Hope you had an awesome weekend!

There was lot’s going on in Sydney with ACDC, UFC, Croc Fest and the Playground Festival.

Which might explain the lower than average turnout at the Coogee boot camp this morning… I’m sure Ill see you at training later in the week.

As I mentioned in my last e-mail we’re putting together two workshops in the coming weeks, the 1st with a running specialist, the 2nd with a dietitian.

The 1st workshop will be with Chris at The Running Company next Wednesday at 7pm.

Before I met Chris I never put much thought into getting a pair of runners, I just used to get whichever ones looked the best.

For years I’ve suffered with really bad shin splints whenever I run, a couple of years ago it got so bad I could hardly walk.

After Chris showed me the running analysis he uses I realized why.

If you’re wearing the wrong pair of trainers you could be setting yourself up for all sorts of problems in a few weeks, months or years from now.

Unfortunately most of the clerks at the big chain stores just don’t know this stuff, which is why it’s important to get checked now before you get injured.

If you suffer from any sort of knee pain or shin splints when you run, or would like to prevent future problems I highly recommend you spare an hour of your time and come along….

…it’s FREE to all Dangerously Fit members.

When: Wednesday 3rd March at 7pm
Where: The Running Company, Gould Street, Bondi Beach (next to billabong).
What To Bring: Your old pair of running trainers
What Chris will be covering:

1. Running shoes - what for?
2. Foot function - Pronation, what is it?, is it good for you?, how do you see it?
3. Types of running shoes - Support or no support?
4. Barefoot training - is it good for you?
5. Individual gait analysis and fitting.

Chris has also agreed to give you a 10% discount if you purchase a pair of new trainers on the night.

Due to the size of the venue and to allow Chris to give everyone a free running analysis we can only fit 15 people into the workshop.

If you would like to attend please r.s.v.p right away!

See you soon.

Dan Clay
Dangerously Fit Boot Camp

P.S We’ll be holding the next workshop the following week with Antonia (the dietitian), she will be discussing:

1. Healthy eating
2. Good fats and bad fats
3. Diet tips
4. Label reading

She will also look through your nutrition plans and give you tips on what you need to change in your diet for optimum health, so it's a good idea to start keeping a nutrition journal now.

We'll also be doing a weigh in and girth measurements, this is optional but will be beneficial for you to record your progress.

An e-mail with more info for this workshop will be sent out next week.

Note: Nutrition journals can be found on the members site.

Thanks for coming down to boot camp in the rain this morning, it’s always good to get a workout done on Monday to set you up for the rest of week.

For those of you who didn’t make it down to training this morning, below is a workout you can do this evening to make up for it.

Also thanks to everyone who filled in the recent survey, we had a lot of interest for both a running analysis workshop and a discussion with a dietitian… we’ll be sending out more details on this later in the week.

We have sun forecast for the rest of week so I’m looking forward to seeing you all down at training for the rest of the week, no more excuses about the weather!

In this workout we’re gonna hit all the major muscles and combine it with some high intensity cardio to get the heart rate up. This workout will test you mentally as well as physically.

Give it a try and let me know how you go.

Perform 15reps of each exercise in circuit 1 then sprint for 60 seconds, perform 15reps of each exercise in circuit 2 then sprint for 60 seconds. Rest for 60 seconds and complete 3 more sets.

The Workout:

Circuit 1
Spiderman push ups x 15
Jump squats x 15
Reverse crunches x 15

Sprint for 60 seconds (as fast as possible).

Circuit 2
Bodyweight rows x 15
Reverse lunges x 15 (each leg)
Supermans x 15 (each side)

Sprint for 60 seconds (as fast as possible).

Rest for 60 seconds

Complete 3 more sets.

The thing I like about this workout is the reps are kept quite low and we mix up lower and upper body, this way you can crank out the reps quickly without getting too fatigued.

Always keep good form and if you’re not sure about an exercise please feel free to post a question on the forum or ask me after boot camp.

Train Hard!

Dan Clay
Dangerously Fit

I can't believe it's been a month since we returned from the Xmas break, it's been a good solid 4 weeks of training and it's been great to see everyone down there training every morning putting so much effort in.

Our 1st fitness test was last week, the results are up on the members site for you to check over.

We do these at the beginning of every month so we can measure your progress, make sure you get to these classes you'll be glad you did when you can look back in a few months time at how much youve progressed.

We have a few new things going on this month including a workshop with our dietitian and running specialist… who will be giving a running analysis to help stop some overuse injuries.

Below are some pictures of a recent boot camp at Coogee, enjoy:-)

See you at training soon.

Dan Clay
Dangerously Fit Boot Camp

Many of you have achieved awesome fitness results with your commitment and consistency to training. Thanks for bringing so much energy to each workout, it makes training you so enjoyable.

