Circuit Programs - Week 3 & 4

Intermediate / Advanced

Circuit 3

Warm Up

5-10 minutes gradually increasing your heart rate until you are puffing and sweaty (eg walking, then jogging, then running)

Circuit

As Many Rounds As Possible (AMRAP) – 20 minutes

20 push-ups
50 band frog pumps
25 TRX row
30 band hip thrusters
10 tricep push-ups
90 glute abduction / adduction

Abs

30 seconds per exercise

Crunches
Bum hops
Heel taps
Side plank
Front plank
Side plank
Front plank

Cool Down

5-10 minutes gradually decreasing your heart rate  until you can sustain a normal conversation (eg jogging then walking)

Full body stretches

Instructions

You are to complete as many rounds as possible for 20 minutes.

If you want to calculate your heart rate, watch my video on calculating heart rate intensities.

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Skinny Fat

Many of us keep an eye on our weight, but if we really want to be healthy, we should ditch the scales. Exercise physiologist Naomi Ferstera joined us to talk about the idea of ‘skinny fat’ and how despite a slim physique you could be doing more harm than good to your body. #9Today

Posted by TODAY on Thursday, March 8, 2018

Lower Body

A 30 minute class focused on improving lower body exercise technique and strength.

Upper Body

A 30 minute class focused on improving upper body exercise technique and strength.

Boxing

A 60 minute class focusing on boxing technique and fitness. This class is run intermittently throughout the year in 8 week blocks.

Body Composition Analysis

We now offer the latest in bioimpedance analysis for our clients in Ipswich, QLD. A bioimpedance analysis will estimate your body composition and is so helpful in monitoring your progress when you start a new way of eating or exercise plan.

Our Biompedance Scan will give you the following data within seconds of starting the test:

  • Body fat percentage, kilograms and individual ideal ranges
  • Lean tissue percentage and kilograms
  • BMI
  • Basal metabolic rate (BMR)
  • Water volume in litres, as a percentage and individual ideal range
  • Body Impedance (Z)

Benefits to Our Clients:  

  • Monitoring excessively high or low levels of Total Body Fat
  • Certainty of fat loss, not muscle loss
  • Verifying the effect of weight loss programs
  • Dietary and exercise recommendations based on results
  • Body composition monitoring in association with specific ageing and/or medical conditions
  • Investigating mysterious weight gain or loss associated with periodic bloating or dehydration

This test is non-invasive, takes around 15 minutes to perform and can be done onsite. As an exercise physiologist, I can interpret these results accurately and provide professional advice and recommendations on exercise programming, energy intake and the need for further investigations.

Online Timetable

Classes are held in our Online Group Training Facebook Group

Monday

12.00-12.45pm: HIIT

Tuesday

9.00-9.45am:Lower Body

Wednesday

12.00-12.45pm: Abs & Stretch

Thursday

6.00-6.45am: Upper Body

Friday

4.30-5.15pm: HIIT

Saturday

6.00-6.45am: HIIT

Sunday

Ipswich Timetable

Classes are held at various locations in Ipswich – check the class description

Monday

6.15-7.15pm: Boxing  (first Monday of the month is a fitness testing session)

Tuesday

4.30-5.15pm: HIIT

Wednesday

9.15-10.00am: HIIT
6.15- 6.45pm: Aqua

Thursday

5.00- 5.30am: Aqua
6.15-7.00pm: HIIT

Friday

5.00am: Running group
(Short run: 2km)

Saturday

6.30-7.15am: HIIT

Sunday

Abs & Stretch

A low impact class designed to improve abdominal strength and whole body range of motion. This is a class that can be done every day.

Running Group

We offer both Long Run (5km) and Short Run (2km) sessions, with everyone being given the running track at the start and then setting off at their own pace.

The Long Run is for experienced runners and is at Limestone Park (we meet near the netball courts). The Short Run is for anyone who is interested in learning to run through to experienced runners. For the Short Run, we meet at the Riverheart Parklands car park, which is accessed from Roseberry Parade, Woodend.

We do occasionally change courses, so please check the Facebook group prior to coming along to Running Group for the first time.

Aqua

Thinking this might be something your grandma would enjoy? Think again. These classes incorporate HIIT principles but without all the stress on your joints. Be ready to get your heart rate pumping in the pool! Aqua is held at Ipswich SHS swimming pool on Hunter St, Brassall and goes for 45 minutes.
NOTE: This class is an additional $5 for people who are not on unlimited classes plan.

HIIT

These classes are held at Sutton Park (Ipswich), run between 30 and 45 minutes and are designed to get your heart rate pumping. The classes include boxing, circuits, running/jogging/sprinting, body weight exercises and everything in between. They are fast and fun and ALWAYS catered to everyone’s individual fitness.

