an runner runner who is stepping up to the Half Marathon for the first time The main goal is to finish ndash time is far less important

INTERMEDIATE - Suited for a runner who had likely completed a Half Marathon previously but is looking to improve their time

ADVANCED - Suited for an experienced Half Marathoner runner looking for a personal best

2 Fit to train You should always consider seeking professional medical advice prior to commencing any training program

3 Use the plan as a guideThe plan is a ldquoguiderdquo only as such the pace and heart rate data is based on an average guide for that particular level of plan and you may need to adjust the pace and heart rate data to suit you

4 Your own coachYour training program is like your own little coach the best thing is that is specifies each week and beyond the type of sessions you should be doing

This means if you miss a session due to family or work commitments you can adjust it slightly to suit you so that overall you complete all recommended sessions

5 Training tipsexpert adviceUse these tips on a weekly basis to help you along with your program 12 weeks is quite a long time and you may find you come across obstacles along the way Tips will be sent out each week on the Facebook page httpswwwfacebookcomirun-eventsaust

6 Adjusting the programYou can adjust your training program to make it relevant to your circumstances (ie work family and social commitments)

Always take into account your current fitness

level and training history Look to add variety to your rest days such as cross training swimming or gym sessions

7 Being in tune with your body

This isnrsquot about being lazy but you need to listen to your body Have a day off if you need it It is far better to be cautious than to get an injury

8 Park runLead up racesPark run organise free weekly 5km timed runs around the world They are open to everyone free and are safe and easy to take part in These can be a great addition to your training wwwparkruncomau Undertaking some lead up races or race pace efforts is important for more experienced runners Take advantage of some of the local fun runs in your area in the lead up to the event However we have also put in regular time trials if you cannot race so that you can monitor your progress as well as determine the pace you should run in your Speed sessions

9 Program structureThe core of all the programs is the Long Run This is placed on the weekend as this is generally when most people have the time to complete this run Although noted on a Sunday donrsquot ever feel like the programs are so rigid you cannot modify them some may choose to do this run on a Saturday

Whilst the volumes steadily build peaking three weeks out from the event day the types of sessions change too Towards the start of the program there is an emphasis on strength work by running hill repetitions Although the course is very flat to run to your potential an element of strength work is required so you must prepare for it adequately Towards the middle and later stages of the program lsquoSpeed and Temporsquo sessions are increased

Donrsquot worry that you may never actually run 211km prior to the day trust the program and experience of the training program Too many people have damaged their chances of having a good run by thinking that they need to reach this milestone in training Long runs are deceptive the body needs time to recover and this is why the day following a long run incorporates little if any running

S SPEEDWORK

GA GENERALAEROBIC

CS CORESTRENGTH

T TEMPO

LRLONG RUN

10 Functional corestrength work

This training type features in the program twice aweek We suggest a routine of 20 minutes twiceweekly Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running

This also includes a focus on good core workWe will release videos during the program suggesting sessions you may like to undertakeotherwise discuss this with your local gym Weare extremely passionate about building this into a running program as it allows improved running form to be maintained when the body is under fatigue ndash like in a race

For those runners lucky enough to live in the Newcastle area we will have some fantastic offers for you to join into a RUNSTRONG class in the event leadup

11 Types of sessions

GENERAL AEROBIC

General aerobic is a standard moderate effort run slightly slower or equal in pace to Long Run ndash Just not as long The aim to enhance overallaerobic conditioning

TEMPO

The Tempo run ndash Lactate Threshold Pace (Closeto 15k or Half Marathon pace provides stimulusto improve lactate threshold pace) These runsare challenging and you can only talk in short

sentences The TEMPO part of a session should be completed on relatively flat ground In the programs we refer to this quite a lot

We absolutely understand that you are training for a Marathon but training at this pace for certain sessions is very beneficial in preparing you for your best Marathon If you havenrsquot done a Half Marathon before that is ok too ndash set this as your desired realistic Half Marathon target pace

SPEED WORK

Speed sessions are short repetitions of between600-1600m at 5k pace This provides stimulus

to increase speed and lactate threshold These sessions allow you to become a faster runner and involve a warm up and warm down based around a core running set The key to effective speed training is to aim to have all the repetitions completed within 1-3 seconds of each other Donrsquot do the first rep so hard that the following reps are all slower likewise do not take the first 1-2 reps easy then pick it up A watch is necessary to time and monitor these sessions

LONG RUN

Long run the aim is to improve endurance Do at the correct intensity ideally 10-20 slower than Marathon pace You should be able to carry out a conversation running at this pace If you prefer to use heart rate zones this online calculator will give you an indication of your HR zones httpwwwrun-nersweccomrunninghr_calculator_newhtml

CORE STRENGTH

Core and strength training type features in theprogram twice a week We suggest a routine of20 minutes twice weekly Heavy weight sessionsare not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running This also includes a focus on good core work

As part of this training program we have also asked experienced run coaches and trainers to share their favorite running motivational quotes some are new and some are borrowed but regardless of the source we hope that they encourage and inspire you each week of your training program

12 Do you want further assistance

TRAINING OFFER

Check out the next page for 2 exclusive offers

TRAINING OFFER

Regardless of whether you have decided to follow a program or not We have an exceptional deal for you Genesis RunLab and iStadium Run will give you 2 Weeks INTERVAL Training with Runlab OR 2 Weeks RUNSTRONG Training with Genesis OR

BOTH

Deal details

We have organised a special deal for runners in the Newcastle and Sydney areas to attend on ground Runlab sessions All Runlab sessions are led by expert and professional coaches who will lead you through the correct Warm updrillsmain interval setcool down and core-work utilising the TRX

At Myrungroup the challenging sessions featured are similar to the speed sessions listed in the program These sessions are often better completed in a dynamic group environment like at Runlab

Enter the I Stadium 5k10k or Half Marathon by 19th July as a new Runlab client and receive 2 WEEKS FREE Training to any of our groups Runlab sessions are held weekly in conjunction with the school term

Offer is for 1 session a week for a total of two free sessions You can then choose to join the remaining 8 weeks of the term for only $159 saving $40

Further information can be found herehttprunlabcomaumyrungroup

You will need to register prior to attending your first Runlab session by contacting inforunlabcomau

Deal details

We have organised a specialdeal for runners in the Newcastle and Sydney areas to attend RUNSTRONG GYM Classes

All RUNSTRONG sessions are led by expert and professional trainers Runstrong is a dynamic functional strength class which runs for approximately 50 minutes The class follows a sequence of exercises in a specific order to allow participants to be challenged using different muscle groups which are all important for better and improved running efficiency and form

Runstrong is suitable for anyone wanting a high energy strength session incorporating lots of overall body strength exercises specifically targeting leg strengthening and core exercises with a focus on what will help you become a stronger efficient and more aware runner If you enjoy your running wish to improve and have less chance of getting injured then this is the class for you

