Author Archives: Nathan Tieppo

Man Up Monday – Body Weight Descending Ladder

Man Up Mondays are back and to celebrate we are kicking things off with a bang. Using only body weight exercises we are going to do a descending ladder beginning with 21 reps and reducing by 3 each round down to 9. So starting with 21 reps of everything, then 18, 15, 12 & 9.

The exercises are:

Chin Ups 

Box Jumps

Push Ups

V Sits



Complete this workout as fast as you can with great form and post your time below.

Have fun!


The Ins & Outs Of Exercise: How To Squeeze It Into Your Day

Exercise is the best way to improve a person’s mood as well as their overall health. People who exercise look and feel much better than those who do not exercise. The health benefits of exercise include less stress, less anxiety, improvement in quality of life, reduced risk of some cancers, weight control, and a healthier immune system. According to the CDC, all it takes is 30 minutes of moderate exercise each day to greatly improve a person’s quality of life and overall health. When a person exercises, their mood is boosted, which helps people feel more cheerful, happier, and relaxed. All of these lead to an improvement in physical and mental health.

The only downfall to exercise is that so many people fail to realize the extent of the benefits they will receive from exercise. For people who have little time, and little desire to exercise, there are ways to incorporate some fitness into their daily routine using common exercise techniques as well as less than common techniques.

One way for people to incorporate exercise into their daily life to improve their mood and overall health is to start walking. People don’t have to go outside to walk; they can simply invest in some home gym equipment. Treadmills and ellipticals are great pieces to invest in. Those who want to walk can park their treadmill in front of the television and get some exercise while watching their favorite morning news programs or night time programs.

Additionally, home workout videos are great. People can invest in dance DVDs, yoga DVDs, and a variety of other at home workout DVDs that will allow them to workout at home while the kids are sleeping or dinner is cooking.

Mobile Personal Trainer

There are additional benefits to those who make the choice to workout outside. Five minutes of direct exposure to sunlight is enough to improve a person’s mood for up to two hours. Not only does outdoor exercise make people happier than indoor exercise, it’s just as good for their bodies.

Good outdoor exercises are easy to come by. People can take a long walk, go golfing, take a jog, walk the dog, push the kids around the park in the stroller, play a game of football, play a game of basketball, get a game of tennis going, go swimming, or ride their bikes.

No one said exercise has to be boring, or that exercise has to feel like a workout. Furthermore, people who want to exercise outdoors but don’t care for sports can take up gardening. Yes, gardening is a great form of exercise. It will also help make people look as good as their yard looks.

Exercise has a number of health benefits. There’s no reason people shouldn’t want to look better, feel better, be happier, ward of certain diseases, and improve their quality of life. There is no downside to exercise, unless people are against looking and feeling great!

‘iTech Training

Fitness AppsFor a few years now there have been smartphone apps for just about anything you can think of to make our lives just a little bit easier. From doing your banking, to booking a cab and finding the nearest public toilet, they just about cover it all. So why should health and fitness be any different? 

There are 1000’s of apps for iPhone, Android, Blackberry and Google operating systems. from the quirky to the informative, to assist you in getting into great shape – here are a few of my favourite iPhone fitness apps:



Map My Run, Run Keeper, Endomondo

There are a few different versions of this style of app, but whichever you choose, they all do a pretty good job. Simply strap your phone on, hit start, and your phone becomes a GPS unit measuring your walk, run, cycle or even drive. It will give you real-time feedback on how far you have gone, how fast you are going, and even elevation of where you are. Plus you can upload your activities to facebook or twitter to show your friends (or your trainer) just how hard you have been working, or just to challenge them to try and beat you.

Map My Run





My Fitness Pal

This handy calorie tracker is great for keeping track and learning about managing your daily energy intake. All you have to do is enter a few details about yourself and your goals and then the app will set you a recommend calorie intake. As you eat, select from the list of 1000’s of foods, and see if you meet the calorie target by the end of the day. If you add in your exercise, the app allows for a higher calorie intake to accommodate. A great app to help with weight loss and finding the right foods for you.

My Fitness Pal 






Boxing Timer

This or any other timer really can be a great tool to help to add a bit of variety into your workout. You can set your own work/rest periods, select any number of rounds, and choose from a whole host of funky buzzers to set you off and running, whether it is for Tabata training, long or short intervals, or sprint training. Some strange folk even use it as a boxing round timer.

Boxing Timer




Long gone are the days of being able to hide from your trainer in between your training sessions! This app allows your trainer to set you a program to follow, and as you go through it, fill out details such as the weight used, completion time, heart rate achieved and any other info from the session. Once you’re done your trainer is notified and can check all the data to monitor how you are progressing.




Zombies, Run!

One of the more quirky apps I have come across, but lots of fun and a great way to enjoy exercising even more that you do already. In real basic terms it is a game where you are one of a few survivors in a world that has been overrun by zombies. In order to collect supplies, medicine and construct buildings, you have to physically go out and run. There are even “zombie chases” to get you doing some interval training as you run or walk.

Zombies, Run!






There are just a few to get you started and help you change your training, you can click on the link below each one to go to the developers website to find out more information. If you have any others not on the list we would love to know about them. Just comment below and enjoy your high tech training. 