NUTRITION PROGRAMS

We also offer corporate discounts on our Eat Fat Get Fit Programs, which include: menus, recipes, eBooks, weekly online education, exercise programs and videos, online meetings with our dietitian and loads of support. We can tailor a package to suit your company and your budget.

HEALTH ASSESSMENTS

We can also undertake individual health assessments which include the measurement of blood pressure, waist circumference, resting heart rate and nutrition/exercises analysis which will provide us with an overall health status of your employees. We will then report this information back to you.

Pricing for individual health appraisals is based on the size of your company.

WELLNESS SEMINARS

I have been teaching and lecturing for over 10 years in the fitness industry and education is a core tenet of my business. I run Healthy Living workshops for my own clients and can provide similar workshops or presentations for your staff.

These short wellness programs can be delivered at your place of business and focus on the latest research with practical application for improving your staff health and productivity. Participants receive a copy of the workshop material and are given opportunities to apply principles to their own situations.

Seminars start at $300 for up to 45 minutes and include all the presentation information and a Q&A.

GROUP TRAINING

A corporate health and fitness program is an excellent way of improving job and employee satisfaction and reducing staff turnover. By retaining experienced staff and boosting their health and energy levels, you in turn increase the profitability of your company. Our experience has shown that corporate health and fitness programs:

If you are interested in corporate training, The Naomi Ferstera Group can come to your workplace, or somewhere mutually convenient, to undertake group training with your staff.  Our corporate fitness trainers will bring the equipment and their expertise; you just need to supply the participants. Group training prices start from $170 per session (for up to 12 participants).

SUPPORTING PERSONAL TRAINERS OF CLIENTS WITH CHRONIC ILLNESS

Australia is facing a chronic disease epidemic. Diabetes is the fastest growing chronic condition and cardiovascular disease (CVD) is the number one killer.  Diabetes and CVD place people at considerable risk for adverse outcomes during exercise and clients with chronic illness who are high risk, in accordance with the APSS, require referral to a GP or appropriate allied health professional.

“Registered Exercise Professionals may work with higher risk clientele (whose conditions are stabilised and managed) after making a written referral to and receiving documented guidance on the exercise program from the clients’ treating medical and/or allied health practitioner. Registered Exercise Professionals should refer to the nationally endorsed APSS to stratify client risk and determine appropriate exercise intensity for physical activities based on the client’s risk classification.”

As an exercise physiologist, I can work with your trainers who have clients with serious chronic illness to ensure adequate duty of care is maintained. The referral process between PTs and EPs reclassifies these conditions as “managed” and reduces litigation risk for both you and your trainers.

BODY COMPOSITION AND METABOLIC ANALYSIS

We can also provide body fat and metabolism testing services to your clients, either on request by clients or on an ongoing basis at your site.

Bioelectrical Impedance Analysis

Bioelectrical impedance analysis is a fast and efficient way to assess client’s body composition. We use the Maltron BF900 which provides us with accurate data on

The benefit to the client includes:

This test is non-invasive, takes around 15 minutes to perform and can be done onsite. As an exercise physiologist, I can interpret these results accurately and provide professional advice and recommendations on exercise programming, energy intake and the need for further investigations.

Indirect Caliometry

We are also taking expressions of interest for this gold standard metabolic assessment. Indirect caliometry is an effective and non-invasive way to accurately assess your client’s metabolic profile and identify dysfunction. This assessment provides insight into why weight loss may not be occurring and provides practitioners and clients with accurate data to improve their intervention. It can also be used to fine-tune both exercise and dietary programs to optimise results.

Indirect caliometry can be used to:

For more information about these assessments or to indicate an expression of interest in Indirect Caliometry, please contact us.

HEALTH AND NUTRITION WORKSHOPS

I have been teaching and lecturing for over 10 years in the fitness industry and education is a core tenet of my business. I run Healthy Living workshops for my own clients and have taught CEC courses for personal trainers and can provide similar services for your clients and PTs onsite.

Client Workshops

I have found that my clients are more likely to adhere to my intervention if they know why they are doing what they are doing. My client workshops have been hugely successful at increasing client adherence, success and satisfaction with our services.

I can provide workshops for your clients onsite covering topics such as low carb healthy fat nutrition, intermittent fasting, fitness as medicine or chronic disease management through lifestyle interventions; or I can tailor a workshop to suit a specific topic of interest. Presentations typically last for 45 minutes with a Q&A at the end for an additional 30-45 minutes; however, we can tailor the workshop length and the content to suit your clients and needs. Workshop participants receive a copy of the workshop material and are given opportunities to apply principles to their own situations.

PT Education Workshops

Due to the increasing number of Australians with chronic illness, I also run workshops for PTs covering:

If this is something that is of interest to you, we can offer corporate pricing for company-wide training or individual prices for trainers. This workshop will provide one CEC from the category of “In-House Training” with Fitness Australia.

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