Enter the I Stadium 5k10k or Half Marathon by 19th July as a new RUNSTRONG client and receive 2 WEEKS FREE Training to any of our special groups RUNSTRONG sessions are held weekly in conjunction with the school term

Offer is for 1 session a week for a total of two free sessions You can then choose to join the remaining 8 weeks of the term for only $159 Non genesis members or $120 if you are already a member of Genesis

Further information can be found hereParticipating Gyms Gensis Fitness Maitland Gensis Fitness Warners Bay Gensis Fitness Cooks Hill (Howzat) and UpnAdam

You will need to register prior to attending your first RUNSTRONG session by going here wwwiruneventscomauista-dium-offers

The 12 week training programs has been created by one of Australiarsquos leading Marathoners Vlad Shatrov who is also the official trainer for the Blackmorersquos Sydney Marathon and Half Marathons and the Sydney Harbour 10km and 5km events Vlad is a local Newcastle runner who himself is training up for the berlin Marathon in September this year ndash he is aiming to break 220 for the full Marathon Together with his hands on experience and qualifications together with his successful business Runlab Vlad ticks all the boxes of being someone who has the authority to guide you towards training up for an event

Vladrsquos debut Marathon of 234 has improved to 220 in February this year and he has placed competitively across all major road and trail distances in recent years

You can download the other iStadium Run programs from beginner to advanced by visiting wwwiruneventscomauistadium-offers or click on one of the programs below

TRAINING PROGRAMS FOR YOU

Running Shoes its that simple rightHow many pairs of running shoes do you own How old are they Have you been expertly fitted for a pair of running shoes

These are all questions I often ask my runners particularly if they are starting to get niggles or becoming injured Although this isnrsquot my area of expertise I can speak from experience in saying that different runners need different shoes to help them along on their running journey There is nothing more frustrating then seeing runners start to make good improvements only to then see them breakdown with injury ndash sometimes due to inadequate footwear If running is important to you and your going to take on a challenge such as a Half Marathon my advice is simple Go and see a running shoe specialty store to get correctly fitted

The guys at wwwreicom have listed out in a concise way some of the different types of shoes on the market

Cushioning shoes Best for mild pronators supinators or neutral runners for off-pavement runs Provide increased shock absorption and some medial (arch-side) supportSome super-cushioned shoes provide as much as 50 more cushioning than traditional shoes for even greater shock absorption and stability

Stability shoes Good for neutral runners or those who exhibit mild to moderate over pronation They often include a firm ldquopostrdquo to reinforce the arch side of each midsole an area highly impacted by over pronation

Motion control shoes Best for runners who exhibit moderate to severe over pronation Offer features such as stiffer heels or a design built on straighter lasts to counter over pronation

Barefoot shoes Soles provide the bare minimum in protection from potential hazards on the ground Many have no cushion in the heel pad and a very thin layermdashas little as 3ndash4mmmdashof shoe between your skin and the groundAll barefoot shoes feature a ldquozero droprdquo from heel to toe (ldquoDroprdquo is the difference between the height of the heel and the height of the toe) This encourages a mid-foot or forefoot strike Traditional running shoes by contrast feature a 10ndash12mm drop from the heel to the toe which encourages heel striking

Minimalist shoes These feature extremely light-weight construction little to no arch support and a heel drop of about 4ndash8mm to encourage a natural running motion and a midfoot strike yet still offer cushioning and flexSome minimalist styles may offer stability posting to help the over pronating runner transition to a barefoot running motion

THE RIGHT ADVICEItrsquos no secret to us that inappropriate or incorrectly fitted footwear can increase your risk of injury Getting the right advice from your sports podiatrist and special-ist running store is a very important start to injury-free sport and exercise

For more information contact our friends below and they can help you with the right advice for the best shoes for your runing needswwwrunnullacomau www runningsciencecomauwwwpureperformancecomau

Shoes for Running

Are you doing your first half marathon or perhaps wanting to improve your performance on your last run Regardless of all the training you do without the right fuel in the tank your body wonrsquot get the best results from training or on race day

Preparation should start early and focus on achieving adequate energy intake and a healthy balanced diet of fruit vegetables wholegrains lean meats low-fat dairy and plenty of water

On training days be sure to include good sources of carbohydrate before training such as cereal oats wholegrain toast with jam fruit and yoghurt or fruit smoothies You may find you need more carbohydrate on heavier training days so try to match your intake to your training load

The weeks leading up to your half marathon is the perfect time to trial different pre-race foods drinks and timing to make sure you find meals that will sit comfortably when you run and provide the energy to get you over the finish line

[By Sally Macklinshaw Accredited Practising Dietitian]

Nutrition amp Hydration for the Half Marathon

What are the best recovery foodsRecovery snacks are used to replenish your glycogen stores and repair any muscle damage As with the pre-race meal it should contain approx 1g carb per kilo of body weight but should also include 15-25g protein Consume this in the first 30 mins after your race along with fluids to enhance the recovery process For example 600ml low-fat flavoured milk or Up amp Go with water and 2 bananas or a chicken sand-wich with 500ml Gatorade

So what makes a good pre-race mealThe aim of this meal is to fuel muscle glycogen stores and ensure good hydration Food choices should be high in carbohydrate low in fat and protein and consumed 2 - 4 hours before the event Team this with around 400ml fluid and it can be helpful to keep it low in fibre to avoid stom-ach discomfort A good rule of thumb is to aim for 1g of carb per kilo of body weight Eg a 70kg person should have about 70g of carbohydrate Some examples might be 2 cups Cornflakes with skim milk + 300ml water or 2 white toast with honey + 400ml OJ or 4 Weet Bix skim milk a banana + 300ml water

Do I need to Carb-loadResearch has shown that carb-loading is most beneficial when the duration of the race is greater than 90 mins For half-marathons itrsquos not necessary but certainly recommended if yoursquore keen to attack a full marathon

HydrationStart your race well hydrated by drinking about 400ml fluids with your pre-race meal plus another 300-400ml 15-20 mins before the race Continue to sip water or sports drink throughout the race to replace fluids lost through sweating After the event continue drinking about 500ml an hour for the next few hours

Genesis Charlestown amp Warners BayP 0420 857 007 for appointments

wwwbiteintolifecomau

Why do you think you are successful as an athlete1 Irsquove got a great team around me my coach my family training partners friends

sponsors and medical team2 Experience Irsquove been running for 27 years

3 I guess Irsquom driven and I didnrsquot give up during the hard times

What challenges have you faced In my late teens and early-mid twenties I had a lot of stress fractures I missed

three olympic teams through injury but Irsquove learned a lot from those injuries and I believe those challenges have made me a better athlete in fact I think theyrsquove helped

shape the second half of my running career

Where were you born live grew up etc

I was born in New York my dad had business over there for two years and then we moved back to Australia when I was about 12 months old I grew up in the Sutherland Shire running the trails in the national park that started just at the end of our street It was a great neighbourhood to grow up in plenty of other kids who all loved sport

