Challenge Results!

SIX WEEK CHALLENGE WEIGHT LOSS RESULTS!

We had some amazing results from the Challenge, but a special mention has to go to the following people who achieved great results.  The focus for the Challenge is on reducing the amount of body fat and increasing lean muscle, so it's great to see the shrinking waist measurements from the guys listed below.  

Joelle Dulaurens who lost 5 kilos and 7cm from her waist! 

Fiona Falkiner who lost 4 kilos and 9.5 cm from her waist!

Bec Till who lost 2.5 kilos, 6.5cm from her chest and 5cm from her waist!

Monique Corah who lost 2 kilos, 9.5cm from her chest and 12cm from her waist!

Suzi Rumi who lost 2 kilos, 6cm from her chest and 8cm from her waist!

Cath Comyns lost 8.5cm from her waist!

SIX WEEK CHALLENGE FITNESS TEST RESULTS!

Bronte - 3.8K Time Trial - Bronte to Icebergs and back

Fastest Times

James Griffiths - 16.30
Paula Cronin - 17.10
Bec Till - 17.47

Most Improved

James Griffiths - 2.40 difference.
Julie Hoyle - 1.42 difference
Bec Till - 45s difference.

Bondi - 3K time trial - Bondi to Tama Surf Club and Back

Fastest Times

Pat Hutchison - 12.30
Jess Belnick - 14.05
Anna Randall - 14.06

Most Improved

Seth Hertz - 1.37 difference
Joelle Dulaurens - 1.10 difference
Anna Randall - 54s difference

Coogee - 3.5k time trial - Coogee to Clovelly and back.

Fastest Times

Ryan Smith - 18:00
Peter Lambert - 18:00
Kris King  - 18:30

Most Improved

Helen Lowman - 1.20 difference
Debra Cush - 1.20 difference
Kath Stewart - 59s difference

Fi's Six Week Challenge - Last Session!

The final morning of the challenge and it was cold and dark and raining! Perfect!! I think this would have really bothered me at the start of the Challenge - but I'm used to it now - maybe this Challenge has made me a bit tougher (or maybe I'm just addicted to training!!)

I thought that given the weather, I would be the only one to get out of bed and be down there for training - but I think others must be addicted as well cause there was a group of us at Bondi at 6:00 ready to finish the week on a high.  

It was a great strength session and after the initial 5 mins of moaning about the rain everyone warmed up and really pushed hard.  It was a great way to end the challenge.   

Now I am excited to keep training with The East Side Crew, maybe not as intensely as over the past six weeks but keen to get to five sessions a week and excited for my fitness to keep improving and keep this feeling going!  If anyone is procrastinating about starting training, your have to start somewhere and group training is a fun and social way of doing it.  I recommend it to everyone to give it a go!  Its not as scary as it sounds go at your own pace and watch yourself improve it’s a great feeling!!! Good luck and hopefully see you at a session soon

Fee

xxx

PRAM FIT CLASSES

We are commencing new Pram Fit Classes Start March 13

As part of our Girls Only Training, we are now introducing Pram Fit Classes for Mums and their bubs two days a week. 
East Side Crew Pram Fit Training is a fantastic way to get fit and healthy following the birth of your baby. We focus on building fitness, gaining strength and becoming a fit and healthy mum. 

Come and train with your baby in a great social environment. There are limited spaces available, so if you would like to reserve your spot, call us on 0401 292 928. 

Our Pram Fit Training focuses on:

• Building strength and fitness
• Weight loss
• Increasing muscle tone and definition
• Developing core strength and stability
• Healthy eating and nutrition
• Creating a fun social environment

GIRLS ONLY TRAINING. Bronte Beach. 9:15 am Monday, Wednesday and Friday.
PRAM FIT TRAINING. Bronte Beach. 9:15 am Monday, Wednesday and Friday.

Check out the timetable here. 

SMH Half Marathon and Mother's Day Classic Training

Want to run in the Mother's Day Classic or SMH Half Marathon?

East Side Crew has the complete training program to get you fit for your event.  Our training program is open to everyone and we cater for all fitness levels, from beginners to elite. 

To register you need to do three things - easy peasy!!

1. Firstly, click here and register for our nine week training program.  You can register for yourself, friends or family members.  Registration closes on Friday 2 March - so don't miss out! We just need to know your full name, mobile number, email address and singlet size.

2. Click on one of the links below (or both!) and register for your chosen event. 

3. Come to training on 10 March 7:30 at Bronte Beach wearing your best running gear!

Join in our awesome training atmosphere, be part of a great group of people and most importantly, join in our celebrations of your achievements after the event!

ESC EVENT TRAINING PACKAGE - ONLY $99

• Saturday Morning Running Training. 7:30AM Bronte Beach.
• Complete Nine Week Training Program.
• Nutrition advice specifically for runners. Includes advice as to the best foods to eat before and after training. How to properly fuel your body for the race and great recovery meals. 
• Get expert coaching and advice from our specialist running coaches.  We will have some elite running coaches at training to help answer your questions and prepare you for your event. 
• ESC Training Singlet.

