Feeling tired after a morning session and want to get a recovery swim with a bit of benefit ? Check this session below :

Warm up – 300 easy choice
Main Set – 4,3,2,1 (1,750m)
4 x 100, 4 x 50, 4 X 25
3 x 100, 3 x 50, 3 X 25
2 x 100, 2 x 50, 2 X 25
1 x 100, 1 x 50, 1 X 25
200 cool down as 25 lick 25 backstroke
100’s are easy, 50’s are moderate, 25’s are fast All with 15s rest NO shorter !
* All with buoy (optional)

The intervals are short enough not to overload your aerobic system. The fast 25’s helps to keep good form while work on speed a bit.

The buoy will minimize kicking so it keeps HR low (good if you have done a aerobic demanding set in the morning).

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Chef Tim Recher is back!

Chicken Tikka Masala
Serves 4

• 4 boneless, skinless chicken breast cut into chunks
• 1 Tbsp. coconut oil
• 5 cloves garlic, chopped
• 1Tbs ginger, chopped
• ½ onion, diced
• Spices: Garam masala, cumin, chili powder, cinnamon, granulated garlic, ground coriander: to taste
• Salt & pepper to taste
• Cayenne to taste
• 1 14.5 oz. can ground tomatoes (any plain tomato product would work really)
• .25 cup plain Greek yogurt (I used non-fat)
• 1 scallion, chopped
• ¼ cup chopped cilantro
• Cauliflower rice, Basmati Rice, Brown Rice or just more veggies for serving
1) Heat oil in a non-stick pan over medium heat
2) Add onions, garlic, ginger, and spices—just add a bunch and taste it later to adjust it
3) Sauté this mixture for a few minutes to soften without browning
4) Pour mix into a blender and add the canned tomato product
5) Puree until smooth
6) Return pan to heat and add the chicken pieces
7) Sauté for a couple minutes and add the sauce
8) Turn heat to medium low and allow to simmer for approx. 10 minutes and chicken is cooked through
9) Stir in the yogurt and cilantro
10) Taste and now is the time to add more spice is you like. Have fun with it!
11) Serve it over your choice of carbs and garnish with the chopped green onions and any left over cilantro

Change it up—try shrimp, scallops, chicken of fish

MACROS: 236 cal; 29.5g protein; 14.25g carbs; 6.5g fat
(you may want to add some avocado or more coconut oil for some more healthy fat)

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No shirt or shoes required

by Curtis Kloc

(No weights required, either…)

No long soliloquy – just get this done!

Just do what the “board of death” says: if you do it twice, it should take you 35 minutes. I’m giving you permission to do this anywhere – at lunch, at work, hotel room, etc.

If you kinda want to do it twice but feel intimidated, just make it 10 burpees the second time through.

inchworms25 Inchworms



25 frog jumpsfrogjumps




25 tuck jumps or elbows to kneestuckjumps







25 jump squatsjump squats







25 body saws (pull your feet toward your chest)bodysaws



25 burpeesburpees




25 right side plank tap downplanktapdown







25 floor jacks (jumping jack motion while laying down)floorjacks





25 left side plank tap downplank left







25/side lateral tap downs (tap each leg to ground, jumping motion if you’re feeling strong)lat tap down


by Curtis Kloc

Are you a procrastinator? Do you know what you should be doing? But not doing it? Are you reading an article about a better way to do what you need to do and never actually getting around to it?

Well, it’s Monday morning and I know you think you had a hard training weekend and you need to recover. You do, but let’s get that leg workout out of the way first thing on a Monday morning. All you need is 30-40 minutes and two dumbbells somewhere between 10lbs and 30lbs (5kg and 15kg), depending on your current strength level. Don’t be an A type and overdo it and pull something with a weight that is too heavy.

This will work all of your leg muscles, including your glutes and the inside & outside of your hips. And you’ll feel great knowing you got your leg workout done for the week. You can even post some leg day memes on your Facebook page or post on the Team MaccaX page.