What are you looking forward to most about running the event Having a crack at a fast time on the fast course and just encouraging the masses in their race therersquos a true running boom in newcastle and itrsquos great

What is your favourite place to run and whats your favourite run sessionI love running in my home town Cronulla and my favourite session is 8x800rsquos with 1 minute rest

2 Minutes with

Eloise Wellings

RUNNER SPOTLIGHT

With all the focus on Digital development better careers Bigger mortgages and more of everything we have forgotten to make time to do the things we always thought we would had time to do Later Whether you are 18 or 80 you should be planning to do these things in the short term What is on your Movement Bucket List I mean that physical challenge active holiday activity race event or dare that you always wanted to do As active as I am now Even I am guilty of wanting to do so many of these things but never set a date because I thought lsquothere will always be time laterrsquo Recently I turned 40 and I realised that I hadnrsquot even started planning them For instance I have always wanted to do an Ironman just to prove to myself that I could and yet I kept putting it off Maybe next year This inspired us to start the Movement Bucket List Not every Movement Bucket List item needs to be HUGE either It doesnrsquot havenrsquot to be

a Triathlon or Climbing Mount Everest It can be anything that you have wanted to do and something that challenges you to take the chance Challenges you to make you feel Challenges you to commit to something Challenges you to remind yourself that yoursquore alive There is an awesome world out there and your body is the tool for you to experience it You may not even know your potential until you test yourself My Bucket list is varied Yes I want to do the Ironman Tri but I also want to run a half marathon which I will do before the tri in preparation I also want to walk the Inca Trail to Machu Picchu for the experience and do the Kakoda trail for the History and experience the effort that our solders endured Others on my list are as simple as taking up Yoga because I know I need to and I have never prioritised the time I also want to break dance Yep itrsquos on the list Do you have a list Even just a mental list

Well I want to help you do it I want to get others who want to do the same Movement Bucket List item doing them too Post your bucket list on your facebook page and Hashtag inspireaworldofmovement and we will select some to organise and if the timing works for you then we will help you experience it To make it easy to start If you ever wanted to run a half marathon then itrsquos probably time to start training for the iSTADIUM Run that is featured in this edition There will be thousands of others ticking it off their list on the same day Great way to start

- John Pirlo Chief Inspirer and Managing Director of Genesis Fitness

Clubs (Pirlo Group)

BUCKETLISTRUN A 12 MARATHON CLIMB A MOUTAIN DO A TRIATHLON WALK KAKODA TRIAL

Next

Challenge

StartsMonday

31 August2015

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

What are the best recovery foodsRecovery snacks are used to replenish your glycogen stores and repair any muscle damage As with the pre-race meal it should contain approx 1g carb per kilo of body weight but should also include 15-25g protein Consume this in the first 30 mins after your race along with fluids to enhance the recovery process For example 600ml low-fat flavoured milk or Up amp Go with water and 2 bananas or a chicken sand-wich with 500ml Gatorade

So what makes a good pre-race mealThe aim of this meal is to fuel muscle glycogen stores and ensure good hydration Food choices should be high in carbohydrate low in fat and protein and consumed 2 - 4 hours before the event Team this with around 400ml fluid and it can be helpful to keep it low in fibre to avoid stom-ach discomfort A good rule of thumb is to aim for 1g of carb per kilo of body weight Eg a 70kg person should have about 70g of carbohydrate Some examples might be 2 cups Cornflakes with skim milk + 300ml water or 2 white toast with honey + 400ml OJ or 4 Weet Bix skim milk a banana + 300ml water

Do I need to Carb-loadResearch has shown that carb-loading is most beneficial when the duration of the race is greater than 90 mins For half-marathons itrsquos not necessary but certainly recommended if yoursquore keen to attack a full marathon

HydrationStart your race well hydrated by drinking about 400ml fluids with your pre-race meal plus another 300-400ml 15-20 mins before the race Continue to sip water or sports drink throughout the race to replace fluids lost through sweating After the event continue drinking about 500ml an hour for the next few hours

Genesis Charlestown amp Warners BayP 0420 857 007 for appointments

wwwbiteintolifecomau

Why do you think you are successful as an athlete1 Irsquove got a great team around me my coach my family training partners friends

sponsors and medical team2 Experience Irsquove been running for 27 years

3 I guess Irsquom driven and I didnrsquot give up during the hard times

What challenges have you faced In my late teens and early-mid twenties I had a lot of stress fractures I missed

three olympic teams through injury but Irsquove learned a lot from those injuries and I believe those challenges have made me a better athlete in fact I think theyrsquove helped

shape the second half of my running career

Where were you born live grew up etc

I was born in New York my dad had business over there for two years and then we moved back to Australia when I was about 12 months old I grew up in the Sutherland Shire running the trails in the national park that started just at the end of our street It was a great neighbourhood to grow up in plenty of other kids who all loved sport

What are you looking forward to most about running the event Having a crack at a fast time on the fast course and just encouraging the masses in their race therersquos a true running boom in newcastle and itrsquos great

What is your favourite place to run and whats your favourite run sessionI love running in my home town Cronulla and my favourite session is 8x800rsquos with 1 minute rest

2 Minutes with

Eloise Wellings

RUNNER SPOTLIGHT

With all the focus on Digital development better careers Bigger mortgages and more of everything we have forgotten to make time to do the things we always thought we would had time to do Later Whether you are 18 or 80 you should be planning to do these things in the short term What is on your Movement Bucket List I mean that physical challenge active holiday activity race event or dare that you always wanted to do As active as I am now Even I am guilty of wanting to do so many of these things but never set a date because I thought lsquothere will always be time laterrsquo Recently I turned 40 and I realised that I hadnrsquot even started planning them For instance I have always wanted to do an Ironman just to prove to myself that I could and yet I kept putting it off Maybe next year This inspired us to start the Movement Bucket List Not every Movement Bucket List item needs to be HUGE either It doesnrsquot havenrsquot to be

a Triathlon or Climbing Mount Everest It can be anything that you have wanted to do and something that challenges you to take the chance Challenges you to make you feel Challenges you to commit to something Challenges you to remind yourself that yoursquore alive There is an awesome world out there and your body is the tool for you to experience it You may not even know your potential until you test yourself My Bucket list is varied Yes I want to do the Ironman Tri but I also want to run a half marathon which I will do before the tri in preparation I also want to walk the Inca Trail to Machu Picchu for the experience and do the Kakoda trail for the History and experience the effort that our solders endured Others on my list are as simple as taking up Yoga because I know I need to and I have never prioritised the time I also want to break dance Yep itrsquos on the list Do you have a list Even just a mental list

Well I want to help you do it I want to get others who want to do the same Movement Bucket List item doing them too Post your bucket list on your facebook page and Hashtag inspireaworldofmovement and we will select some to organise and if the timing works for you then we will help you experience it To make it easy to start If you ever wanted to run a half marathon then itrsquos probably time to start training for the iSTADIUM Run that is featured in this edition There will be thousands of others ticking it off their list on the same day Great way to start

