ReachOut Fitness

18/10/2021

It is with great excitement that I announce a little bit of a dream come true for me.
As of this Thursday I’ll be teaching my very own 45 minute Vin and Yin class in the brand new One degree studio on Grote Street.
An excellent class for those that love the perfect unison of a strong, yang, Vinyasa Flow class combined with the calming practice of Yin Yoga. Classes are well known for their grounding flows which prove particularly beneficial for bodies seeking enlivenment and alleviation of fatigue.
Of course, it would be a pleasure to share this class and it’s energy with you. ❤️

CLASSES find your one° From beginners to advanced, whether you want to try something new or step up your routine, find the right class for you. Fitness HOT HIIT 45 Tone, shred & sculpt in an intense, express 45 mins class. Hot HIIT 60 A low-impact, full-body HIIT workout combined with Pilates Princ...

13/02/2020

New Primal Workout - I’m pretty stoked with this one. Every workout has its purpose, this one was pure primal protect and defend 👊🏼

12/02/2020

I’m procrastinating. It’s the worst type of procrastinating too. That type where you know you’ve got s**t that needs to be done and it needs to be done pretty soon but you’re just going to sit here and flirt with the essence of time doing the absolute minuscule of bare nothing until you absolutely must do something.
This type of behaviour is absolutely the most torturous of human behaviour. Like in the morning when you press the snooze button multiple times and each time it goes off you just exasperate the fact you need to get up even more.
Truth be told, I didn’t train at my usual time yesterday morning. I opted for a sleep in instead. Now I regret it. That half hour of extra time in bed (short term pleasure) was not worth the plethora or disruption to my training routine and the magnitude of excuses in my head as to why I can get away with not training again today. You see I don’t rely on motivation to train. Motivation for me flew out the window with my fast twitch muscle fibres in my late 20’s. For me, every goal I achieve is a series of discipline, planning, consistency, a long term approach to training and NOT pressing that god dam snooze button.
Moral of the story. Don’t give up long term achievements for short term pleasures. It always catches up to you and those short term pleasures fast turn into painful lessons!Just do it.

03/02/2020

Fasted Cardio? From a performance perspective I just don’t get it!
My ultimate goal each week is to either maintain or increase the performance of last week. This requires a certain degree of effort (that’s an understatement) and effort requires energy. Where does energy come from? FOOD!
Eating carbs gives me the energy required to hit those extra speeds on my intervals and consuming protein in the morning bumps up protein synthesis rates and in turn suppresses muscle breakdown.
There is NO WAY in hell I’m going to sacrifice potential strength and performance gains for what? ....fat loss?
First and foremost, it is shortsighted to look solely at how much fat is burned during an exercise session. The human body is very dynamic and continually adjusts its use of fat for fuel.
Second: There is actually NO scientifically supported evidence that fasted cardio actually works. Even studies that did have a positive fat loss effect for fasted cardio had extremely high P values and the results were so minuscule that you’d be better off just exercising an extra minute each day.
My go to pre cardio fuel is 160gram tub of yoghurt and a banana. Quick, cheap, easy and digests quick.
Respect your body. Don’t do fasted cardio...it’s lame!

01/02/2020

Saturday workout of the day. Video in previous post. There is something sadistically satisfying about venturing into the City early on a Saturday morning bright and fresh and ready to rumble whilst everyone’s either still drunk or hungover and trying to find their way home. 😂😜🤭😈

29/01/2020

Day 1 of giving up caffeine for a week. If you see me in the gym and I look like I’m capable of biting you - I probably am 😂😜

There’s no surprise that caffeine loses its performance and fat burning effects after you’ve been taking it for a while. Our lovely bodies are professionals at adapting that’s for sure. For ultimate performance benefits it’s best to cycle your caffeine intake with 2-3 weeks on and 1 week off. After a week off you really feel the effects which is FANTASTIC! First things first though...the week of no caffeine 😩

See you all in class! I can’t promise I’ll be friendly but I will be proud you rocked up and didn’t use the heat as an excuse 😉

22/01/2020

I’ve always been fascinated by how bodybuilding professionals carb load before an event to make their muscles ‘pop’ out. I thought I’d give it a try myself and was quite amazed. Ha ha, maybe you can get an overnight six pack 😂😂👌Now to think of catch headlines to advertise carb loading for beach body ready abs 😜

22/01/2020

CAFFEINE for PERFORMANCE & FAT LOSS
Probably the only weight loss and performance supplement out there that actually does work! Studies have shown that caffeine (when taken correctly) can:

Decrease perceived effort (make exercise feel easier)
Boost fat loss
Make you more resistant to fatigue
Increase power output
Increase muscle endurance
Increase strength
Increase anaerobic performance

Most of caffeine’s benefits are a byproduct of its ability to increase the amount of catecholamines (chemicals that trigger fat burning in your blood), which also raise you basal metabolic rate.

You should know that your body begins building a tolerance to caffeine almost immediately, and the higher your tolerance is, the less effective caffeine will be for enhancing performance and fat loss.

Therefore, if you want to get the most out of caffeine only use it a few times a week and before your most difficult workouts. I usually use a No Doz tablet before I do intervals.

If fat loss is your optimum goal then use caffeine daily for 2-3 weeks and then take a week off to reset your tolerance and preserve its effects.

As a health professional would I recommend the benefits of caffeine for enhanced performance and fat loss? Absolutely. I use this method myself and it’s proven to work well.

REFERENCES
“Robertson D, Wade D, Workman R, Woosley RL, Oates JA. Tolerance to the humoral and hemodynamic effects of caffeine in man. J Clin Invest. 1981;67(4):1111-1117. doi:10.1172/JCI110124.”

20/01/2020

Don’t stop. When you feel like quitting the most is the exact moment before the miracle happens!
September last year was an all time low in my running career. For the life of me I just could not find any joy in running. Each training day day had me battling a plethora of excuses as to why I should just throw in the towel and call it a day.
I know this pattern in myself well. I’ve been here before many times and not just in my running life. Luckily time and life lessons has taught me that these phases pass. Far out they feel rotten at the time though!
Desperately I messaged my coach Andy DuBois and asked him not to let me quit. He knows me well and has witnessed many highs and lows in my running career.
We modified my training plan with more of a focus on fun and less on time, wrote a list of what’s holding me back from training and how we can modify (you’re a legend Andy) and I basically just put my head, Swire a s**t loads and did what needed to be done despite the lack of reward.
Three months I did that for and nearly every week I had a resignation letter in my head that I planned on sending to my coach. Every week I battled those frickin excuses telling me not to get out of bed and to just quit and move in from running. It was tough.
Now we are mid way through January and my running times are better than they’ve been in a long time. My running is back to being the highlight of my week and each run brings me joy and excitement (even though they kill me at times.) I have a clear vision of what I will achieve this year and confidence that I will achieve. This is the best I have ever felt for a while now and it’s reflecting in every part of my life. I am an athlete again.
Thank God I didn’t quit and thank God for good people like Andy who kept believing in me and didn’t allow me to quit.
In return I hope that anyone reading this story today retains the courage to just keep on going - the miracle is just around the corner ☺️

19/01/2020

Life is like a barbell. At the end of the day whether you rock up or your don’t...it’s all on you!
LOVE THIS 👌