In the depths of winter some people escape to a tropical climate for a few weeks of holiday in the sun only to come back to a cold climate and the reality of work…….

On the weekend we took a trip up to The Blue Mountains and celebrated the season of winter with a Christmas in July Party. Katoomba is very cold this time of year and coming back to Sydney it seems just that little bit warmer. It is nice to know that we are past the middle of the year, with the days getting longer and spring only 5 weeks away with the promise of wonderful sunlit days on the beach

The atmosphere at the Yule Fest Dinner on Saturday night was wonderful with carol singers, decorations, hearty Christmas foods, and a visit from Santa. Most of the group partied on till late in the evening having a wonderful time!

Christmas in July 2014 is a post from: Group Fitness Training Sydney Personal Training

Why just work on your fitness to keep in shape when you can also work on your confidence and explore your potential?

We recently went indoor sky diving, yes that’s right indoor. There is a vertical wind tunnel out at Penrith that allows you to sky dive in a safe manner and learn basic or advanced techniques. I highly recommend it as a great activity to do. Some people were somewhat nervous but were well looked after and camp out with massive grins on there faces

Check out some other events on this year events list

Indoor Sky Dive in a Vertical Wind Tunnel is a post from: Group Fitness Training Sydney Personal Training

We went up for an abseil, camp and quad bike trip. Glenworth Valley has lots of fun active events and activities with a wonderful bush valley landscape. On the abseil we had two ropes set up. One was a sheer cliff that was easy to start with and good fun to push your limits on. The other was more uneven and then had a big free hang where the wall curves away, leaving you hanging mid air. Both were really good fun.

It is always great seeing the different reactions on peoples faces as they gear up, step up to the edge and head on over. There were some people there just for fun, others to challenge themselves and a few who were doing it for the first time and didn’t know what to expect.

After abseiling it was fun to run back through the property and relive a few memories from Tough Mudder back in September. Standing up on the cliffs looking back into the valley you could see where the start line was and see parts of the course. Here and there you could see where a mud pit had been that was still regenerating.

Camping was easy as there is a permanent facilities block with showers and toilets. A big bonus to making it all fun is that my awesome uncle Phill came along with his caravan and he set up gazebos, brought a bbq, tables, chairs etc (even the kitchen sink). Of an evening we sat around the fire to talk and I made some damper which was wonderful.

On Sunday morning the group took off to do some quad biking! They look after you really well with all the gear, a couple of training exercises to make sure you can ride the bike and then a trail ride through the property out to the quad bike track that has a couple of pit areas, a number of sharp corners, bumps, s-bends and a fast straight. Some photos from previous trip

All in all everyone had a great time.

Glenworth Valley Camping 2012 is a post from: Group Fitness Training Sydney Personal Training

Social athleticism has been redefined by the emergence of a new class of adventure racing. Until recently the challenges and hardship of “obstacle course adventure racing” had been limited to military training only, but with the emergence of Mud Run, Tough Bloke, Warrior Dash, and later Valley Stampede there was a social acceptance in the civilian arena. With growing popularity of such events the road was paved for Tough Mudder.

Tough Mudder has positioned it’s self as a world wide event, a new standard in athletic achievement and has also brought and heightened respect and gratitude for service personal around the world for the efforts that have and continue to go through in order to ensure our freedom!

To be able to turn up at the office on Monday morning rocking a Tough Mudder shirt or headband claiming the achievement of not only running a half marathon distance but doing it with water logged shoes, with the extra weight of being covered in mud, having successfully traversed every obstacle that stood in your way, battling the midday heat and treacherous terrain to finish a race that literally brings you to your knees with electric shock to crawl across the finish line is amazing.

The feelings that you get from having finished an event at the culmination of all your hard work and training with the added benefits of knowing that you can do anything that you set your mind to do is amazing. Talk about empowering people. Finishing a marathon and knowing that you can get to anywhere you need is amazing but knowing that nothing can stop you along the way is even better.