- John Pirlo Chief Inspirer and Managing Director of Genesis Fitness

Clubs (Pirlo Group)

BUCKETLISTRUN A 12 MARATHON CLIMB A MOUTAIN DO A TRIATHLON WALK KAKODA TRIAL

Next

Challenge

StartsMonday

31 August2015

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

Why do you think you are successful as an athlete1 Irsquove got a great team around me my coach my family training partners friends

sponsors and medical team2 Experience Irsquove been running for 27 years

3 I guess Irsquom driven and I didnrsquot give up during the hard times

What challenges have you faced In my late teens and early-mid twenties I had a lot of stress fractures I missed

three olympic teams through injury but Irsquove learned a lot from those injuries and I believe those challenges have made me a better athlete in fact I think theyrsquove helped

shape the second half of my running career

Where were you born live grew up etc

I was born in New York my dad had business over there for two years and then we moved back to Australia when I was about 12 months old I grew up in the Sutherland Shire running the trails in the national park that started just at the end of our street It was a great neighbourhood to grow up in plenty of other kids who all loved sport

What are you looking forward to most about running the event Having a crack at a fast time on the fast course and just encouraging the masses in their race therersquos a true running boom in newcastle and itrsquos great

What is your favourite place to run and whats your favourite run sessionI love running in my home town Cronulla and my favourite session is 8x800rsquos with 1 minute rest

2 Minutes with

Eloise Wellings

RUNNER SPOTLIGHT

With all the focus on Digital development better careers Bigger mortgages and more of everything we have forgotten to make time to do the things we always thought we would had time to do Later Whether you are 18 or 80 you should be planning to do these things in the short term What is on your Movement Bucket List I mean that physical challenge active holiday activity race event or dare that you always wanted to do As active as I am now Even I am guilty of wanting to do so many of these things but never set a date because I thought lsquothere will always be time laterrsquo Recently I turned 40 and I realised that I hadnrsquot even started planning them For instance I have always wanted to do an Ironman just to prove to myself that I could and yet I kept putting it off Maybe next year This inspired us to start the Movement Bucket List Not every Movement Bucket List item needs to be HUGE either It doesnrsquot havenrsquot to be

a Triathlon or Climbing Mount Everest It can be anything that you have wanted to do and something that challenges you to take the chance Challenges you to make you feel Challenges you to commit to something Challenges you to remind yourself that yoursquore alive There is an awesome world out there and your body is the tool for you to experience it You may not even know your potential until you test yourself My Bucket list is varied Yes I want to do the Ironman Tri but I also want to run a half marathon which I will do before the tri in preparation I also want to walk the Inca Trail to Machu Picchu for the experience and do the Kakoda trail for the History and experience the effort that our solders endured Others on my list are as simple as taking up Yoga because I know I need to and I have never prioritised the time I also want to break dance Yep itrsquos on the list Do you have a list Even just a mental list

Well I want to help you do it I want to get others who want to do the same Movement Bucket List item doing them too Post your bucket list on your facebook page and Hashtag inspireaworldofmovement and we will select some to organise and if the timing works for you then we will help you experience it To make it easy to start If you ever wanted to run a half marathon then itrsquos probably time to start training for the iSTADIUM Run that is featured in this edition There will be thousands of others ticking it off their list on the same day Great way to start

- John Pirlo Chief Inspirer and Managing Director of Genesis Fitness

Clubs (Pirlo Group)

BUCKETLISTRUN A 12 MARATHON CLIMB A MOUTAIN DO A TRIATHLON WALK KAKODA TRIAL

Next

Challenge

StartsMonday

31 August2015

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

With all the focus on Digital development better careers Bigger mortgages and more of everything we have forgotten to make time to do the things we always thought we would had time to do Later Whether you are 18 or 80 you should be planning to do these things in the short term What is on your Movement Bucket List I mean that physical challenge active holiday activity race event or dare that you always wanted to do As active as I am now Even I am guilty of wanting to do so many of these things but never set a date because I thought lsquothere will always be time laterrsquo Recently I turned 40 and I realised that I hadnrsquot even started planning them For instance I have always wanted to do an Ironman just to prove to myself that I could and yet I kept putting it off Maybe next year This inspired us to start the Movement Bucket List Not every Movement Bucket List item needs to be HUGE either It doesnrsquot havenrsquot to be

a Triathlon or Climbing Mount Everest It can be anything that you have wanted to do and something that challenges you to take the chance Challenges you to make you feel Challenges you to commit to something Challenges you to remind yourself that yoursquore alive There is an awesome world out there and your body is the tool for you to experience it You may not even know your potential until you test yourself My Bucket list is varied Yes I want to do the Ironman Tri but I also want to run a half marathon which I will do before the tri in preparation I also want to walk the Inca Trail to Machu Picchu for the experience and do the Kakoda trail for the History and experience the effort that our solders endured Others on my list are as simple as taking up Yoga because I know I need to and I have never prioritised the time I also want to break dance Yep itrsquos on the list Do you have a list Even just a mental list

Well I want to help you do it I want to get others who want to do the same Movement Bucket List item doing them too Post your bucket list on your facebook page and Hashtag inspireaworldofmovement and we will select some to organise and if the timing works for you then we will help you experience it To make it easy to start If you ever wanted to run a half marathon then itrsquos probably time to start training for the iSTADIUM Run that is featured in this edition There will be thousands of others ticking it off their list on the same day Great way to start

- John Pirlo Chief Inspirer and Managing Director of Genesis Fitness

Clubs (Pirlo Group)

BUCKETLISTRUN A 12 MARATHON CLIMB A MOUTAIN DO A TRIATHLON WALK KAKODA TRIAL

Next

Challenge

StartsMonday

31 August2015

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

Next

Challenge

StartsMonday

31 August2015

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

ANOTHER NEW BEGINNINGWelcome to the 4th Genesis Your New Beginning 12 Week Challenge Our Challenge has now assisted over 7500 members to be inspired to achieve their health and fitness goals and for many actually save their lives

YNB is now a successful program that is supported with a mobile App merchandise and an on-line nutrition portal We received fantastic feedback from our last challenge so we have opted to make minimal changes to the upcoming challenge In saying this we are introducing some exciting features with our August launch including

bull Male and Female Club and National Winnersbull Further enhancements and functions to the on-line nutrition servicebull Small Group Personal Training (SGPT)Team Training as alternative to 11 Personal Training

At this point I would like to congratulate Brian Schultz and his Personal Trainer Pete Sargent from Genesis Rothwell as the winners of the challenge which has just concluded Brian lost an amazing 37kgs over 12 weeks and spending timewith Brian was nothing short of inspiring as he told of how he managed his gym routine with his wife and 2 children one of which requires full time care

