To mix things up a little for our bootcampers, Peter and I decided we would take everyone to the Mount Dandenongs to battle the 1000 steps for some hiking…
It turned out that we chose the day that was the worst storm in history in melbourne! What luck for our hikers! haha
Amazingly though it ended up a great day of hiking with everyone making it to the top! So we want to congratulate everyone for putting in to make it through!
On the way up it seems as though you are well on your way to getting to top, but you suddenly realise that you actually haven’t even started your journey yet when you see the steps 
It takes it out of you no matter what your fitness level!
Once we all completed the grueling climb to the top we all got back down and fired up a bbq! Everyone just relaxed and enjoyed the next hour 
I made it back home just before the storm and I am hoping that everyone else did the same!
Unfortunately Pete wasn’t as lucky as his car got hammered by the hailstones…Hopefully insurance pulls thorugh on this one mate and you get a new car!
Thanks for your participation and look forward to the next event!
A STORM hiking we shall go!
What a Crazy week it’s been for the the team!
We ventured off into different territory last week for our bootcamps!
“Scotchmans Run” was the location! and boy did everybody Run!
We setup a workout based on building team rapport, we did this by having a massive rope that everyone had to carry with them as a team!
We had everyone warming up using the rope to perform numerous routines as a single unit! This was a real test of team spirit and cardio endurance! Well done to everyone participating to get through it as well as they did! We even had some paparazzi following us at one stage during the course taking snaps! But we got rid of him quickly and escorted our VIP’s to safety
The next Routine we did was Reps from Hell (because someone forgot their timer!) ;p
Working as a team again everyone had to keep going in their assigned exercise untill everyone else had completed at LEAST 25 Reps!
Tough is not the word! This was definately one of the toughest sessions we have had!
Special congratulations to George and Felicity for getting through it all despite the nausea!
For our last session we thought we would change things up and get People training in the Oakleigh Studio!
We started off with Fitness Assessments to see where everyone was at after the 6 weeks of training..
The results speak for themselves! Everyone improved in every department Strength, Weightloss and Tone
Great going guys! I can’t wait for the Start of the next Bootcamp!
This Saturday we will have some fun in the Dandy mountains as we wind down our group sesssions for 2 weeks break!
A fun Day of Conquering the 1000 steps and then a BBQ and some Drinks are in order! Looking forward to seeing the teaml on Saturday!
Personal Training Special Offer!
For the month of February only we are offering 3 x 30 minute Personal training sessions valued at $150 for just $100!
To take advantage of this offer simply contact Nick to arrange a booking time.
m: 0433-189-078
e: fitnessfederation@hotmail.com
To check out our normal Rates and Information on Group AND Personal Training sessions simply click on “Pricing” on the right hand side of the screen under Categories!
Bootcamp/Group Training AND Personal Training
At Fitness Federation we are bringing you Expert Training in both Outdoor Group Training and Personal Training…
Being in the industry for over 6 years now as successful Senior Personal Trainers has given us the tools to know what people want from training and what they need! This balance has enabled us to come up with a blend of training that is creative and fun, yet hits our clients goals head on! Our sessions are innovative and we are always on the hunt to make the next session even better than the previous.
No, we don’t Bark orders like some typical mad men with chips on their shoulders, we are about having fun while blasting your fitness to higher levels!
Group Training typically goes for 6 weeks with a 2 week break at the end.
Group Session Rates:
Casual Passes(PAYG) : $25 p/s
“I like to train whenever I am free or can”
* If you REFER a friend to sign for 6 WEEKS your casual rates will then drop to $20! p/s! *
Cost Up Front For the Six Weeks : $215 = $18 p/s
* Refer a friend and get your Six Weeks for $200! *
“I need to change my lifestyle and i’m totally committed to that goal!”
Personal Training will benefit those that want an edge and that extra direct focus to get to their specific goal e.g. sports specific or body shaping or rehabilitation(Shoulder/Knee exercises) with correct technique. We are highly motivated and are relentless in getting results from ALL of our clientele!
Includes: Meal Plans to suit INDIVIDUAL requirements, Health Assessments, Goal Setting and Ongoing support!
Personal Training Rates:
30 mins Blaster: $50
” Get me into fitness starter”
45 mins Shaper: $60
“I’m thinking of taking my fitness goals to a higher level of priority”
60 mins Body Transformer: $70
“I want results ASAP i have a holiday/wedding/bucks/hens night coming up and i need to look good”
We offer everyone a free first session for both P.T. and Group Sessions, If it’s not for you, you can simply walk away with no strings attached.
