0

5km Run Time Trail Results – May

May 18, 2012 | Posted by Sarah Anne | 5km run times, Free run group, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Performance   
0 votes Cast your vote now!
 

Well, last night saw our regular 5km run time trial in Manly and again we are seeing everyones hard work pay off with people getting faster and faster.

Numbers were lower than usual with people saving themselves for the half marathon at the weekend.  We wish you all the best of luck and will be there cheering you on!

Here are the times from last nights run in alphabetical order.  If you’ve been to one of our 5km runs before, your previous fastest karmea free run grouptime is in brackets.

Thursday 17th May 2012
Brian             17:09 (17:43)
Christine       22:55
Isabell           22:00
John              20:31
Nicola            22:02
Sabine           22:09 (23:06)
Steven          22:46

We will be holding this again in around 6-8 weeks time so keep on with the training until then.

 

 


Comment
0

What Lies Beneath – The Importance of Core Stability

May 14, 2012 | Posted by Sarah Anne | North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Performance, Uncategorized   
0 votes Cast your vote now!
 

When you think of core strength what do you picture?Abdominals

An unobtainable cut 6 pack or a toned stomach? A bunch of people doing crazy things on large inflatable balls? Something you only need if you’re an athlete or weight lifter?

Many of us don’t know a great deal about the core muscles and their importance in the stabilisation of your entire body.  They hold us upright, they hold our organs in place and they stabilise the most important junction of joints, muscles, ligaments and tendons in our body; the pelvis and thoracic spine.

Core stability is essential to your overall health and well being and it plays an essential role in the performance of the body during sport.  Whatever your sport, core is key. Continue Reading


Comment
0

Preparing For Winter Cycling

April 20, 2012 | Posted by Sarah Anne | bike maintenance, bike safety, North Shore Personal Training, Northern Beaches Personal Training, Performance, Uncategorized, winter training   
0 votes Cast your vote now!
 

Aaron Dunford from Fusion Peak writes for Karmea on being prepared for your winter rides.  Hailing from Canada, he knows a thing or two about riding in extreme conditions.  Our Sydney winters pale in comparison, no excuses this winter, get out and ride that bike.

Rug Up for Winter – by Aaron Dunfordbike_in_the_snow

Winter is almost here and there are a few things you can do to make your next early morning winter ride a fantastic one.  And avoid missed training opportunities due to foul weather.

After a good night’s sleep and a warm breakfast of low GI carbohydrates and coffee you are ready to suit up.  I like to pack the Moka Pot and lay out all my gear the night before so I can have a quick get away.

Layering is key to any winter activity, we start cold, then we warm up, sweat and when we slow down or stop we cool down again.  Layering well helps us to be able to regulate our body’s temperature, especially when exercising; it is also important for our clothes to breath so we do not end up soaking wet under our rain jacket. Continue Reading


Comment
0

Lets educate ourselves about surf safety!

April 17, 2012 | Posted by Sarah Anne | bold & beautiful, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Performance, surf saftey, swim coaching   
0 votes Cast your vote now!
 

Michael Christie, our friend from the Bold & Beautiful Swim Squad, has written a great article on staying safe in the surf.  As winter approaches, the water temperature is often warmer than the air temp, so we actively encourage you to get out there and get wet!   But always stay within your limits and know the risks. 

Swimming in surf

Read Michael’s wise words and join the B&B crew as they swim from Manly to Shelly each day at 7am.  More info below the article.

Lets educate ourselves about surf safety! – by Michael Christie

Below is my effort at this. It is not intended as advice, as I think we must all make our own decisions as to how we handle situations in the surf. This is just my opinion on how to deal with it when we get in a situation we didn’t mean to.

I think also, understanding the surf is a big help in dealing with conditions on an everyday basis. You don’t have to be in trouble to get an advantage from knowing how the surf works. The below is not intended to be Holy Scripture. As mentioned it is just my opinion, and I would hope that it would stimulate discussion and comment amongst us and even disagreement!! Here goes…………… Continue Reading


Comment
0

Mindset For Achieving Great Things

April 13, 2012 | Posted by Sarah Anne | Uncategorized   
0 votes Cast your vote now!
 

All of us have things we want to achieve in life.  For some it’s a sporting goal, a marathon or triathlon perhaps, for others it’s to be top of their game when it comes to their chosen career. Many hold dreams so unimaginable to others that you think them a tad crazy, like our friends Nic and Kristina that are currently cycling round the world or another friend Toby who recent rowed across the Atlantic.

mind map

Whatever dream you have and whatever intention you set yourself the one thing that will carry you onto success over failure is your mind set.  My goal in 2011 was an Ironman distance triathlon (3.8km swim, 180km bike, 42km run) physically I trained smart, avoiding injury and exhaustion, mentally I trained well knowing this was what would ultimately see me through.  I knew that when the chips were down, my mind would be the only thing that would keep me heading towards the finish line, so it was essential I worked just as hard on preparing that as I did my swim bike run.