This challenge is going to be the biggest and best yet Make sure you get involved in the next challenge which starts in August

Check out some of the success stories from the last YNB 12 Week Challengers from the Hunter and Coffs Harbour regions

Gerard HealyNational Fitness ManagerGenesis Fitness CLubs Brian Schultz

National Winner 2015

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

BeforeI am a 50 year old lady with two grown up children and two Grandchildren I am a member of Genesis at Mayfield Where I have been attending the Run Strong class and love it I also do Pilates at Warners Bay whenever possible I have chosen to register for the Your New Beginning challenge at Cooks Hill as I have chosen PT Mitchell Bird to guide and assist me achieve my goals

My goal is to feel and look healthy This is far more important to me than a number on the scales To me it is about feeling like I can accomplish my goals and having enough energy to get through the day

In the past I have had serious back injuries and as a result have suffered debilitating pain I have worked really hard to improve my back and itrsquos now at the point where I rarely have problems or pain I was told the best thing I could do for it was to exercise and thatrsquos exactly what I did It has been hard work and at times I felt like I was never going to get any better however it has and I appreciate being pain free so much I would now like to work on correcting my posture and further strengthening my back and core to prevent any problems in the future

I am very excited about the Your New Beginning challenge I feel like embarking on this challenge will be a journey of learning discipline and fun I anticipate lots of hard work and fun times sharing this experience with other Genesis it members

AfterWhen I started the YNB challenge I underestimated the impact it would have on my life

The first 2 weeks were the hardest I cut down my coffee and the eating plan reduced my sugar intake to a healthy level which meant I felt really bad But I persevered and things quickly improved I now feel better than I ever have

The biggest changes can not be seen in photos or measured with a tape I was happy with being pain free from my back issues I had not realized just how stiff I had become I asked my PT for postural improvement He did much more than I thought possible He worked on movement flexibility and strength I feel like for the first time in over 10 years I can move freely I also stand and walk much better

The food was absolutely amazing I feel like I have learnt to cook all over again I loved the use of fresh herbs and the addition of nuts and seeds to salads and meals I learnt how much to eat and what not to eat

I have formed great exercise habits The main thing I learnt is to make the most of any time you can to exercise I live 45 minutes from the closest Genesis and work 10 hr days My PT gave me a exercise program that could be done at home with very little equipment I still loved doing at least one fun class per week as well as attend PT

Thank you thank you thank you This was the change I needed and I am so excited to see were to from here

Vicki Weller

YNB SUCCESS

STORIESCOOKS HILL

Vicki WellerGenesis Fitness Cooks HillLost 102Lost 1566 of body weight

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

BeforeIrsquom 45 a chiropractor 2 practices staff stress waiting for child no 4 to arrive and relocation and renovating one of the practices can easily create an imbalance in life It would be nice to have all of the excuses why my weight ballooned up to near 160kg but the problems with my weight really started when I was a lot younger I had always had an issue with weight from when my mum and dad went through a separation when I was 11 years of age This was followed by me not seeing my dad for a period of 6 month while my mum and dad worked out family support payments

My weight gain through my life was then a rocky road sometimes losing a bit of weight followed by putting on more than what I had lost My decision to lose and hopefully permanently lose weight came after a number of incidents in the last year I found out that I had gallstones ( 5 severe attacks with 3 hospital stays) my GP said that I high risk of getting type 2 diabetes and a higher risk of spontaneous heart attack (based on my dad dying suddenly at 53) My lovely wife then asked me at a chiropractic seminar ldquoare you the only fat chiropractor hererdquo (where everyone stopped turned and looked at me embarrassing and life changing) It was time for me to make a big change Can wait to start my YNB

After Wow the last 12 week have gone like a blur I thought before starting the YNB that I was working fairly hard at the gym (while still gaining weight) but realistically I was kidding myself With the help from my PT Sam and other trainers Tania and Tracey they made me break through barriers and limitations tha I previously had and made me accelerate towards my goal of losing upwards of 25kg The YNB app and website helped me assess my diet and gave me a guide of what I should be eating Chocolate lollies and icecream wasnrsquot included surprisingly

I am excited by one thing in particular with my weight loss My kids no longer say ldquoDad your too fat to dohelliprdquo or ldquoI can beat you in a race yoursquore too fat to runrdquo They say instead ldquoyoursquore got big musclesrdquo which I interpret as them being more proud of their dad I would aliken the YNB to finishing my university degree Persistence Hard Work and Dedication is needed to get a great result I am hoping that my wife doesnrsquot comment at future seminars I that there will be man more people who find the YNB and can breakthrough their physical and mental barriersobstacles so they can achieve a higher state of health and wellbeing

YNB SUCCESS

STORIESCESSNOCK

Craig SmithGenesis Fitness Cessnock

Lost 313kgsLost 2002 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

BeforeThe reason Irsquom doing the YNB is to support my daughter Mikhala Mikhala was overweight but recently made the commitment to do something about it and after a lot of hard work has now lost 30kg Irsquove seen the positive effect that this has had on her and as well as support her in her continued fitness goals she has inspired to me to do something about my own health What I want to get out of this YNB is to lose some of the weight around my stomach and improve my general fitness

YNB SUCCESS

STORIESCHARLESTOWN

Mark LaneGenesis Fitness CharlestownLost 3kgsLost 42 of body weight

AfterThe YNB was great With my wife and daughter both doing the YNB I was very motivated to stick to the programme

The level of support was amazing the PTrsquos were very supportive the diet plans and app made sticking on track a lot easier We fully embraced the programme and the results show Irsquove managed to loose over 15cm from my stomach and am feeling fitter and healthier than I have in years

Whatrsquos Your Story - wwwyournewbeginningcomau

Before My new beginning The YNB challenge represents all that is important to me It represents my wife and it represents my son It stands for the choices that need to be made in order for us to be able to enjoy a long fun and fulfilling life together

Being unfortunate enough to have experienced the loss of a parent at a young age due to health issues it is MY responsibility to make sure my own wife and children donrsquot have to go through the same thing

So with this statement I make the comitment not just for the 12 weeks of the YNB challenge but for the rest of my life to make healthy choices and look after my body Not only for my own sake but for that of my family who deserve a fit fun loving Dad

Better HUSBAND Better DAD Better ME YNB

AfterWhat an amazing 12 weeks I couldnrsquot have achieved these results without the dedicated help of some great professionals I entered this challenge with an open mind and a willingness to do whatever it would take to make some important and lifelong changes Irsquom extremely proud of my results and therersquos no doubt that Irsquom a happier person for it all Irsquom more energetic and much more fun around my family and my relationships with my wife and my son are stronger than they have ever been