There is a big shift in fitness training around the world for functional integrated training, if you have ever stopped to think “what for” set a goal to become a Tough Mudder and see where it takes you and what possibilities it opens up in your life to know ….. I can

The Vivos Active Team got into some great fitness training prior to the event. The hard hark that everyone put into training was evident on race day when everyone finished the race injury free!

The A team put in a great time at just over 3 hours, a time that will undoubtedly be a challenge to beat in 2013

Tough Mudder Sydney 2012 is a post from: Group Fitness Training Sydney Personal Training

Indoor Rock Climb 2012 is a post from: Group Fitness Training Sydney Personal Training

We went trekking from Queenscliff lagoon over the hills and headed north up the coast, checking out all the beaches on the way up. There were some great waves rolling in and plenty of people out enjoying the autumn sun. The cafe’s were all a buzz, there were cyclists, joggers, dog walkers and kids on scooters, it was wonderful to see so many people out enjoying the fresh air.

If you have never walked the coastal track hugging around the headlands and along some beaches and sand dunes then it is time to get moving!

Coastal Walk Queenscliff to North Narrabeen is a post from: Group Fitness Training Sydney Personal Training

What’s an Ozbobble you ask? Well it is a big 2-3m sphere that is totally awesome fun

You hop inside the ball then they fill the sphere with air and seal it up and your good to go. The spheres are clear plastic and of course float.

It is a challenge just to stand up and even more so to run, but you can do cartwheels, somersaults, crawl or just flop about.

It really is quite a challenge. A big thank you to the guys from Ozbobble who came and helped us with running the event up at Narrabeen Lake.

If you missed out on the fun and want to try the ozbobbles they will be back at the Manly Wharf in school holidays.

We also grabbed a bunch of stand up paddle boards and kayaks from Pro Kayaks so that there was a variety of fun things to do and everyone was able to be going at once.

We had a couple of stand up paddle board relay races and Rob absolutely powered along.

Thank you to everyone who came along – Check out the events page for more fun to come this year.

Ozbobbles, Stand up Paddle Board, and Kayaking is a post from: Group Fitness Training Sydney Personal Training

We had fantastic weather for the day and everyone was in good spirits as we started with a mini sprint for the kayaks.

The first leg was a kayak to Reef Beach and back 2.4km

Then a bike leg either to Dee Why and North Head or just up North Head

Third leg was running and consisted of a run up North Head or along the Fairlight track.

The final leg was two laps of the swim area, or a cool down dip in the water.

There was a great turn out and everyone had some fun. There were some veterans on the course setting new personal bests and there were first timers as well.

Please find a few photos below of the day.

Quadathlon 2012 is a post from: Group Fitness Training Sydney Personal Training

Kayaking, quad biking and abseiling were the major activities for the weekend.

After group training on Saturday we headed north to Glenworth Valley, which only takes about an hour twenty from Manly, unless you kayak there like Will and Carmel, and set up camp. There were laughs all round as I forgot my tent poles (I did have two other tents there with poles) which I am sure will come up in conversation plenty in the future, however I was saved by uncle who had a couple of gazebos up and we just strung the tent up underneath it no problem. There was some speculation about Arthur’s tent set up and pole position but at least it had poles. Wendie went a step up with an annex big enough that it looked like it had a mini dance floor in front of the tent. However we were all blown away by my uncle Phill’s set up that included caravan, two gazebos, tables, chairs, massive bbq, stove top, lights….. etc and the list goes on.

Quad biking was up first and was a great way to get into the weekend. We had a short introductory course from the staff that included some figure 8 and cone dodging driving and then it was off to tour the farm, zipping along dirt tracks and taking in the scenery. The tour finished at a motor cross style track with bends, dips and ruts, etc. The track was a lot of fun and got us all racing with some moving quicker than others there was use of a couple of pit lanes so that we didn’t have to overtake on the track.

After a great time quad biking we had a massive dinner cooked by Master Chef Mick with assistance from Phill, Emma, Lou and Wendie.