Warm up

  • 100 jumping jacks
  • 200 jump ropes
  • 10 body weight walking lunges with arms straight above your head (almost touching your ears)
  • 20 body weight squats (get your hips below your knees)
  • Easy 60 jog or jog in place

Main Set 1



10/leg walking Lunges with dumbbell weights, bicep curl each time you stand






15 squats with weights into swimmers press







20/leg fire hydrants




Water Break 60-90 seconds

Repeat Main Set 1

  • Run 60 seconds or 200 jump ropes

Water Break 60-90 seconds

Main Set 2

index 2index 014bffd93af1834a_plank-with-donkey-kick-FP.xxxlarge





  • 10 sumo squat with upright row
  • 15 one legged deadlift (only use one of the weights)
  • 20/leg plank with butt kick

Water Break 60-90 seconds

Repeat Main Set 2

  • Run 60 seconds or 200 jump ropes

Main Set 3






  • 10/leg Chair Lunges
  • 15/leg One Legged Calf Raises
  • 20/leg leg abductors

Water Break 60-90 seconds

Repeat Main Set 3

  • Run 60 seconds or 200 jump ropes

 *Cooldown and stretch, foam roll

*do not skip

Aren’t you glad you have your leg workout done for the week ?!

If you have questions about technique or other strength issues, email me at

by Curtis Kloc

For those in the Northern hemisphere, the triathlon season is coming to an end. Time to think about winter, base training, nutrition, planning next year’s race season, etc.

One of the best ways to make sure those things happen is to write them down, then you can think about what daily steps you are going to take toward reaching those goals.

Have you reached your racing potential? What’s holding you back? Endurance, strength, muscular endurance, technique, racing weight? Print this out and grab a sharpie…

Most of us age group triathletes could stand to lose some lbs and gain functional strength.

Answer these questions:

Question One

What does your ideal body look like? Weight? Body fat? Strength? Endurance?

i.e. Can you find people you know, celebrities, people whose pictures you can find that help inspire you…

Belinda0001 Chris-McCormack-Wanaka-2013-IMG_5061








Question Two

What does your ideal state of health look like? Are you always injured? Over-trained? Lack of strength?

i.e. To have a vital, energetic, strong, and disease-free body that lives long and allows me to stay active and enjoy my life to the fullest.

Question Three

Why do you want to achieve these goals?

i.e Confidence? Kona? Overcoming huge medical obstacles? Ego?






Question Four

What limiters do you have that will stop you from achieving these goals, and what can you do to overcome the limiters? Hire a coach, a personal trainer, a sports nutritionist?

Sergio Academy
MaccaX Coach – Sergio Borges


i.e. A triathlon coach would help me put together a better race season that is more thought out and properly prepared for.

One month of sports nutrition advice would have me closer to my racing weight at the right time.




Assess yourself

Now, let’s see where your overall functional strength, mobility and coordination is to start this off-season. (This is something you should do every 3-5 weeks to see how your strength and conditioning program is progressing…)

60 seconds for each item with 1-3 minutes of rest between each one.
Do in order
This should take you about 30 minutes.
It’s a good workout that takes very little equipment when you’re in a pinch!

I’ve included my number in (parentheses.)

Can you beat the coach? Let us know how you go!

  • Push-Ups                                (67)
  • Straight Leg Sit ups                (48)
  • Jump ropes                             (139)
  • Box Jumps                               (47)
  • Body Weight Squats                (59)
  • One lap (~ 365 yards)              (:57)
  • Burpees                                   (16)
  • In n Out with arm wrap (abs)  (75)
  • Bench Dips                              (56)
  • Arnold Press                            (17 @ 35lb dumbbell)
  • Push Press (ab ball)                 (28 @ 35lb dumbbell)

To Your Health,

Curtis Kloc, Certified Personal Trainer

If you’d like a personalized strength or weight loss plan that actually gets results, email me at

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Doing a triathlon is like being the CEO of a company. It’s your responsibility to put in place everything you need to perform at your best. Get the most out of your triathlon training by listening to an expert: Chris “Macca” McCormack has raced triathlons professionally for almost two decades and has four world championships and countless wins to his name. Let Macca’s tips guide you through your next few weeks of training.