Our last boot camp training session will be on Saturday 19th December at Bondi Beach, we re-commence on January 11th.

Take care over the holidays, keep the diet and booze in moderation and stay active, but most importantly… enjoy the time off!

Have a great Xmas and a happy new year and I look forward to seeing you again in '2010'.

Thanks,

Dan Clay - Owner Of Dangerously Fit

Holiday Workout

I've put together a workout to keep you active through the holiday season, it's quick but effective. If you have any questions please feel free to ask me by posting a question on the membership website forum.

Click here for your holiday workout.

Xmas boot camp

Big thanks to everyone who made it down to the Bondi Beach boot camp on Saturday for the end of year boot camp challenge. It was great to see everyone get together and have fun.

Here are a few pics…

Bondi Beach Boot Camp

On Your Marks, Get Set...

Who Doesn't Love Burpee's?

Team Challenge

Squat Jumps On Soft Sand - A Gasser On The Legs

Dangerously Fit Boot Camp

Fitness Test Results
We had some awesome results in the fitness test this month, four people from Rushcutters Bay boot camp reached 16 on the beep test – great effort guy’s!

Here are the standouts for each category…

Coogee Boot Camp
* Carrie - 60 Push ups (6o seconds)
* Tegan - 6:14 Plank = FREE T-shirt
* Grant - 14:6 Beep Test

Queens Park Boot Camp
* Mark - 71 Push ups (6o seconds) = FREE T-shirt
* Tegan - 4:15 Plank
* Mark - 15:2 Beep Test

Rushcutters Bay Boot Camp
* Malcolm - 57 Push ups (6o seconds)
* Mya - 3:27 Plank
* Mya - 16:6 Beep Test = FREE T-shirt
* Gemma – 16.4 Beep test
* Malcom – 16.2 Beep test
* Andrew – 16.1 Beep test

Bondi Boot Camp
* Warwick - 53 Push ups (6o seconds)
* Warwick - 4:10 Plank
* Steve - 14:1 Beep Test

The top performer of each category will receive a Dangerously Fit t-shirt, we’ll get those out to you a.s.a.p.

New Boot Camp Location
We have a New Maroubra boot camp starting early next year, the class will be held at Maroubra Beach on Tuesday, Thursday at 6.15am and Saturday at 7.00am. More on that soon!

Transformation Contest
We will also be holding a transformation contest early next year. There will be a male and female category with some great prizes for the top performers. More on that soon!

Referrals
Lastly a big thanks to everyone who referred friends to us, we really appreciate you helping us spread the word and give a 50% discount off your next month for each person you refer.

Eimeer 5 referrals = 10 weeks free training and a free Dangerously Fit t-shirt
Martin Ashton = 2 weeks free training
Mahesh Rawal = 2 weeks free training

It’s time to put your fitness first with a Sydney boot camp!

Here are 5 good reasons why you should put your fitness first with a Sydney boot camp:

1. More and more people all over Sydney are joining up for boot camp fitness programs. First of all boot camps are much more affordable than personal training, and we have found that our boot camps clients get even better results than many personal fitness training clients.

2. Secondly, by signing up for a fitness boot camp you no longer have to sign up for a gym or health club membership. Many of these gyms are only concerned with selling you long gym contracts, then locking you in, so they can squeeze as much $$ out of you as possible.

3. Another reason for putting your fitness first with a Sydney fitness boot camp is that you can join up with friends and family, which is fun, plus you also get that extra motivation and unaccountability because they too are working towards the same fitness goals.

4. You will also make new friends, many of the people in our fitness boot camps share common interests and are like minded people. In general, people in Sydney are quite friendly and are looking for a fitness program that is fun, affordable and they can enjoy.

5. Lastly, by putting your fitness first with a Sydney boot camp, you will find that the morning workouts will give you heaps of energy throughout the day. So not only will you look great, you will have more energy to spend time with friends and family and the things you love.

Check out some of the results our clients have been getting…

Dangerously Fit Boot Camp have Group Fitness programs and boot camps servicing Sydney's CBD and Eastern Suburbs including Queens Park, Paddington, Kensigton, Kingsford, Centennial Park, Bondi Beach, Clovelly Beach, Tamarama Beach, Coogee Beach, Bronte Beach, Randwick, Moore Park, Maroubra, Dover Heights, Bondi Junction, Woollahra and Waverley. We also run lunchtime boot camp and boxing classes in the CBD at The Domain in the Botanical Gardens. Please contact us today if you would like to arrange a bootcamp group fitness training program in your area!

Nearly 7 months ago we began talking about opening a Bootcamp in the CBD - the Domain - and by the beginning of June everything was finally organized and ready to go.