Did I mention that the weather was near perfect for the weekend with nothing but dew in the morning, a light breeze and mostly great sunny day. The night wasn’t cold but we still sat around the fire place and traded stories and listened to the local faunas night sounds, that became more distinct as night settled in and people rolled into bed.

The abseil was really easy to get into with the first descent being a gentle decline that you could actually do without a rope. The second was a sheer drop and the third had an overhang so you got to jump out into nothing and free fall to the ground…… There were a few nervous looks at the start but everyone progressed through the walls and gave it a go. The guides were very professional, had great permanent anchor points and very good safety set up.

Sunday lunch was going to be a late one at home but there was so much salad left over from Saturday night that everyone was able to have a good lunch before packing up and making our way back to Sydney

From all reports the trip was a fantastic success and everyone had a great time. Please find some photos from the trip below.

By Michael Berry – Vivos Active

Glenworth Valley Trip 2011 is a post from: Group Fitness Training Sydney Personal Training

We had our biggest year yet with 17 people attending the celebrations on Saturday night late in July this year. Each year seems to get bigger as everyone has so much fun they come back again each year and bring friends along as well.

Being off my no chocolate challenge I  found my way into Josophan’s cafe for a fantastic hot chocolate.

Christmas in July 2011 is a post from: Group Fitness Training Sydney Personal Training

Check out the photos

Mick

Indoor Rock Climb 2011 is a post from: Group Fitness Training Sydney Personal Training

The run is primarily a 5 or 10km jog / run and has a staggered start with groups of different abilities the kicker that makes it really challenging and fun is that you go through lots and lots of mud. You wade down rivers, stomp through paddocks, tear along forest trails and push through reeds on the plains. In fact more than half of the event it seems you are being challenged in some way. There are two sections were you are swimming (more river water than mud) and then there is a full on mud pit crawl in thick sticky mud right at the end.

If you want to run a challenging run this is a great event. If you want to have fun there is a fashion parade at the start and this is a great one to do with some friends as it helps to have someone to lean on while slipping and sliding your way down the muddy creeks. If you just want to have a laugh and get out the city then take some friends up.

If you want to get a great time you will need to do some specific training. All the regular distance work, specific 10 or 5km runs, the interval training, speed play etc but you will need to get into some water or mud and get used to lifting your legs with resistance and running when your wet.

Clothing can make a big difference on this run! Wear old shoes you might want to toss them at the end. You will want to be as light as possible as you are guaranteed of getting wet and if you have long sleeve pants or shirts and they soak up water you will be really heavy and find it harder to run. Light weight synthetics are the go here.

Try to get there early especially if it is wet as the parking lot is grass and with all the vehicle traffic it gets really muddy. It is also great if you can leave early so you don’t get caught in the congestion.

At the end of the event there are no showers but you can wash all the mud off and cool down in the creek, definitely bring a spare set of clothes.

By Michael Berry – Vivos Active

Mud Run is a post from: Group Fitness Training Sydney Personal Training

More pictures are available on the Manly Inflatable Boat Race facebook site

Manly Inflatable Boat Race 2010 is a post from: Group Fitness Training Sydney Personal Training

We started off with a little warm up and then some simple paddle tips on the beach before pushing off to find our balance. People soon took to the kayaking and we had a couple of short races while everyone was feeling fresh. We then took off hugging the coast as we rounded Penguin Naval Base and headed towards the point.

There was a mix of people, some from the Vivos Active Outdoor Group Training fitness group, some were friends and there was even some people there from a soccer team. The girls that were there for their first event and they had a great time. Thanks to Alex’s water proof camera please find a few photos below.

By Michael Berry – What are you up to this weekend? Come try a fun active event!

Kayaking at Balmoral Oct 2010 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Biathlon Sep 10 is a post from: Group Fitness Training Sydney Personal Training

We also went through vertical rope climbing technique which requires a fair amount of upper body strength and technique. Practicing at the climbing center they have all the equipment and such a great variety right on our door step.