Prices shown are at the casual rate (PAYG) Want to pay less per session? Contact Nick to find out how!
Contact Details:
Nick Sventek
m: 0433-189-078
e: fitnessfederation@hotmail.com
Hope to hear from you soon!
What an action packed thriller of a fight week we had. Massive numbers Tuesday night and a brave few on Saturday morning.
“Tuesday Fight Night” had a big turnout and the team sure had their work cut out for them. 48 yep that’s right (no typo there) 48 different exercises were performed from throwing, twisting, lifting and occasional pushing. We had the guys emulate a strength and conditioning workout for fighters. From what we saw, everyone has a fighter in them as they all fought their way through multiple stations of functional, fat burning and cardio conditioning exercises. Well done guys!
Saturdays “Weekend Warrior Workout” implemented our first session with the use of boxing gloves and pads. Killer hits and outstanding pad holding was on display. Judging from all the rounds, it was a unanimous decision to give all a win in this fighters workout. ☺
Nick and myself are looking forward to this weeks training as we change the scenery and move up to another level of fitness.
Keep up the great work! ☺
Man vs Band
What an amazing start it has been for the Oakleigh Group Training Team!To kick it all off we had a Monday Assessment and Goal setting Induction from which we met some determined people who wanted to be involved in this 6 week group!
So we got all the figures in, took some fitness tests and we will revisit these IMPROVED figures and record them at the end
Tuesday was a blast as we introduced everyone into our first session and got everyone to meet!
Nick and I decided to give the guys a treat…. So we took the team through the “Tree Hugger” workout. Basically every tree had an exercise and it was 40 seconds of heart wrenching , sweat pounding action from all. In fact I had people smiling at me when they approached the agility power band station. I actually thought are these guys mad? Anyway everyone put in 110% effort and Nick and I would like to say a big WELL DONE to EVERYONE! I think these trees at BrickMakers Park had plenty to talk about after that night…
During our Next Session Wet and rain didn’t stop the team on Saturday either from getting into some gut busting work at BrickMakers Park and it was a full team effort to get through it. Workout was “COMPLEXITY”. A series of Resistance style exercises with hardly any rest! Guys you certainly showed some determination on this one!
Workout : ”Twist And Shout”
We thought we would do something completely different and unusual for people today! It ended up that everyone was twisting and moaning so perhaps we should have renamed the routine “Twist and Moan”?
Anyway Peter and I did plenty of shouting to keep everyone motivated! We would love to hear how everyone pulled up after todays session so please let us know!
Keep up the good work people, make sure to do some other work also e.g. Walk, Jog, Sports, so basically just keep your body moving… We want to see some changes come the end of the 6 weeks! If you need help in that department let Me or Peter know. We look forward to bringing you more interesting and challenging workouts to come!
Happy New Years Everyone!
I hope you all enjoyed your break! I sure did! lots of functions, food, cakes etc! But i’m not going to sit there and let my body pay for it! I’m sure you all know what i am talking about Well back to reality for us all unfortunately! To help get things rolling we have come up with a new routine to help get everyone back on track with their training and to shed those christmas/new years kilos!
Routine Name: New Years Get Up!
Exercise Type: Circuit!
This routine is simple and can be done anywhere with no weights!
WARM UP
Star Jumps 1 Minute
Then continue into…
20 Bodyweight Squats(thighs parallel to the ground )
30 Sec Rest
12 Squat Jumps (landing with soft bent knees. If you find the jumps too challenging, do small jumps off the floor instead)
30 Sec Rest
Toe or Knee Pushups (Depending on your level)
As many as you can get in one minute
30 Sec Rest
Turkish Get Ups
Tips: Lying on the floor one fist to the ceiling other hand on the ground then lean onto hand, bridge your body and bring your rear leg backward- now you should be in a position very similar to a lunge. Now Stand straight up then return by reversing each step!
(keep fist pointed at the ceiling at ALL times to get the most out of this)
1 Set = completion of both sides of the body…
6 Reps Per Side
Burpees
10 Burpees
30 Seconds
Mountain Climbers- 1 Minute
Once circuit is repeated THREE times then continue to cool down below
Cool Down
light walking 5-10 mins
Okay well I hope you all enjoy this routine, it’s a great start to getting back into your fitness routine
Any comments post them up
I Iook forward to hearing from you soon!