Become a confident swimmer.

I think for most people who come into triathlon, the swim is the biggest fear, without question. To overcome a fear of anything, it’s just to get confident, and swimming is a confidence thing.

Confidence in the water comes from doing more and more swimming, so do whatever it takes to keep you in the pool — if that means swimming with fins, with paddles, with pullbuoys, with snorkels — to try and get more and more mileage. You walk away from the session not feeling intimidated and nervous, thinking ‘I got nothing out of that except a horrible time at 5:30 in the morning’. Instead when you go for a session, you go, ‘Wow, I swam one mile today and felt great. Maybe I’ve done that mile with fins, but I did that mile’ and then you get back doing it again and again. Before you know it you’ve done two or three months of consistent swimming. That confidence in the water starts to come with just basic time in the water.

Swimming is very much a technique-based sport, but you gotta do technique with fitness, so spending time doing it is key — but doing it right is important. Get a good coach, someone to look over you. Technique first built with a lot of time and fitness in the water is the only way to improve your swimming.

In open water, sighting becomes important, there’s no black line when you go out into the open water, there’s a completely different feel, suddenly you’ve got people around you. If you’re not a confident swimmer, I would encourage you to get in the open water to get a feel for it, but it’s not imperative if you go through some key drills that will help you, understanding what those drills are, and why you do them.

Your bike saddle is not supposed to hurt.

This is something I learned later in my career because I figured being a professional triathlete and putting in lots of miles, your butt was supposed to hurt. But then I spent some time with one of my sponsors and they explained to me there’s many different types of saddles and many types of sit positions, and there’s a saddle out there that’s for you. Just because your friend has a saddle they think is the greatest saddle in the world does not necessarily mean that saddle is great for you.

Spend your time with a good bike fitter: someone who can really look at your sit position on the bike, and then recommend the correct saddle for you so you can log those much-needed miles pain-free.

Don’t do all your bike training indoors unless you have to.

I do a fair bit of indoor bike work. There’s a lot of benefits around structured training on a CompuTrainer or an indoor trainer. The indoor trainer is a tool, but I wouldn’t encourage an athlete to do all their work on an indoor trainer unless they had to. Of course in the winters, you have to, a lot. If you are, be specific in the workloads — a lot of the things that need tidying up like pedaling issues, strength issues, position issues.

I think there’s nothing like getting out on the roads. You learn skills, it’s a completely different feel how you move your bike around, you understand more how your body reacts with wind. Personal preference, I’d rather go ride in the rain or the kind of heat we have in Phuket.

Practice running off a bike.

The bike leg tends to be 50 percent of any triathlon you do, regardless of the distance. Fifty percent of your time will be spent on the bike, and the position you have on the bike is a shortened hip flexor and hamstring position — you never fully extend your legs. It’s just a very, very different feel.

I came from a running background and this was a transition I had to make personally. A lot of runners come across to triathlon and think this is something they’re going to dominate but they tend to lose a lot of time in the early stages of the run while they try to find their “run feel.”

As triathletes we learn to run very efficiently in a fatigued state. That’s an adjustment that comes with brick sessions running off the bike.

Find a coach you work well with.

I’ve been very, very lucky with the people I work with, but if I were looking for a coach I would look for someone who understands me physically as well as mentally and has good communication. I think great coach-athlete relationships are built over a long period of time. When you see athletes jump from coach to coach, they’ve lost faith in themselves. A lot of times they’re looking for answers in other places. The pros are reknowned for that.

The most successful professionals have long-term coaches. When you’re looking for a coach, just make sure you get on well, you communicate well, and they can understand your goals, your objectives, and your psyche as a person as well as your physical strengths. But be part of that process with them. Be the “CEO of your own company.”

Anybody can be a triathlete.