By Michael Berry – Vivos Active

Indoor Rock climbing 2010 is a post from: Group Fitness Training Sydney Personal Training

After giving the tennis ball a bit of a bash around we switched to some touch foot ball which is always interesting when some people know the rules and others don’t. We had a number of dry runs to get a feel for it and then it was on. As per usual there was some quick stepping a little bit of sliding in the sand, some loose calls of sir as they were grabbing at air…..

Everyone got a great workout and had a lot of fun playing but by the end were somewhat worn out, so the last game was a simple game of boule (metal balls, closest to the jack wins). Due to the numbers we were playing it as a partners game and was interesting to see the different dynamics emerge from the couples.

Then it was off to Fresh for lunch. We all ordered and then had a picnic on the grass across the road under the pine trees.

By Michael Berry – Vivos Active

Beach Games 2010 is a post from: Group Fitness Training Sydney Personal Training

Long track                      short track
Kayak    2.4km                    2.4km
Cycle     21.5km                 7.8km
Run        7.8km                    3km
Swim     400m                     optional

By Michael Berry – Vivos Active

Quadathlon 2010 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Stand Up Paddle Boarding Jan 10 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Kayaking Manly Harbour Dec 09 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Christmas Party 2009 is a post from: Group Fitness Training Sydney Personal Training

Congratulations to all who participated, a special thank you to Te Rina who minded all out gear while we were out and about, thank you to Nell for preparing the morning tea and Kohia overseeing everything.

Long track                      short track
Kayak    2.4km                    2.4km
Cycle     21.5km                 7.8km
Run        7.8km                    3km
Swim     400m                     optional

By Michael Berry - Vivos Active

Quadathlon Oct 09 is a post from: Group Fitness Training Sydney Personal Training

The first game was some moving netball, made more challenging in the sand but still fast paced and a laugh a minute. Linda’s team won the first round after holding the lead right from the outset.
The second game was an invisible maze. Simply put it was four columns with 9 rows making 36 squares to cross, where each step would yield a yes or no with no indication as to where to step next. When you get it right then you take another step, if you get it wrong then it was up to the other team to have a go. Each time you step onto the maze you need to remember each step and where not to step. The winner was the team with everyone across successfully first. Louise’s team was the winner.
The third game was a good old fashioned tug of war. The winner was the best of three rounds. Having three rounds lead to a number of different techniques including at one point one of the teams just sitting down which hampered but didn’t stop the other team from dragging them a short distance.
Overall everyone had a good time, but to top it off we all finished up early and headed to Ashes Table for an afternoon tea, drinks and lots of chatter.

By Michael Berry – Vivos Active

Beach Games Sep 09 is a post from: Group Fitness Training Sydney Personal Training

We had a great time last night with some evening rock climbing at the Northern Beaches indoor rock climb centre. Some started off looking a little nervous while we were getting the harnesses on, but within two to three climbs everyone was having a great time. This a great fun activity that you can do with any weather conditions. It is fun and social. It can be very challenging especially if you don’t climb often. If you consistently do some weights or toning training along with improving your flexibility then you will find the climbing easier.

By Michael Berry – Vivos Active

Indoor Rock Climbing Aug 09 is a post from: Group Fitness Training Sydney Personal Training

After
There is nothing like a really good high pressure hot shower when your all muddy!

By Michael Berry – Vivos Active

Tough Bloke / Chic Challenge 2009 is a post from: Group Fitness Training Sydney Personal Training

Definitely doing this again next year perhaps we will even get some snow!
More photos on The Mountain Heritage website

By Michael Berry – Vivos Active

Christmas in July 09 is a post from: Group Fitness Training Sydney Personal Training

The Winners Peter and Rebecca Mitchell scored two gift certificates for learn to surf.
Challenges

1.   Sand maze – one partner blindfolded the other directing
2.   Memory game – find pairs of exercises under cones, do the exercise if you get it wrong
3.   Sketching – Tell your partner how to draw something and they have to guess what it is
4.   Beach Sculpture – castle, cars, animals, anything

By Michael Berry – Vivos Active

Scavenger Hunt April 09 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Quadathlon March 09 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry – Vivos Active

Manly Inflatable Boat Race March 09 is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry from Vivos Active

City Chase is a post from: Group Fitness Training Sydney Personal Training

By Michael Berry Vivos Active

Learn to Surf Feb 09 is a post from: Group Fitness Training Sydney Personal Training

Back to the beginning, wow first event for the year, with many people either still on holiday or recovering from Christmas, we had a small hard core group of paddlers, which meant that we could have a raft all to ourselves.