Irsquom not going to tell you itrsquos been easy because Irsquod be lying No doubt therersquos been timersquos when itrsquos just been ldquotoo hardrdquo but with will power and some great encouragement from the all of the staff at Genesis Maitland and most importantly my PT Chris Hoffman we made it to the finish line Chrisrsquos dedication to helping ordinary people achieve extraordinary results was nothing less then inspiring We made it together Win lose or draw Everyone who has completed this challenge and worked their way towards achieving all or even just some of their goals we are all WINNERS

I would definitely recommend this life changing challenge to anyone and everyone If you are prepared to stand up to the challenge and chase your dreams then nothing can stand in your way The sense of achievement and accomplishment is unrivalled WE MADE IT

Brad Bidner

YNB SUCCESS

STORIESMAITLAND

Brad BidnerGenesis Fitness MaitlandLost 213kgsLost 1945 of body weight

Get 2 Weeks FREE with RUNSTRONG

BeforeIrsquom undertaking the 12 week challenge to gain physical and mental strength gain size and definition of my muscles and push past what my mind thinks my body can achieve My health and self-esteem has reached an all-time low since leaving school No exercise for 2 years a poor diet cigarettes and a terrible sleeping pattern have taken their toll on my mental and physical health and I need that to change today so I can make the most of the rest of my life

Irsquove always been skinny and mostly stagnant video games have been my primary time wasting activity over the past 2 years but Irsquom convinced that my mind and body can be so much more it has a potential that I am afraid to capitalise I want to remove the anxieties of failure and learn to silence the voice in my mind that says ldquogive uprdquo and amplify the voice that says ldquokeep goingrdquo Itrsquos my goal to adapt this mindset towards my education and general outlook on life so that no goal is unattainable with enough hard work and perseverance

Since signing up to the challenge that day I havenrsquot had another cigarette and thatrsquos only the beginning of the changes to come I donrsquot know what hardships Irsquoll face over these weeks and I donrsquot know how Irsquoll change but I want to find out

AfterTwelve weeks ago I set myself the goal of weighing 85 kilograms by the end of the challenge which is proof in my mind that I did not realise my true potential both physically and mentally

In 12 weeks I have become stronger and more comfortable with my body than I ever have before my self-esteem is at a life time high My diet has improved because there was no way I would be sweating it out in the gym and not give my body the nutrients it needed to grow

My sleeping pattern has improved because of how exhausted I am by the end of the day and knowing my body needs rest to repair I havenrsquot smoked since the start of the challenge and would never go back

Those are only the physical goals I have achieved in the 12 weeks Personally my mental growth is more noticeable then my physical growth By pushing myself to get that extra rep in the gym dedicating myself to setup a meal plan and stick to it make sure I go to the gym no matter how tired or what mood I am in (often getting me into a positive mindset) I have gained a mental drive that radiates into my education work and family life which I never expected to be so profound when I started the challenge The twelve week challenge has given me a mental determination and drive that will stay with me for the rest of lifersquos challenges and to think I was convinced to sign up by the words ldquowhat do you have to loserdquo

After 12 weeks of living the mental and physical changes a personal trainer can make on some-onersquos life I enrolled in a fitness course which I am completing in parallel with my previous education I have set myself the goal of helping others realise their potential and if there is one thing that these 12 weeks have taught me itrsquos that any envisioned goal is achievable with a plan of action

YNB SUCCESS STORIESRUTHERFORD

Harry NewmanGenesis Fitness RutherfordGain 149kgs

Before

For my smart goals I would like to explain why I am undertaking this challenge and how it will benefit my life

For the bulk of my life I have had issues with weight control All through my school life and even still sometimes in my working career Irsquove been bullied for being overweight Irsquove fluctuated up and down through different times and at my worst reached 147kg and also suffer with low self-esteem I believe these are the real driving forces behind my first smart goal of losing 20kg

My second smart goal to gain more strength so I can play more with my boys This is because Irsquom noticing that as time goes on Irsquom starting to find out I canrsquot play the games with my eldest boy (Cooper 5yrs) as easily as I used to because Irsquom finding that I seem to knock him back with some games because Irsquom just not capable and itrsquos upsetting to think that my son and myself are missing out

My third smart goal to look betterhealthier comes from some low self-esteem that Irsquove always had with my image I donrsquot know why but Irsquove never really had the drive to do something about it but when you look at it Irsquove got a loving wife of 10 yrs this year and 2

fabulous kids that id do anything for therersquos enough reason there to try to achieve a healthier life so I can live longer for them

AfterWow where do I beginFirstly I already feel like a winner like I have won the life jackpot This has been the most amazing and eye opening experience not only have I managed to achieve my smart goals I have exceeded them

I am now able to play harder than ever before with both my kids I have discovered so many classes I really enjoy and I now have a new passion for fitness which I never thought possible I have completed a 10km fun run while pushing my youngest in a pram and at the same time my wife and eldest son completed a 5km fun run None of which would have happened without the motivation and inspiration the YNB challenge has had on my whole family

Genesis Warners Bay has been wonderful The relationshiprsquos I have built throughout the challenge have been fantastic proving this to be more than just a challenge Watching everyone help each other with motivation and support to push even harder than possibly

YNB SUCCESS

STORIESWARNERS

BAYAnthony Gardem

Genesis Fitness Warners BayLost 291kgs

Lost 2245 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

Before

For my smart goals I would like to explain why I am undertaking this challenge and how it will benefit my life

For the bulk of my life I have had issues with weight control All through my school life and even still sometimes in my working career Irsquove been bullied for being overweight Irsquove fluctuated up and down through different times and at my worst reached 147kg and also suffer with low self-esteem I believe these are the real driving forces behind my first smart goal of losing 20kg

My second smart goal to gain more strength so I can play more with my boys This is because Irsquom noticing that as time goes on Irsquom starting to find out I canrsquot play the games with my eldest boy (Cooper 5yrs) as easily as I used to because Irsquom finding that I seem to knock him back with some games because Irsquom just not capable and itrsquos upsetting to think that my son and myself are missing out

My third smart goal to look betterhealthier comes from some low self-esteem that Irsquove always had with my image I donrsquot know why but Irsquove never really had the drive to do something about it but when you look at it Irsquove got a loving wife of 10 yrs this year and 2

fabulous kids that id do anything for therersquos enough reason there to try to achieve a healthier life so I can live longer for them

AfterWow where do I beginFirstly I already feel like a winner like I have won the life jackpot This has been the most amazing and eye opening experience not only have I managed to achieve my smart goals I have exceeded them

I am now able to play harder than ever before with both my kids I have discovered so many classes I really enjoy and I now have a new passion for fitness which I never thought possible I have completed a 10km fun run while pushing my youngest in a pram and at the same time my wife and eldest son completed a 5km fun run None of which would have happened without the motivation and inspiration the YNB challenge has had on my whole family

Genesis Warners Bay has been wonderful The relationshiprsquos I have built throughout the challenge have been fantastic proving this to be more than just a challenge Watching everyone help each other with motivation and support to push even harder than possibly