I think the great thing about triathlon is the challenge of it so people often question whether they’re up for that challenge. I think that’s what draws people to the sport in the first place: trying to answer the unknown for them. A lot of people I’ve seen come to the sport say, ‘There’s no chance I could ever complete one of these’ and sure enough, I’m talking to them at the finish line and they’re going, ‘This is addictive.’

It’s just a matter of committing to an event, saying ‘Yes I will’, and going and doing it.

You do not have to be a lifetime athlete to be a triathlete. People come in all shapes and sizes for all different reasons to do a triathlon. Primarily most people I’m meeting on triathlon finish lines around the world have come in for health purposes. They’ve said, ‘I was at a point in my life where I’ve looked at myself and thought I need to do something where I am in my life’. They came to lose weight, a lot of them are giving up cigarettes or a certain lifestyle and they really embrace this triathlon lifestyle. For many of them, they came from non-sporting backgrounds. Many of them started off doing fun runs and saw triathlon as the next challenge. While it looks to be the most physically demanding sport in the world, I think people can relate to those three disciplines and I think they believe the challenge is something that’s attractive and they can do it. Whether you’re a good athlete or not, that’s the beauty of triathlon.

In an effort to become better endurance athletes, we dedicate a great deal of time to training and racing at a level which continually stresses our bodies.

Let’s take a look at what causes fatigue, how to recognize it and most importantly, how to deal with it.

In general, most endurance athletes believe they need to train hard and feel either tired or “wasted” from most workouts (i.e. more is better). It is now well in to the triathlon season and a lot of athletes continue or are beginning to have feelings of fatigue characterized by a general decrease in performance.

We are so motivated at the beginning of the year; we forget the season can last up to 10 months. The long season, combined with family, work and other daily activities can take its toll rather quickly.

How we get there

Fatigue can come about through a combination of many factors, making it very difficult to pinpoint at times. Beyond off training issues, the common ingredient is too much training intensity. Intensity itself can be difficult to quantify, as it is a dynamic combination of volume (frequency, duration) of training along with actual effort level.

In addition, the level of training recovery also affects overall “intensity” of training. This is why paying attention to proper intensity (Easy means Easy!!), along with training diaries, becomes crucial.

When aiming for e peak fitness, where you lead your training stimulus beyond your current capacity, followed by a period of the body adapting to and super-compensating to the workload, there are three important points to understand about athletic fatigue:

Acute overload is a good thing. It’s the means by which we make improvements, in which limited physical stress allows us to improve our physiological performance. View acute overload as doing some type of lactate tolerance or lactate power workout on a given day, followed by recovery the next day.

Over-reaching is also a good thing where we over stress the body longer than we do with acute overload. An example of overreaching may be how you feel during a successive days of intense training. It is usually characterized as having lower heart rates, while at the same time still being able to produce just as much power as when you are fresh.

Overtraining, however, is not a good thing. We’ve gone far past overreaching and our performance has declined significantly. We can’t get our heart rates to rise up to normal levels; we don’t have the same power or motivation to train or race. Our legs usually feel heavy.

An interesting and far too common occurrence that usually results in overtraining (and eventually fatigue) is when the athlete’s performance starts to decrease; their first thought is that they are not fit enough. They then decide they need to train harder. The hole has already begun and by going back and training with more intensity and volume, the hole grows deeper and deeper.

If you begin to go through a period of persistent tiredness, back off and get some rest. Trying to identify what type of fatigue you have

I think it is very important to understand that there are many forms and causes of fatigue. The first step is to identify specific characteristics of fatigue:

Subjective factors include: appetite and weight loss (or gain), sleeplessness, irritability, lack of motivation and possible depression.

Nervous system factors — Younger athletes can experience fatigue that affects the sympathetic nervous system, including: higher resting heart rates and blood pressure, sleeping disturbances and elevated basal metabolic rate. Older athletes can experience the symptoms that affect the parasympathetic nervous system. Some examples are: lower resting heart rate and decreased blood pressure as well as early fatigue in your workouts.

Other signs of fatigue include more sickness (i.e. colds), aching leg muscles that are sore to the touch and lack of quality sleep.