It was a bit of hike to get out to the Penrith Whitewater Stadium but was well worth the trip. I think the words to describe the start were impatient to get going as we got all strapped up in helmets and lifejackets and sat restlessly through the safety demos. The guide took us through some paddling drills and directions before we took off which must have worked well because I think we overtook every other boat at least once despite being the last to go down.

Going through the rapids, turns and the occasional bump into the rocks was very exciting, made more so by the bouncing up and down and continuous splashes of water, not to mentions Shaun’s best efforts to scout ahead and re-entry to the boat. Katie would like to remind everyone to watch out for the T grips and is keen to go again.

Part way through we were surfing a stopper wave and a number of people fully embraced the experience as the guide tried to keep the boat on the verge of tipping over.

All in all this is a fantastic event and I will certainly have to organize another one.
Michael Berry Vivos Active

White Water Rafting Jan 09 is a post from: Group Fitness Training Sydney Personal Training

Tough Bloke / Chic Challenge Dec 08 is a post from: Group Fitness Training Sydney Personal Training

At the end of the year in training with some unbelievable achievements and great events we celebrated the coming holidays with a Christmas party at the Queenscliff Surf Club. Georgina from Simply Sumptuous Food catered the event for us and put on a fantastic array of food that was much talked about. I would like to thank Tim and Christine for assisting with the drinks for the evening and Katie for helping to get everything ready. A few pictures from the night below.

is a post from: Group Fitness Training Sydney Personal Training

The event consisted of four challenges and four checkpoints. Each challenge was worth points that helped decide placing. There were different checkpoints for the teams. They had to get two checkpoints to the north and two to the south. The earlier you got back from the checkpoints the more time you had for the last challenge.
Well we didn’t waste any time, as soon as the teams were sorted out it was shoes off and into the first challenge, a race against time to overflow a large shipping tub by ferrying water from the ocean, the catch was that the bucket had holes in it!
The second challenge, one person was kneeling down with a bucket on their head while there partner stands a couple of meters away and tried to throw water balloons so that they land in the bucket.
The third challenge was an invisible maze that each pair had to use teamwork to cross by trial and error.
The last challenge was a sandcastle building competition. The quicker you completed the checkpoints the more time you had for this challenge. When the last team got back they had ten minutes to build.

by Michael Berry from Vivos Active

Scavenger Hunt Oct 08 is a post from: Group Fitness Training Sydney Personal Training

Well…who would have thought that I would say I had fun getting out of bed for an 8am start on a rainy Sunday???? But I have to admit I did.
The guys at the club were friendly, energetic (which is hard on a Sunday morning) and helpful in trying to get us all in time and moving forward.
Its great way to get a workout whilst enjoying the fresh air and occasional strategically aimed splash from the back of the boat (yes I’m referring to Braids!!!!)
It was also a good introduction session for me as I’m doing a charity dragon boat race in October with a work team so now I know what my muscles are in for.
Vic

Thanks for organising the event. I have been trying to do something like that for a while.  I only thought of Kayaking – but much prefer the idea or being part of a team.
Loved the day – and the people were very friendly.  I would like to join and have sent them an email.
And thank you for the DELICIOUS healthy breakfast
Rhoda

Thanks for that – we had a great time, it’s good to try something new – Rich maybe hooked – he is going to follow them up.
Anne

By Michael Berry – Vivos Active, Outdoor Fitness Training

Dragon Boating Sep 08 is a post from: Group Fitness Training Sydney Personal Training

Coastal Walk Aug 08 is a post from: Group Fitness Training Sydney Personal Training

Michael, Nell and Kohia just took a week trip to Fiji and stayed most of the week on Castaway Island. I felt compelled to share some of the experience out of gratitude to the staff and people on the island that made our trip such a fantastic experience.