YNB SUCCESS

STORIESWARNERS

BAYAnthony Gardem

Genesis Fitness Warners BayLost 291kgs

Lost 2245 of body weight

Create your own YNB Story - wwwyournewbeginningcomau

imagined I never thought I would become part of such and amazing team of people which makes it more of an intimate community of friends instead of contestants or clients an extended family if you will

Along the way I have encountered some challenges which I feel I passed with flying colours Irsquom not going to say they were easy but I look back now and think if I can get through Easter with no chocolate and go away on a cruise for 4 nights with my wife celebrating our 10 year wedding anniversary which included an all you can eat buffet morning lunch and dinner a huge array of cocktails and still come out losing weight and not succumbing to temptation I now know this new lifestyle change I have made is here to stay and I will not be going back to my old ways

The way I feel about my achievements so far are indescribable I have lost more weight than I ever expected and have transformed my

appearance over a short but intense 12 weeks My self-esteem has been boosted to levels Irsquove never felt before in my 35 years on this planet thanks to the support from the Genesis teams everyone at the gym my legendary personal trainer and absolute genius of all things fitness Simone Brennick and of course my very patient supporting and understanding family

At the end of the YNB 12 week challenge I successfully lost 29 kilos making my weight now 1005 kilos This is a number I havenrsquot seen since I was 15 years old and never thought Irsquod see again I thought this was me and this is my life but I now know that my life is what I make of it and there are no obstacles I canrsquot overcome if I try Who ever thought walking into any shop to buy clothes could feel so good Family fitness healthy eating and fun are now my main focus in life thanks to this challenge There is no looking back now only to the future a slimmer fitter and motivated me

wwwgenesisfitnesscomau

YNB SUCCESS STORIESWARNERS BAY

[Conrsquot]

YNB SUCCESS

STORIESMAYFIELD

BeforeWhy am I doing the YNB 12 Week challenge So I can get my pre-baby body back even better than it was before

I gave birth to a beautiful little boy in November of last year and within the 9 months of being pregnant I managed to put on a staggering 30kgs Crazy I knowhellip

I have never been completely satisfied with the way my body looks but now looking back at my pre-baby body I have no idea why not Compared to what i look like now my pre-baby body was pretty damn good I just wish I knew that at the time

During my pregnancy I became completely lazy and did not exercise at all at the time i didnrsquot realise but looking back now i can see that really affected me and my normal attitude towards looking after myself and being fit and healthy I used being pregnant as an excuse to eat whatever i wanted whenever i wanted boy was I stupid

Now that my little man is here irsquom no longer pregnant and have no excuse as to why i look the way I do except that I let myself get this way so I have to be the one to fix it

This challenge is something that is going to motivate me so much as I am an extremely competitive person by nature and I have set this competition up against myself and can not give in I donrsquot want my little boy growing up with a lazy unhealthy overweight mum who eats poorly and doesnrsquot want to go to the beach with him because i donrsquot want to be seen in swimmershellip

AfterWOW I am feeling pretty ecstatic right nowThe past 12 weeks have seriously changed me not only do I feel amazing I feel happier I sleep better I have a new found confidence in my body and most importantly irsquom proud of myself and what I have achieved I even bought a new Bikini

To me this was not a ldquodietrdquo it has become my lifestyle I no longer eat whatever I see I now know whatrsquos better for me and my body and make the right choice without even having to think about it which is incredible as Irsquove never had will power like that before

I said in the pre-challenge essay that I no longer had an excuse for myself to look like I did and I didnrsquot once let myself forget that

Irsquove exceeded my pre-challenge expectations and I couldnrsquot have done it without the support of my beautiful Mum and Sister who trained by my side throughout the entire challenge and have both achieved amazing results themselves and also my fantastic PT Justin and my wonderful gym Family at Genesis Mayfield who are seriously like family now They all helped me to remain positive and focused even when I was having a bad day

I now have new goals which Irsquom already putting into play and canrsquot wait to achieve more amazing results

This challenge could not have come at a better time for me without it I would have had still been using my pregnancy as an excuse and Irsquod hate to think about what I would be looking like had I not signed up

This coming week irsquom going on a family holiday to Hamilton Island and irsquom so excited that I will not only feel comfortable taking my baby boy to the beach but I will do in a bikini and I will enjoy it just that little bit more knowing that all the blood sweat and squats has paid off

Thank you Genesis

Jacqui SingletonGenesis Fitness MayfieldLost 121kgsLost 163 of body weight

BeforeMy name is Al Moore I am a 36 year old single female I am doing the Genesis YNB 12 week challenge for myself

I want to look in the mirror and be happy with what I see I want to feel confident fit and healthy At the moment I am disappointed and sad about what I see My self-esteem is at an all-time low and I am suffering from depression Irsquom hoping this challenge will set me on the right path to a healthy lifestyle Where I find the right balance between food exercise work and life in general

I want to be happy I want to be medication free well at least on the path to become medication free I want to be the best me I can My whole life I have struggled with my weight and I am sick of it Enough is enough Irsquom ready to give this challenge all Irsquove got This is the kick start I need and I know the real challenge starts once the 12 weeks are over because maintaining what you have lost is the hard part

AfterI still remember the first morning of the challenge I was driving to the gym and started crying

The tears were from happiness and a little bit of fear I knew that I was taking the first steps to freedom to a healthier me

I cannot change the last 12 weeks nor would I want to I have given my all listened to my body not giving into silly excuses made new friends and proven to myself that I can do it I am worth being happy

As each week went by I noticed small improve-ments as each month went by I noticed my clothes fitted differently

I am not long embarrassed to shop at my local shops Before I would avoid it because I might run into someone I know But now I walk around with my head held high

I feel confident happy healthy fitter and just completely different to the person I was 12 weeks ago I would encourage everyone to take part of a Genesis Challenge you have so much to gain in such a short time The lsquoyoursquo you dream of can become a reality

YNB SUCCESS

STORIESCOFFS

HARBOURAl Moore

Genesis Fitness Coffs HarbourLost 192kgs

LOST 1945 of body weight

Whatrsquos Your Story - wwwyournewbeginningcomau

YNB SUCCESS

STORIESMAYFIELD

BeforeWhy am I doing the YNB 12 Week challenge So I can get my pre-baby body back even better than it was before

I gave birth to a beautiful little boy in November of last year and within the 9 months of being pregnant I managed to put on a staggering 30kgs Crazy I knowhellip

I have never been completely satisfied with the way my body looks but now looking back at my pre-baby body I have no idea why not Compared to what i look like now my pre-baby body was pretty damn good I just wish I knew that at the time

During my pregnancy I became completely lazy and did not exercise at all at the time i didnrsquot realise but looking back now i can see that really affected me and my normal attitude towards looking after myself and being fit and healthy I used being pregnant as an excuse to eat whatever i wanted whenever i wanted boy was I stupid

Now that my little man is here irsquom no longer pregnant and have no excuse as to why i look the way I do except that I let myself get this way so I have to be the one to fix it

