NEWS & UPDATES

A huge congratulations to Fraser O'Rourke for being selected as the inaugural S7 Strength & Conditioning scholarship winner. Fraser is a dual sport athlete, playing cricket for ACT since the age of 9, and NPL 1 in soccer. He is also already playing grade cricket for Queanbeyan in division 4. It was an extremely difficult decision to select the winner, having 17 applications sent in from sports including rugby union, rugby league, motocross, kart racing, rowing, netball, biathlon, ski racing, cross country, swimming, basketball, rowing, cricket and soccer. We are extremely excited to help Fraser develop over the next 10 months at S7.

S7 Strength and Conditioning is a gym for everyone, including soon to be mums who want to stay active in a safe and supportive environment. Weight programs are personalised to ensure both mum and bub are safe and conditioning classes are adapted to a comfortable level whilst still getting the most out of the workout. There are several benefits of exercising while pregnant including: • reduced back and pelvic pain • prevention of excess weight gain • lower risk of gestational diabetes • improved circulation • improved sleep • preparation for the physical demands of labour • and many, many more. Keeping active during pregnancy also helps the body and mind bounce back after giving birth. Maintaining exercise during pregnancy and returning to the gym and routine as soon as possible has several benefits for both physical and mental health. Not only do our expectant mums maintain healthy habits during pregnancy, but they also build great connections with each other and return to the gym for our mums and bubs classes from as early as four weeks (with doctor's approval). Whether you’re in the early stages of your pregnancy or nearing the end, you will be well supported throughout your training at S7. Since taking this photo, one mum has given birth and two have finished up their training. All three trained up until 2 weeks prior to their due date and they all amaze us with their dedication to training throughout their pregnancy.

They have been with me since the start. And considering that was in 2007 when I was a skinny 17 year old that to be honest had no idea what he was doing is quite an achievement. We began training on ovals and in sports halls across Canberra working for Master Sport and Life. Next, they followed me to ANU sport where we trained for 5 years. After that it was to CIT in Bruce for another 2 years. We then moved to Narrabundah where we trained at Easts Rugby facility for 18 months. They are now driving all the way to S7 in Beard which I am so thankful for as they either live on the North, or far South of Canberra. It hasn't always been smooth sailing. All of them have had injuries at different stages that we have had to work around. There are certain exercises that some will never be able to do again without pain however instead of quitting they have been resilient and willing to allow me to make the necessary changes so they are able to continue doing what has become not just a phase but a part of their lives. Programming has had its challenges, especially with the change of locations. We went from having not much equipment to a lot, followed by not much again and finally to a place with all the space and equipment I need to ensure their workouts are always different and challenging. They all train at 6am and rarely miss sessions. Most have bought children to train over the years but currently just one flies the flag for the younger generation which is something we can all learn from. They realise that you don't have to change gyms/trainers whenever things get tough or stop working as quickly as you like. If you stick it out and implement the right changes results will follow. It is a marathon and not a sprint! Without this group of amazing people supporting me for so many years I doubt I would of made it this long in the fitness industry, I thank them all deeply for supporting me throughout my career. Also a special mention to one original that wasn't in the photo and a few more who completed most of the same journey until very recently.