How to get out of overtrain state

First and most importantly, you should seek help from a qualified coach and/or medical doctor. Describe the situation in detail and have a blood test done to check for a variety of markers that could be contributing to, or are a result of, fatigue. For example, iron deficiency anemia is a common problem that can be identified with a common blood test.

In addition, have your ferritin levels checked. Ferritin is a protein in the body that binds to iron. Most of the iron stored in the body is attached to ferritin. The amount of ferritin in the blood may help indicate the amount of iron stored in your body.

Consult a sports psychologist to talk with about performance issues and dealing with the daily stresses of life, while also trying to be an elite level athlete. Probably even more importantly, talk to your partner and support network!

Rest, rest and more rest and/or a reduction in training volume and intensity is a sure treatment, but not a final solution. You and your team have to determine the cause of the fatigue, how long to reduce training, and then make the necessary adjustments to prevent the problem in the future. Your training logs can also help in this process.

How to prevent

In closing, prevention is the best cure. The optimal solution is not to get to the point of being fatigued. In terms of a training program, remember that it is better to be over-rested than over-trained. If you begin to go through a period of persistent tiredness, back off and get some rest. A customized training program and good communication with your coach can prevent a chronic problem before it begins.

Having routine checkups from your physician which include blood work can also identify signs before they happen. Consulting with a good sports nutritionist can help give you a diet that meets your athletic needs, a vital component. Think of the long haul and what stresses you are putting onto your body.

Stay Healthy and Good Luck on your training and racing!
Coach Sergio Borges

A few weeks ago I had a friend and fellow triathlete come and stay with me for a solid weekend of training. While he was down we did a park run. For those of you who don’t know a parkrun is a free 5km race held around the world. They are a great opportunity to go out and smash yourself every week to see how you are going. I ran well for me and managed to complete the 5km in 18:21. After the race I was talking with my mate about the places you go in your mind while you are racing. The thoughts that you have while you are hurting. It was interesting to get his opinion as he has completed 3 full Iron Man races. But what we agreed on was that no matter whether it is an Ironman that can take some people 17 hours or a 5km race done in less than 20 minutes you will have similar thoughts at some point during the race. I thought I would try and talk about the different stages of racing that I usually go through. With a triathlon, you will find I may go these stages multiple times, sometimes on each leg and sometimes a few times on the same discipline.

Stage 1 – Nerves
Prior to the race start I am always nervous. Depending on the race I am nervous for different reasons. Before a triathlon I am usually nervous about having a mechanical issue on the bike, something outside of my control going wrong. With a run I am usually nervous about how much it is going to hurt. Anyway no matter how much I care or don’t care about the result, I always experience the nerves before the start of a race. This isn’t necessarily a bad thing. I find the nerves force me to concentrate, I use the opportunity to go through the race in my head. Think about what I am going to do at what point. I also find it helps me to focus. It is funny, but I do the exact same thing before an exam. I use the nerves I am feeling to ‘get in the zone’. I know some people say we feel nerves because we are scared and this might be the case. We fear that we haven’t done enough or we aren’t good enough. It doesn’t matter what it is that causes the nerves but it is important to accept they are going to come and come up with a way to manage the nerves. Trust in the work you do and try to remember the feeling you will experience when you cross the finish line.

Stage 2 – Overconfidence
Every single time I race I know I am going to do this. I try to prevent it. Tell myself not to. But time and time again, the first thing that I do is go too hard. When you get to a race you are usually well rested from a good taper. You reduce your training volume so you go to the race fresh and ready to go. If you have done this properly you have probably been feeling a bit frustrated from the lack of activity. Throw in the adrenalin of race morning and you have a cocktail for some seriously fast racing, whatever your level.  When I did my last park run I saw that after 500 metres I was running at around 3:10 pace. This is way too fast for me. In a triathlon it is usually ok because it is good to go out hard when you start the swim. You avoid the violence of the swim and can get on the feet of a weaker swimmer. I really notice this happening to me when I get onto the bike. The bike is my strongest leg so I am super keen to get on it and go hard. In fact the only leg I don’t normally experience this is when I get off the bike and onto the run. I may not feel good but I do usually tend to start running too quickly. It is critical to acknowledge that what you experiencing and try to adjust as quickly as possible.

