-If you can find a friend so you can work together

-Set two cones 100 metres apart in a straight line

-One person stands at either end.

-The person on Cone 1 picks up a weight between 5kg & 7.5kg depending on their fitness level (Ensuring they bend their knees to do so) and begins the 'Cone 1 Exercises' on a lap out to the far cone then run back carrying the weight close to their body.

-The partner on Cone 2 performs a bridge whilst waiting for their partner to complete the lap by tagging them.

- They then swap places

- Each person is to complete the round 5 times before moving onto the next exercise

Exercises on Cone 1:

1. Overhead Lunge walk
2. Overhead step Squat
3. Overhead Sprint
4. Bridge Crawl

Exercises on Cone 2:

1. Bridge
2. Rocking Chair
3. Static Leg Hold
4. Side Bridge

Bootcamp Workout Designed by;

Guy Hills

juggernautPT Bootcamp Instructor

A recent systematic review carried out by a team at the Peninsula College of Medicine and Dentistry has analysed existing studies and concluded that there are benefits to mental and physical well-being from taking exercise in the natural environment. The research team, analysed data from a number of sources including 11 randomised and non-randomised control trials incorporating information from 833 adults.

Eligible trials were those that compared the effects of outdoor exercise initiatives with those conducted indoors and which reported at least one physical or mental well-being outcome in adults or children.

The study found that most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date. So mix up your training with at least two sessions a week outdoors Rain, Hail or Shine it's all good. For more information on this review, head to the link below!

Reference Article: Benefits of Outdoor Exercise Confirmed

http://www.sciencedaily.com/releases/2011/02/110204130607.htm

In a study by UCSF researchers published in the Journal of Obesity, mastering simple mindful eating and stress-reduction techniques helped prevent weight gain even without dieting.

Women in the study who experienced the greatest reduction in stress tended to have the most loss of deep belly fat (The real unhealthy stuff packed around your organs). This deep abdominal fat is associated with an elevated risk for developing heart disease or diabetes.

aaahhhh February the time for love, the time for an alcohol fast. Some may say these two don't go together but not me!! I say bring it on some good lovin and a month of alcohol free days!

Lets be loving getting fitter, feeling better about not having stalled our exercise engines in January, about flattening our bellies and helping others.

Local Charity Bootcamp & BBQ Breakfast Event To Raise Funds For FebFast
Supporting Young Aussies

The fundraiser is being held in South Yarra, Australia Day, and is intended to be a fun and social way to introduce an effective alternative to boring gym workouts and at the same time help young Aussies have the opportunity for a happy, healthy and productive life.

January 26, 2012- Melbourne, VIC Gary Wagner of ‘juggernautPT’ Boot Camp, announces the “Assisting Aussies” charity event will be held this Australia Day, aimed to raise money for Febfast. The purpose of the event is twofold and is also meant to promote fitness as part of a healthy lifestyle for the community.

"Hi Gary, thank you for your follow up and your call yesterday. I had a truly great time on Australia day and it was definitely the perfect way to start and enjoy the public holiday. The event was a great deal of fun and I didn't think I was working that hard until the next two days when I really started to feel it. But it felt wonderful.

The whole event was really well planned and made for a thoroughly amazing experience. I would definitely be interested in any future similar one off events like that too should they ever come up again"