This challenge is something that is going to motivate me so much as I am an extremely competitive person by nature and I have set this competition up against myself and can not give in I donrsquot want my little boy growing up with a lazy unhealthy overweight mum who eats poorly and doesnrsquot want to go to the beach with him because i donrsquot want to be seen in swimmershellip

AfterWOW I am feeling pretty ecstatic right nowThe past 12 weeks have seriously changed me not only do I feel amazing I feel happier I sleep better I have a new found confidence in my body and most importantly irsquom proud of myself and what I have achieved I even bought a new Bikini

To me this was not a ldquodietrdquo it has become my lifestyle I no longer eat whatever I see I now know whatrsquos better for me and my body and make the right choice without even having to think about it which is incredible as Irsquove never had will power like that before

I said in the pre-challenge essay that I no longer had an excuse for myself to look like I did and I didnrsquot once let myself forget that

Irsquove exceeded my pre-challenge expectations and I couldnrsquot have done it without the support of my beautiful Mum and Sister who trained by my side throughout the entire challenge and have both achieved amazing results themselves and also my fantastic PT Justin and my wonderful gym Family at Genesis Mayfield who are seriously like family now They all helped me to remain positive and focused even when I was having a bad day

I now have new goals which Irsquom already putting into play and canrsquot wait to achieve more amazing results

This challenge could not have come at a better time for me without it I would have had still been using my pregnancy as an excuse and Irsquod hate to think about what I would be looking like had I not signed up

This coming week irsquom going on a family holiday to Hamilton Island and irsquom so excited that I will not only feel comfortable taking my baby boy to the beach but I will do in a bikini and I will enjoy it just that little bit more knowing that all the blood sweat and squats has paid off

Thank you Genesis

Jacqui SingletonGenesis Fitness MayfieldLost 121kgsLost 163 of body weight

BeforeMy name is Al Moore I am a 36 year old single female I am doing the Genesis YNB 12 week challenge for myself

I want to look in the mirror and be happy with what I see I want to feel confident fit and healthy At the moment I am disappointed and sad about what I see My self-esteem is at an all-time low and I am suffering from depression Irsquom hoping this challenge will set me on the right path to a healthy lifestyle Where I find the right balance between food exercise work and life in general

I want to be happy I want to be medication free well at least on the path to become medication free I want to be the best me I can My whole life I have struggled with my weight and I am sick of it Enough is enough Irsquom ready to give this challenge all Irsquove got This is the kick start I need and I know the real challenge starts once the 12 weeks are over because maintaining what you have lost is the hard part

AfterI still remember the first morning of the challenge I was driving to the gym and started crying

The tears were from happiness and a little bit of fear I knew that I was taking the first steps to freedom to a healthier me

I cannot change the last 12 weeks nor would I want to I have given my all listened to my body not giving into silly excuses made new friends and proven to myself that I can do it I am worth being happy

As each week went by I noticed small improve-ments as each month went by I noticed my clothes fitted differently

I am not long embarrassed to shop at my local shops Before I would avoid it because I might run into someone I know But now I walk around with my head held high

I feel confident happy healthy fitter and just completely different to the person I was 12 weeks ago I would encourage everyone to take part of a Genesis Challenge you have so much to gain in such a short time The lsquoyoursquo you dream of can become a reality

YNB SUCCESS

STORIESCOFFS

HARBOURAl Moore

Genesis Fitness Coffs HarbourLost 192kgs

LOST 1945 of body weight

Whatrsquos Your Story - wwwyournewbeginningcomau

BeforeMy name is Al Moore I am a 36 year old single female I am doing the Genesis YNB 12 week challenge for myself

I want to look in the mirror and be happy with what I see I want to feel confident fit and healthy At the moment I am disappointed and sad about what I see My self-esteem is at an all-time low and I am suffering from depression Irsquom hoping this challenge will set me on the right path to a healthy lifestyle Where I find the right balance between food exercise work and life in general

I want to be happy I want to be medication free well at least on the path to become medication free I want to be the best me I can My whole life I have struggled with my weight and I am sick of it Enough is enough Irsquom ready to give this challenge all Irsquove got This is the kick start I need and I know the real challenge starts once the 12 weeks are over because maintaining what you have lost is the hard part

AfterI still remember the first morning of the challenge I was driving to the gym and started crying

The tears were from happiness and a little bit of fear I knew that I was taking the first steps to freedom to a healthier me

I cannot change the last 12 weeks nor would I want to I have given my all listened to my body not giving into silly excuses made new friends and proven to myself that I can do it I am worth being happy

As each week went by I noticed small improve-ments as each month went by I noticed my clothes fitted differently

I am not long embarrassed to shop at my local shops Before I would avoid it because I might run into someone I know But now I walk around with my head held high

I feel confident happy healthy fitter and just completely different to the person I was 12 weeks ago I would encourage everyone to take part of a Genesis Challenge you have so much to gain in such a short time The lsquoyoursquo you dream of can become a reality

YNB SUCCESS

STORIESCOFFS

HARBOURAl Moore

Genesis Fitness Coffs HarbourLost 192kgs

LOST 1945 of body weight

Whatrsquos Your Story - wwwyournewbeginningcomau

Royce LeggoGenesis Fitness Toormina

Lost 161kgsLost 1429 of body weight

YNB SUCCESS

STORIESTOORMINA

BeforeMy name is Royce Leggo I am 29 years old and 115kgs My weight had always been pretty stable and I was a fit and active person I used to smoke marijuana every day I gave it up for my kids but when I did the weight piled on

I didnrsquot notice it at first but one day I looked in the mirror and I was horrified I attempted a 12 week challenge in 2013 but I only lasted 4 frac12 weeks This time though I have determination I want to do this for me to be a healthier more active person I want to do this for my partner so when we get married I look at my best

When I complete this challenge I am going to apply for a job in the army It has been a lifelong dream for me to serve my country I also want to do this for my daughter Mystique as of right now she is 8years old and weighs about 55kgs and if I can learn better ways of eating good clean food I can teach her to do the same Because itrsquos gunna kill me when she starts to get picked on about her weight and I havenrsquot tried to help her with it

AfterMy name is Royce Leggo I am 29 years old healthy and happy

12 weeks ago I began this journey I was unmotivated eating bad foods and hated the way I looked

I have learned healthy eating habits good exercise routines and have met some wonderful people I have loved and hated this journey There have been some tough days but I am glad I pulled through it My fitness levels have improves I have done things I didnrsquot think I could do and now this is me

One of my best moments in this was teaching my kids healthy eating habits and spending time exercising with them Whether it be bike riding swimming jogging around the oval or kicking the ball

One of my biggest highlights of this is being able to take off my shirt without being self-conscious I havenrsquot felt that way since I was 18

I would also like to thank my wonderful fianceacute for being my supportive side-kickMy journey has just begun and I am looking forward to enjoying the healthy new me

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