As all of you know, we have 5 more weeks to XMAS and 6 weeks to say goodbye to 2009.

Personally I have had a great year. Dangerously Fit helped so many clients achieve a variety of different goals.

Several at the top of my head are:

Joanne Murphy and Alex Kotov, both of whom had very little running experience, successfully finished the 14 km City to Surf in August.
Ben Hurst, Debbie and Clint successfully completed the 42.2km Sydney Running Festival. Paul Cahill has lost 24 kgs in 4 months.

Please check the link below to see more amazing results that Dangerously Fit clientele have achieved in this year alone.

http://personaltrainersydney.com/

First of all I want to thanks Dangerously Fit for giving me the chance to be myself and also provide me with the opportunity to train all of you.

It has been an amazing year with so many great results and plenty of good times. There is nothing more rewarding than creating a tough session, watching all of you bootcampers complete it and say at the end: " I DON'T LIKE WHEN I AM DOING IT, BUT WHEN IT'S FINISHED IT FEELS GREAT!"

I am also so pleased to have met so many new people - great people - which also makes our job so much easier and more enjoyable.

Now I think it's time to put your body into 5th gear and train harder than you have before, especially as it's almost Xmas and there are lots of temptations around!

Imagine being able to eat more than normal - at least for one day - and not feel guilty about it, or have a few extra drinks and not feel bad about it.

That's why train hard. Be committed to your training, eat well, be consistent, and enjoy it, and everything you do today will reflect in your future.

I will be looking forward to seeing you all again in the New Year.

Emiliano Ballero - Boot Camp Instructor
Dangerously Fit

Obviously both of these elements are critical for losing weight (and keeping it off) but personally… I don't think either are the most important.

For me mindset is by far the most important tool for losing weight.

A good strong mindset is the thing that will bring exercise and diet together, it will give you the focus and belief to become what you're capable of.

It doesn't matter how good a nutrition or exercise program is if you continually slip up and miss workouts or eat garbage, the program simply won't work.

If you have the right mindset losing weight becomes much easier, you'll be more focused in your workouts and you'll find it much easier to avoid Mcdonalds.

Click here to read a magazine interview I recently did with Mindfood Magazine…

Mindfood Magazine

Wishing you the best of health.

Dan Clay - Owner and boot camp Instructor.
Dangerously Fit

Just going through last weeks fitness tests, some great results again this month.

Looks like Digby from Bondi and Mark from Queens Park killed the bleep test with a 12.12 and 11.6 respectively.

Digby also came out on top on the push ups with an awesome 70 push ups in 60 seconds - well done mate!

We also had some great results on the plank - Both Geoff from Coogee and Louise from Rushcutters Bay reached and impressive 6 minutes - well done to both of you.

As of this month we'll be giving away Dangerously Fit t-shirts to the top performer in each category as well most improved and the client of the month.

We'll be getting those t-shirts out to you shortly.

We have about 6 weeks before we break for Xmas, let's push it and get into the best shape possible before we go on holidays.

Have a great week!

Dan Clay - Owner
Dangerously Fit Boot Camp - Sydney

In this week's blog I would like to talk about sedentarism because I believe it is one of the biggest problems in our society today.

Wouldn't it be great to be able to buy fitness, health and wellbeing in a chemist?

Unfortunately, this is not possible and we have to work hard to get these three things.

Sedentarism also comes with routine - it means we get used to doing things a certain way and we don't challenge ourselves hard enough.

How many times do you say to yourself, "I don't have what I like, but I like what I have" - you get used to doing the same things, again and again, everyday.

Raising a family or having a very stressful job will use a lot of your energy and the desire to challenge yourself will go away, but this is when we have take notice and act immediately.

Having the correct nutrition will increase your energy levels.

Exercising will also raise your energy levels and together, this increased energy can be used to make your days more challenging.

Below are some of the highlights of from this months fitness test, again we had some outstanding results from everyone.

Please check the members site for the full list…

CBD Bootcamp
Gemma = Beep test = 10.4
Clare = Push Ups = 52
Julliet = Plank = 3.38

Bondi Bootcamp
Digby = Beep test = 10.4
Digby = Push Ups = 66
Leilla = Plank = 4.02

Coogee Bootcamp
Digby = Beep Test = 12.12
Digby = Push Ups = 70
Geoff = Plank = 6

Rushcutters Bay Bootcamp
Grant = Beep test = 12.2
Hannah = Push ups = 55
Louise = Plank = 6

Queens Park Bootcamp
Mark = Beep Test = 11.6
Mark = Push Ups = 63
Tegan = Plank = 3.21

Thanks,

Emiliano Ballero - Boot Camp Instructor
Dangerously Fit