Going out too hard will limit your ability to come home strong

Stage 3 – Oh Shit!
This is what I think when I realise I am going to hard. You know that by going to hard this early you will pay for it later. It can be hard to change your approach when things are going well. As stage 2 is called overconfidence, you don’t immediately accept that you are performing above your capacity. If I have gone too hard for too long I know that I am going to suffer later. It becomes a matter of how I am going to suffer.

Stage 4 – Rhythm 
After things have settled down you are able to get into a zone where you are able to maintain your pace. It might not be easy, you may still be suffering, but you are able to endure. Even when it hurts it is ok. You have trained for it before and know how to deal with it. In my opinion, the secret to racing is to try and maximise the length of this stage. The longer you are able to stay in the rhythm zone the stronger your performance will be. While you are in this zone your mind can sometimes wander. For me, I do a lot of maths in my head. If I run at this pace for the next X kilometres that means I should run this time and get to the finish in this time. It is important to try and stay focused. If you really get distracted it is possible that your pace will drop off and your technique will go out the window. This can lead to injury. So while this stage is the longest and I suppose kind of the easiest, it also has some of the greatest risk. Again, you may not feel good in this stage but it feels a lot better than what you are about to endure.

Stage 5 – Hello My Friend
Stage 5 is where I believe your race really begins. This is when you start to realise you are hurting. You may feel a niggle or notice how sore your muscles are. Your breathing might become hard and you are struggling to hold the same speed you were before. It is about this time when the voices in your head start to kick in. It is amazing how quickly I can go to a negative place when I start to hurt. I have experienced this feeling in every single race I have ever done. The response that I have had to it has varied from successfully managing to deal with it to letting it beat me. Some of the best advice I have ever heard about dealing with this pain is accepting that this is going to happen. You are going to hurt. You are going to have negative thoughts. I deal with these negative thoughts in a number of ways. Firstly, I thing that if I am suffering it means that I am working hard which for me usually means I am having a good performance. I then try to think about the positives. I try to remain positive. I analyse the race, how long is left, can I use some sugar? How is my form? This all works for me. Sometimes this is the second last stage of the race. Other times there can be one which is even worse.

Stage 6 – I’ll Show You
This is the stage you go to when you are in real trouble. I have gone to this place 3 times when racing. The first was during a bike race in Norway, the second was the marathon I ran in Trondheim in Norway and the third was at Western Sydney 70.3 last year. This is when you can do nothing to manage the pain and suffering but force yourself to keep going. It is horrible, it is emotional. You quit, you pull out, you retire from the sport, you make all kinds of comments. I like to say to my wife that I am not responsible for what comes out of my mouth when this happens to me. It isn’t true but there certainly is an element of truth to it. I don’t really remember thoughts from those times where I have really been hurting. I remember feelings anger, fear, sadness. Every person will deal with this stage in their own way. It is why we train, to be able to manage the worst case scenario. It is why we push ourselves to the limit on the track, in the pool. It is the stage in the race when you realise that your mind is stronger than your body. Your body is in agony but your mind tells you to keep going. If you can survive this stage then the final stage will be even better.

When it gets bad it can be really bad

The Final Stage -Euphoria
The first feeling I normally experience when I finish a race is relief. This is often followed with a strong desire to:

  1. vomit
  2. lay down
  3. eat
  4. drink

As the minutes after you finish pass you start to feel better and better. You see the people you know, your friends and family. If you have had a good result you start to realise what you have achieved. You start to feel amazing. I actually believe that no matter how much I have hurt while racing I normally feel great for a good 30 minutes after the race is over. I am actually surprised they do not try and get people to sign up for more races at the finish line. I reckon they would have huge success. This stage is the reason why I choose to suffer. It is all worth it at the end of the race.