Hey all!
We just started up a new bootcamp/group sessions in Oakleigh!!!
To Celebrate our Opening Bootcamp we are Offering a HALF PRICE OFFER for all of those that join our first Bootcamp!
We are implementing fun and innovative new methods and guarantee you will enjoy what we have to offer!
So come down and join our team!
Days are TUESDAYS at 7pm and SATURDAY’S at 11am, meeting place is BRICKMAKERS PARK in Oakleigh and we will be using multiple training locations from there!
NEXT MONDAY the 18th JANUARY we require people to come down to the STUDIO at 22 lincoln avenue in Oakleigh at 7pm for some general assessments and for payment.
Official Start Date is January 19th
Official End Date is February 27rth
It’s Very affordable training at just $150 as a ONCE OFF ONLY OFFER…
Duration is 45-60 minutes depending on what we do on the day.
We ask that you confirm that you are coming at least a day before we start so we can finalise the numbers.
We will take 2 WEEKS break at the end of this and then due to the growing popularity we will RESTART for another SIX WEEKS on the 16th of MARCH!
For Group Session Pricing AND Personal Training Pricing Please visit the Pricing Category
Well we look forward to seeing you all there to kickstart the new year!
Any Enquiries please contact us at fitnessfederation@hotmail.com or
Nick 0433-189-078 or Peter 0402-345-809
Thanks, Nick and Peter!
haha, just kidding!
The Sandman is not really coming to get you — but what really is, is the latest craze to hit the fitness industry: SANDBAGS. Now for those of you out there that don’t know what a sandbag is, let me tell you. The sandbag i use is made from very heavy duty nylon Cordura fabric, this fabric is rip proof and abrasion resistant. The sandbag is 60cm x 85cm, obviously filled with sand. The greatest thing about it is you can literally do any exercise with it – squat with it, slam it, throw it and run with it to name a few — I have never had so much fun doing a workout like this before! These sandbags work every muscle in the body to give you the most unbelievable workout that will not only get you strong, but you will shred fat and build hard muscle like it is going out of fashion! To give you a rundown of my workout today have a read below.
- Squat Press
- Scissor Lunge
- Twist Lunge
- deadlift
- Squat Slams
- Wakeups (sitting up to stand with the bag over your shoulder)
- Front Raise + Release
- Crunches
I may have only gone through 8 exercises but i’m not joking — i was wrecked! Luckily for me i had my 2 mates there to help me through, Nick standing there coaching me on and giving me new exercise and variations (the guy is a genius!) and Pete (this guy is a machine! – check him out at his blog at www.petesfitclub.wordpress.com) i don’t know how we all got through it, but after gallons of sweat and our competitive edge we managed.
Guys, sandbags are great, they’re awkward. They’re not like balanced dumbbells you find in a normal gym. They’re raw, ugly and just difficult to use! They have a mind of their own as the sand inside continually moves and shifts as you try and use its ferocious power. Over the next few weeks i will be learning a lot more about these inventions created by the gods, in fact i will be heading to Japan to learn a bit more from the Mixed Martial Arts experts (MMA) so you can expect a post over the next week about the big tour around Tokyo fighting gyms!!
Dan,
Anyone interested in purchasing a sandbag for the strict use of building hardcore muscle and shredding fat from the body drop us an email at fitnessfederation@hotmail.com and we’ll hook you up.
obviously we’ve all seen the movie “waterboy” i must have seen it at least a dozen times and i still get a laugh out of it! especially when he spear tackles his teacher… anyway i do have a point to my story – water, commonly referred to as H2O. You know it, we all drink in it, shower in it and swim in it, but there seems to be endless benefits from drinking the clear stuff. basically, the human body is made up of 55 to 75 percent water and is in need of constant replenishment. All you have to do is lose 10% of this amount to be considered dehydrated, general lose is from breathing, sweating, bathroom and athletic perspiration that is why it is so important to drink enough.
Symptoms of dehydration are:
- muscle weakness
- headaches
- fatigue
- dizziness
- lack of urination
So how much water should you drink in a day? In several studies across the country on average men should drink at least 3 litres and women should drink 2.2 litres of water daily. I hope this all helps people to understand the importance of water intake and leads to more consumption in diet.
Good luck with training everyone, any questions or comments about water or food post them below — we would love to hear from you!
Dan,