At the start of 2019, as a New Year’s Resolution, Mallory decided to run 5k. She struggled through and managed to finish it, but then felt aimless without a specific goal to work towards. She only knew that she didn’t want to waste any progress she had made, so she set up a short list of goals to work towards: 1. Learn how to lift weights – she had always enjoyed strength training but injured herself multiple times previously a. Sub-goal to improve upper body strength especially 2. Lose 30kgs 3. Build a habit of going to the gym 4. To be able to “keep up” when in Europe (2019) Mallory began training at S7 on the 2nd of May 2019. She had been a member of a number of other gyms however never found the right fit for her. We are so happy that S7 is. In the beginning she trained exclusively in the afternoons. From the start she was consistent and rarely missed a session. She once told me “you will never see me here in the mornings”, which she seemed very adamant about. These days, I not only see Mallory training in the mornings – sometimes she is one of the first in the gym. Mallory didn’t have a lot of resistance training experience. She was however eager to learn and determined to get movements right. The squat has been the most challenging to date, which is why her current PB of 58.5kg x1 back squat is very impressive. The deadlift looked great from the start and Mallory has always enjoyed the movement. Her current PB is 92kg x1. The bench press was once her friend however lately has been hard going. She is trying to lift the elusive 50kg target without any luck yet. Other exercises that Mallory has impressed at are box jumps, stability ball exercises, snatch balance and assisted pull ups. Early in 2020 Mallory started attending the boxing/kickboxing classes I run after trying boxing only once with me in 2019. She now attends all 3 each week and has developed a real passion for it, especially kicking! She has picked the technical side up really fast and now keeps up with my regulars. Twice per week Mallory now attends both the kickboxing class followed by the conditioning class; she is one of only a few who does so which shows how far she has come. All of this hasn’t come easy: Mallory is so dedicated not only with training but also eating well. Food is 80% of the battle – one that she is winning. She trains up to 8 sessions per week, rarely under 7. She sets goals for herself which she works hard to achieve. She has found somewhere to train where she feels comfortable, and, I would say, enjoys. Her journey is just beginning but I’m confident Mallory will keep eating well, turning up, working hard, making sacrifices and achieving those goals.

Mum's and Bubs classes are from 10.30-11.30am on Wednesdays and Fridays. They are perfect for new mum's looking to get back into fitness. You can bring your bub or come without them if you prefer. There is no lock in membership with these classes as we acknowledge that it is difficult for new mum's to commit with a newborn. The cost per session is $10. There is no age limit on your baby, toddlers are welcome. We have a play pen for everyone's safety however a lot of the time the babies roam free. Chris is willing to help out with unhappy babies if you are comfortable with him doing so. The intensity of the session is decided by you and how you are feeling on the day. The first week is free so come and try them out, please contact Chris prior to turning up.

Step 1 Measure. Using a a combination of some or all of the below list. You need to know if what you are doing is working. Ensure you re-measure at the same time of the day. Measuring tape (make sure the measurements are accurate for next time) Scales (weight) Skin folds Photos (front, back and side, try to wear minimal clothing and retake in the same clothing) Dexa scan (the gold standard in measuring devices) Step 2 (Optional) (every morning you perform fasted cardio) Amp-V. This is an oil based product created by ATP Science which will help to promote fat burning and also muscle sparing. You take the recommended dose in the morning on an empty stomach (or with black coffee) prior to performing 15min-1 hour of cardiovascular (cardio) training. Step 3 (minimum 3 days per week, preferably every morning) Early morning cardio training. Why early morning? Because you haven't eaten since the night before, meaning your glycogen stores will be depleted and your body will burn fat rather than glucose. It doesn't have to be at a gym, going for a run or brisk walk will do the job. Weight training is also crucial to improve muscle mass which will raise your metabolism and therefore burn more calories. Ideally, these sessions can be performed in the afternoons 2-4 times per week. Step 4 Eat a low/no carbohydrate meal after your training session to prolong fat burning. As soon as your body has glucose the fat burning period is over. Sweeteners won't work either, your body will still believe it is receiving glucose which will end fat burning until it works out there is no glucose coming. It will then convert other substrates such as protein into glucose through gluconeogenesis. An example is an egg, mushroom, baby spinach and tomato omelette with feta and optional avocado. It can be prepared the day before and eaten cold at work. Step 5 Eat a balanced diet for the remainder of the day, ensure other factors are addressed. Avoid processed/fast/sugary foods Ensure you eat enough so as not to go into a large calorie deficit Drink plenty of water Get adequate sleep whenever possible (6-8 hours per night) Implement steps to reduce stress levels Step 6 Re-Measure after 1 month to 6 weeks (as long as you've followed the protocol).