Castaway Island is a small beautiful tropical island, surrounded by flat clear water where you can see the corral and fish the moment you arrive. But even with the lovely weather, majestic sunsets, great food and relaxing activities nothing compares to the people there and the experience that they create for and with you.

Castaway Island is a four start resort but it isn’t about ticking the boxes for a star rating, after all that is only a guide, it’s about the holiday experience and the Fijian staff and locals at Castaway Island just make that experience sheer bliss. Even before you set foot on the island there is a welcoming group on the beach singing and celebrating your arrival. We didn’t even feel like we checked in, we went straight up to the main lounge for a welcoming drink and sat chatting with some of the staff and other guests who just arrived, we were than taken down to our bure, our new home for the week, to discover that our luggage was seamlessly picked up from the South Seas Cruises transport catamaran and delivered to our room that was only 20m from the beach. All the resort staff are so welcoming and cheerful you can’t help but be happy and it spreads through all the guests. We met and talked to people from all around the world, some from the next suburb over from where we live in Sydney.

The staff organised group activities such as touch football and volley ball for the adults and children had fun day trips or discover sea life etc. During the middle of the week they put on a cultural show that started with a display but the guest children and then by the resort performers with both music and dancing, while we tried local food and drinks.

During the day there was free kayaking, stand up paddle boarding, sailing, snorkelling, tennis and more. You could also go diving, go in the speed boat, on the tubes, parasailing, skiing or knee boarding. Or you could just lay on the beach or kick back in a hammock and take in the scenery.

I had a massage while I was there and well it was exceptional. You enter via a wooden arch to be surrounded by palms, ferns and other tropical plants, following along the white pebble path that lazily winds its way through the foliage, you are lead to an elevated, polished wood floored, open sided thatched roof hut with a big comfy massage table and an exceptionally good masseuse. Talk about an entry, you literally leave your world behind and step into total relaxation.

Oh and by the way I am pretty sure that our chef could have been on master chef and done very well.

Please find below some pictures from our trip and a few youtube video links.

Am I going back? Definitely and you should book a trip there as well!

Youtube Videos

playing in the hotel pool

Entry to the massage place

Castaway Island from the air

Our room

Castaway Island Fiji is a post from: Group Fitness Training Sydney Personal Training

We are rock climbing again on the 29th of August 2010 at 7 pm at Brookvale. There is a 1 hour massage prize up for grabs, YOU could win it.

After getting warmed up and practicing technique there will be a guys and girls speed climb, all hand holds, fastest to the top is the winner.

Feel free to add comments or questions to the bottom of the post

Indoor Rock Climbing June 08 is a post from: Group Fitness Training Sydney Personal Training

It is fantastic to go up into the mountains in the middle of winter to feel the cold that sets the stage for a winter celebration. The Mt Heritage Hotel that hosted the dinner goes all out on creating the Christmas atmosphere with Christmas trees all decorated and presents underneath in the entry, lounge and dining room, bon bons, carol singers, santa,  presents for children, mulled wine, and the food which was a 6 course dinner.

We hit the sack in the wee hours of the morning some of the last to leave after having such a great time. We managed to regroup for a full buffet breakfast the next morning, some earlier than others…. It was so nice to have a slow weekend in the Mountains, to get out of Sydney and the views from the dining room are just fantastic.

There were some chocolates handed out towards the end of the night from Café Josophans, which is a fine chocolate and cake store in Leura, I naturally didn’t have any being over 6 months into my 2010 no chocolate challenge, however that didn’t stop everyone in the vicinity trying to temp me into having some. Most of the girls wanted to go to the café the next day to get some more. I heard one of them say “these chocolates are to die for”

We will certainly be going again next year, keep tabs on the events page at the start of the 2011 for next years dates.

Christmas In July 2010 is a post from: Group Fitness Training Sydney Personal Training

This year attracted 862 guys and 669 girls to the course, whether it was to race the course, dress up in costume and have some fun or just to get out of the city and do something out there and just a little bit different.