Improve Your Relationship By Getting All Hot and Sweaty…. In The Gym of Course

Working out improves your long-term health and your fitness levels, and it can help you discover your ideal weight. Working out might be good for your love life as well. Exercising with your significant other can produce a number of benefits. With a workout partner—one that you know well and care about, no less—you have a built-in support system, which can be particularly useful on those days when you’re not in the mood to work out or push yourself. Exercising with your significant other can strengthen your relationship as well; by overcoming challenges and working together to meet a goal, whether it’s to improve your health or lose weight, you and your partner will bond in a new way. Even more, working out with your significant other allows you to spend quality time together. With many ways to work out as a couple, there’s no better time than to exercise with your love.


It might seem like a solo activity, but running is ideal for couples. You can do it anywhere, whether you want to jog around your neighbourhood or discover a scenic route through a park in your town. Running can be challenging, especially when you start. Having a running partner to push you through those moments when you want to stop is essential. For serious runners, this form of exercise can become a major part of your life. You and your partner can sign up for everything from 5Ks to marathons, traveling to participate in the races, achieve a common goal, and spend some quality time together.

Strength Training

Strength training is an important part of any well-rounded exercise routine, but it can be rather dull. Fortunately, this type of exercise is perfectly suited for two people. Head to the gym, and move from machine to machine with your partner, rotating turns between sets. You can do strength training just as efficiently with your significant other as you do it alone. Rather than resting between sets, your partner can move in and do his or hers. Plus, you’ll enjoy the added benefit of having a supportive teammate when you work out.

Outdoor Activities

Exercise doesn’t always have to take place in the confines of a gym, and more creative ways to work out are perfect for couples. If you live near the beach, surfing, skim boarding, and paddle boarding are hobbies that you and your partner can learn together, all while getting in shape. Skiing and snowboarding are cold-weather activities that give you a great workout. Hiking is effective exercise as well, and it gives you and your partner the chance to spend some quality time in nature.


If your standard workout routine is getting old, sign you and your partner up for a class to learn a new skill. Find a yoga or cardio class that challenges you. You might not know what you’re doing at first, but you and your partner can learn together—and perhaps laugh at yourselves in the process—while getting in shape.

Working out as a couple improves your health and your relationship. Don’t be intimidated by sharing your workout routine with your partner. Having a teammate who supports your fitness goals is the first step in establishing a long-lasting exercise routine. Plus, you can spend quality time with your partner at the same time.

Author Bio:

Guest post contributed by Sarah Paulsen, for – suppliers of a wide range of sports and fitness products.

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Man Up Monday – Bodyweight Descending Ladder

For this weeks Man Up Monday workout of the day we are doing a descending ladder lifting your body weight equivalent for the resistance exercises (ie; if you weight 75kg, have 75kg worth or weight on the bar.) 

Complete the following workout in as little time as possible.

5 x Deadlift
5 x Floor Press
5 x Pull Up
500m Row 

then 4/4/4/400m, 3/3/3/300m, 2/2/2/200m, 1/1/1/100m

Good Luck & remember to post your time below

*No additional weight is required for Pull Ups

Why You Should QUIT Smoking

Quitting smoking is the best thing you can do for your health. Half of all long-term smokers will die of a smoking-related illness and smoking affects every organ in your body.

What happens to your body after quitting      

• Within a month your immune system begins to show signs of recovery. |

• After two months your lungs will no longer be producing extra phlegm caused by smoking and blood flow to your hands and feet improve.

• After twelve months your blood pressure returns to normal.

• After ten years of stopping your risk of lung cancer is markedly lower than that of a continuing smoker and continues to decline (provided the disease is not already present).

• After fifteen years your risk of heart attack and stroke is close to that of a person who has never smoked.

• Stopping smoking reduces your risk of developing, or worsening of, lung disease including chronic bronchitis and emphysema.

• Over time, your sense of taste and smell will slowly improve

Financial benefits of quitting

• A pack a day smoker can save around $4,000 after one year of quitting.

• You’re less likely to suffer from some illnesses, which means fewer trips to the doctor, less money spent on medications and fewer sick days.

How smoking impacts your fitness

• Smoking reduces the amount of oxygen available to your muscles, which means they tire faster than normal.

• A study conducted at the National University Hospital in Oslo, Norway, found that regular smokers experienced a greater decline in physical fitness over the course of seven years than non-smokers. As the participants aged, the smokers saw an average decline of 217 joules per kilogram — a measure of energy density — whereas the non-smokers only saw a decline of 86 joules per kilogram. Smokers had less energy available to them, thereby affecting their fitness level.

Quit support

• Call the Quitline on 13 7848 (13 QUIT)

The Quitline is a confidential telephone quitting information and advice service.  Professional telephone advisors provide strategies and support to help you quit. They really understand how hard it is to give up smoking. And all this just for the cost of a local call (higher from mobiles).

• Go online with the Quit Coach is a free online tool giving ideas and suggestions that are relevant to you  It does this after you have answered some questions about your lifestyle and your smoking. The Quit Coach can help you before, during and after you quit.

• Talk to your doctor, pharmacist or other health professional

Doctors and pharmacists are good sources of advice about quitting, especially for advice on quit smoking medications. You will need to see a doctor if you’re considering using prescription quitting medications.

It’s also important to see your doctor if you’ve suffered from a mental illness or are taking medication for one. If you have asthma, diabetes or other health problems it can be useful to discuss quitting with a health professional. See your doctor regularly while you’re quitting, and seek advice if you experience symptoms that worry you. The Quitline can also offer advice and support while you’re quitting


Special thanks to Luke Atkin of Quit for putting this article together for us and letting you know some great reasons and fantastic resources available to help you quit smoking.  

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