That finish line feeling makes it all worth while
That finish line feeling makes it all worth while

So this will ultimately be different for everyone, but these are kind of the stages that I go through when I am racing. I am really curious to know if anyone else experiences the same and how they deal with it.

Are there any other stages which people experience? Leave your comments below.



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Team Member Curtis Kloc shared his birthday workout with us – you can do this twice a week (without getting older!) Curtis is a certified personal trainer.

“I turned 40 on Monday… Man that sucked! How do we stay healthy & fast as we get older? We get and stay strong! We all know strength training can keep us going and put us on the podium. You need motivation to do two 30 minute strength training sessions per week? What if I told you that you will get an entire workout that you can feel, and you’ll be able to see the results!

Macca, Dave Scott, Crowie, Rinny! They all tell you the same thing! Gotta do it!

Here was my birthday workout that takes 25-30 minutes and hits the whole body. I did it with 25lb dumbbells and it took me 25 minutes. Practice good form over speed. Avoiding injury is your first priority!

Once you start, go at your own pace. Do it in order, and finish one exercise before moving on to the next one. You should use a set of dumbbells that are 5-25lbs for all the exercises noticed. Don’t blow this off; grab some 10 lb dumbbells and tell me you don’t feel great after this!”


100 jumping jacks
100 jump ropes
¼ mile easy run

40 of each of the following exercises




1 Normal Pushups
Chest all the way down to the ground
Go to your knees to finish if you’re new to push-ups






2 Walking lunges with dumbbell weights
Straight back, hips straight down to the ground






3 Squats with dumbbell weights
Straight back, put a chair under you if you’re new to squats
You should be sitting straight down, don’t bend forward





4 Arnold Presses (sitting on chair)
Straight back, this gets all 3 of your shoulder muscles






5 V-ups
Awesome ab exercise, reach up toward your feet, lower back off the ground






6 Straight leg raises
Most people never work the lower abs, don’t let the feet fall forward
Lift your lower back 3-4 inches off the ground, don’t let your feet swing forward





7 Decline Push-ups
Use a chair, or yoga blocks to be lower







8 Bicep Curls
Don’t swing your body, keep your back straight






9 Tricep Kickbacks
Stay bent over, back straight and keep your elbows in tight and stationary







10 Straight-leg Deadlifts with Dumbbells
Legs straight, don’t arch your back




Bonus: (if you finish in less than 35 minutes)

* 40 shoulder shrugs with the dumbbells

* 40 calf raises, 20 slow, 20 fast, with the dumbbells


Try this out and let us know how you go!









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Rachel Vickery gave a great session at the recent Australian MaccaX Camp on breathing techniques and here’s some follow up tips for you all.  Feedback has been great

Just a couple of tips to remember for your breathing. Remember there are two key things for breathing well for performance. The first is having the most efficient and optimal breathing pattern at rest…. This means using you diaphragm and breathing in and out through your nose. Do this driving to training, sitting at work, watching TV at night, doing your stretching etc. If you naturally breathe through your mouth, or into your upper chest it will take time and practice to change it but it is SOOO worth it. If you need help with this come see me in the clinic or send me a pm and I’ll send you an audio file for a breathing exercise. In person is best for you, but the voice file will get you under way!

Second, when you are running and riding the most important thing to focus on is breathing OUT! Get the air out of your chest and it will come back in so much more easily! When you swim, remember to focus on blowing bubbles under water. Don’t be the guy or girl that tries to breathe out and in during the short time your mouth is out of water! You’ll just end up dizzy, tight chested, fatigued and unnecessarily short of breath!

I’ve had some feedback from a few athletes who are already integrating this who’ve told me it’s made a huge difference to their training! It’s amazing how powerful a few small tweaks can be!

Chris Stevens It’s been working wonders…. Can’t believe how much difference it makes
Julie-Ann Dillon Massive difference for my running…HR is so much lower!


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Rachel Vickery gave a great session at the recent Australian MaccaX Camp on breathing techniques and here's some follow up tips for you all....