This weekend sees the ITU Triathlon take place in Sydney.  It’s an olympic distance race (1.5km swim, 40km bike, 10km run) and we know many athletes that are taking part.  We’ve been training an amazing group of girls for a few months now and we feel so proud of them already before they have even taken the start line.  A few have done the distance before, for others it’s a new journey full of excitement and trepidation.    Continue Reading


Comment
0

Choosing The Veggie Option

April 3, 2012 | Posted by Sarah Anne | Healthy Eating, Lifestyle Challenge, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, recipe, Uncategorized, vegetarian diets   
0 votes Cast your vote now!
 

Have you been pondering becoming a vegetarian? Maybe you find yourself subconsciously eating less meat in your daily diet. It’s seems to be a common theme that comes up amongst my clients and friends.going vegetarian

For many it evolves from feeling slightly uneasy about the way our food is reared and treated before it becomes dinner.  For some, (like my husband) it’s due to their partner taking the veggie option, so less meat gets included at meal times.

I’ve been vegetarian since I was 16.  It was an easy decision for me.  I never liked being reminded that the food on my plate was once leaping round fields.  The clincher came when I was home from school one day and saw a TV programme about an abattoir.  From that day on I hung up the steak knife and ‘turned’ into veggie Vera. Continue Reading


Comment
0

Leek & Zucchini Fritters with Polenta Patties

March 29, 2012 | Posted by Sarah Anne | Healthy Eating, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, recipe   
0 votes Cast your vote now!
 

If you are looking for a quick meal that looks ‘posh’ for your guests then here’s an easy dinner that works a treat.

leek frittersThe fritters take no time at all to prepare while the patties take a little longer.  So while one is cooking you can prepare the other and vise versa.  Perfect use of time.

The fritters contain leek which, like other members of the onion family, lower cholesterol and zucchini which is a great source of vitamin C, folate and beta carotene.

The patties are comprised of polenta which is a great wheat free alternative for a gluten free diet.  It’s a flexible little item that needs some playing with and maybe not be for everyone, but give it a go before you write it off. Continue Reading


Comment
0

Karmea Run Group 5km Times

March 23, 2012 | Posted by Sarah Anne | 5km run times, Free run group, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Performance   
0 votes Cast your vote now!
 

Thank you to everyone who came along to the 5km time trial last night.

It was a busy night down in Manly but everyone managed such brilliant times even while dodging couples taking romantic strolls, surfers swinging around boards and those pesky dog leashes across the esplanade!

Here’s the scores on the doors:karmea free run group

  • Anne Marie  27:55
  • Emily            27:41
  • Yasmin         26:12
  • Olly               25:03
  • Kay               25:00
  • Wendy         24:35
  • Sabine          23:06
  • Matthew      18:47
  • Brian             17:43

A good few PBs to be had not least Olly and Sabine who broke previous times by 3-4minutes!  All that training is paying off.  If you know your times from other runs then please post it here on our blog or on our facebook page.

We’ll run another 5km in a few months time so keep up the running and see you all very soon. – Sarah Anne & Warren

Our Thursday night run group is free to attend and aimed at growing a community of people who want to get fitter and healthier while keeping it social.

Please email sarahanne@karmeafitness.com and come along and join us.  Each Thursday, 7pm, Manly Surf Club.

 


Comment
0

Simple Lentil Dahl

March 21, 2012 | Posted by Sarah Anne | Healthy Eating, North Shore Personal Training, Northern Beaches Fitness, Northern Beaches Personal Training, Nutrition, recipe, Uncategorized   
0 votes Cast your vote now!
 

I love anything that’s quick to prepare and that I can leave to cook while I get on with other things.  Lentil Dahl is one of our favourite meals so I thought I would share this simple recipe with you.

lentil dhalFirstly a bit about lentils.  They are often thought of as a hippy veggo food and rightly so as they provide a brilliant source of protein for a meat free diet, containing more than any other plant derived food source.  But they are also contain B-complex vitamins, iron, potassium and other minerals.  They provide fibre, including a soluble fibre that is important in controlling blood sugar levels.  Studies have shown that people who eat more legumes (including lentils, chickpease, beans, etc) have a lower risk of heart disease.

The main drawback with lentils is of course flatulance! One tip for reducing this unsocial side effect is to rinse your lentils well before cooking and look for lentil recipes that include fennel, caraway or khombu (sea vegetable) as these can help ‘balance’ the gassy effect. Continue Reading


Comment
0

Healthy Fuel for Sport

March 12, 2012 | Posted by Sarah Anne | Uncategorized   
0 votes Cast your vote now!
 

If you’re trying to be healthy while training for a specific sporting goal then looking at fueling your training can be a toughie.healthy sports drink recipe

When you train for endurance, you need to be refueling your body during training with food and of course fluid.

Food is the easy part, you can make lots of yummy fresh food yourself or eat dried and fresh fruit, but it can be harder to digest while training.

Fluid on the other hand can be tricky.  It’s easier to digest during training but many people reach for sports drinks high in sugar and additives for convenience.

Some off the shelf brands are better than others, some also contain natural ingredients, but the best way to know what’s in anything is to make it yourself from real whole foods.  Continue Reading


Comment