The course consists of a 6 km cross country track with military style obstacles along the way. You can get through the first half of the track dry if you don’t fall off the monkey bars, the second half has mud, water and more mud to slow you down and sort out the social contestants. The course has balance walks, over and under bars, cargo nets, pipes etc but the hardest obstacle by far is the traverse rope. The traverse rope is a 5-7 m horizontal rope suspended at least 1.5 m off the ground that you have to crawl across either over the top or underneath, and this year they put it right at the end. If you are reading this and want to do it next year whatever you do don’t drag your legs as so many of the contestants do as you will get a serious rope burn on your leg, if you are tired it is better to climb across the top of the rope with one leg vertical under the rope as a counter balance, but if you have the strength than underneath leap frogging the hands and feat is much quicker.

Training for the Tough Bloke / Chick Challenge

You need to work on your general fitness of course, but if you can, start doing some outdoor group training with others that are doing the event.

Do some specific 6 km distance work. Do some sessions with intervals of 1-2 km fast then break and go again. Do some sessions on hills and if you really want to get specific do some with a weighted vest as running covered in mud is heavy. Get off the pavement and start some bush track running like The Spit to Manly, Manly Dam,  or tracks around Seaforth.

Some upper body strength and technique is certainly going to help you on the monkey bars (especially if it keeps your feet dry).

If you can find a horizontal climbing rope practice traversing this as well both when you are fresh and also when you are tired (with safety in place)

Check out this great event for next year! Tough Bloke Chick Challenge

Tough Bloke and Chick Challenge 2010 is a post from: Group Fitness Training Sydney Personal Training

To be good at soft sand running you need to train specifically on the sand in bear feet.  As per any training you need to start off with shorter distances and allow your joints and muscles to adapt to the new style of running. Then start to build your endurance by increasing the distance but still at a slow speed. When you start improving your speed you can add small bursts of speed into your endurance training (fartlek training), or start doing fast continuous (shorter distances) or interval training. As you get closer to the event you need to be practicing close to the event distance at a race pace.

The two major hazards with soft sand running are sharp objects (if you are running bare foot) and the cant (slope of the beach). Training somewhere like Manly Beach that is groomed regularly is great or checking an area and going over that same ground again and again (ie 500m stretch). If you are running constantly on a beach with a slant it will put significant strain on your ankles, knees, hips and back. If you are running a long enough distance or frequently this can be a problem. Stretching, massage, and regular adjustments can help aliviatte the symptoms but for the long term you really want a flat stretch of sand.

The soft sand classic consists of a 21km, 9km or 1.6km run along Manly Beach.

Richard, Louise and Michael from Vivos Active went in the 2008 event, along with Sue and others from Queenscliff surf club.

Richard and Michael looking pretty fresh after the race

Soft Sand Classic 08 is a post from: Group Fitness Training Sydney Personal Training

for more info about fun events click here or call 0407 056 446

North Head Biathlon June 08 is a post from: Group Fitness Training Sydney Personal Training

Well it was forecast for a cold, rainy and windy day and everyone was concerned about the kayak and cycling up Darley Rd, but 16 brave souls keen for some adventure turned up to find a great sunny day and an ever positive Mick doing some last minute assurances that they would be fine.
At the close of the day it was fantastic to see smiles all round and I was getting the feeling that the entire group was ecstatic with the realization that they could do anything they put their mind to!
It is fantastic what we can achieve and how much potential is in each of us.
Congratulations to all who participated, a special thank you to Joan who minded all out gear while we were out and about, thanks to John from Manly Kayaks (Next Quadathlon date here) and thank you to my wife Nell and Michelle for organizing a great spread of health food for morning tea.
Long track                      short track
Kayak    2.4km                    2.4km
Cycle     21.5km                 7.8km
Run        7.8km                    3km
Swim     400m                     optional

The adventure team

Quadathlon May 08 is a post from: Group Fitness Training Sydney Personal Training