SMH HALF MARATHON

Date: Sunday 20 May
Distance: 21.1 kilometres
Where: Run around the City.  Start and finish in Hyde Park.

CLICK HERE TO REGISTER FOR THE HALF MARATHON. When you are registering, make sure you join the East Side Crew team. 


MOTHER'S DAY CLASSIC

Date: Sunday 13 May
Distance: 8 kilometres (4K fun run also available)
Where: The Domain

CLICK HERE TO REGISTER FOR THE MOTHER'S DAY CLASSIC.  When you are registering, make sure you join the East Side Crew team. 

Fi's Six Week Challenge - Final Week!

Hey guys!

Welcome to the final week of the Challenge.   I can’t believe how quickly the past six weeks have gone.  I had a little bit of a set back last week, I had to fly to Melbourne twice for two separate photo shoots, so I missed a full week of Crew training.  I was really disappointed as I  was starting to really see a lot of improvements to my fitness and also my health.  Having to miss a full week of training is really hard - I started suffering withdrawals and I was scared that I was going to lose a lot of the hard work I had put in.

Before heading to Melbourne I had every intention of training every day, I filled my case with my training gear but once there and working long days I only managed to get in one session.  But I guess that's going to happen from time to time, and I won't always be able to attend a full week of training - so for me, it's about making sure that I train hard and eat well when I can and make the most of each session that I get to. That way, I won't feel guilty when I do have to miss a session from time to time. 

However, because I knew that I was missing training, I really concentrated hard on making sure that I was eating well.   I managed to be a lot better with my food and even attended lots of catch-ups and a 30th without a drop of alcohol passing my lips! With the possibility of sounding like an alcoholic I realized the other day I have been sober since the 8th of January! Very proud of myself!

But very happy to be back in Bondi and back training with the Crew. 

I am really pumped about training hard during the final week of the Challenge. I am going to give it a real nudge, I am going to try to make as many session as I can.

This morning, we did the final fitness test with the Bondi Crew. It was amazing how much everyone has improved over the Six Week period. I was a bit scared that because I missed training last week, I  wouldn't have improved my results, but I did - which was fantastic and gives me that bit of motivation I needed to push myself at training this week.

In a world of pain!

Good luck to everyone for the last week of the Challenge - hope you guys smash it.

Fi x

p.s. did everyone see the sunrise this morning - here's a photo Troy took of Bronte - amazing hey!

What a sunrise! So glad I was there to see it!

Crew Saturdays

We absolutely love Crew Saturdays.  We wanted to make sure that the sessions on Saturday were sessions that reflected the way we liked to train and that we were passionate about.  That's why we started Crew Run Club and ESC Elite.  Both sessions are tough sessions, but are our favourite sessions of the week. It's something that we really look forward to.

This Saturday we had two really great sessions.

Crew Run Club

Our nine week training program for the SMH Half Marathon and the Mother's Day Classic starts 10 March. It includes nine weeks of Saturday morning training 7:30AM at Bronte, complete training program, nutrition advice so you know what to eat before and after training and your race. You can register for the Crew running program through our website or by clicking here. Just tell us what event you want to train for and whether you are a beginner or advanced (you can always change groups - but we just want an indication). In the meantime, we are working on building some strength in our legs and mixing it up.  This week we were working on racing tactics.  Finishing a race in a fast time isn't just about being a strong runner. It's about knowing when to push yourself and when to pull back.  I always try to have something left in the tank so I can finish strong. Depending on how I'm feeling on the day, I might start picking it up 2k out, sometimes it's just 100m out. I don't always get it right and sometimes I go out too fast, and have nothing left. But it's always good to be able to finish strong. 

We did the following 3K circuit twice.  We did it in two groups, so people could match up with others of similar speed.  The circuit started at Bronte and followed a loop around the Cemetery and back. 

3K Circuit.

Flag sprints to finish - the pics below show how competitive it was.

Alex and Gill diving for the flag. 

Jac and Lisa in full flight. Strong, fit girls!

ESC Elite

ESC Elite had one of the best sessions yet! If you are around Bronte at 8am on Saturday mornings, make sure you come by and check out the elite session.  It is awesome to watch.

We did 5 x  5 min rounds in pairs.  You had to get through as many sets as you could in the 5 minutes. 

First Round

20 Deadlifts
20 Sit Ups 

Second Round

20 Shoulder Press
20 Lunge Jumps

Third Round

20 Wall Jumps
20 Push Ups

Fourth Round

Run from Bronte Surf Club, up Hewlett St and back.

Fifth Round

20 Bent Over Rows
20 Russian Twists

Surf Lessons!

We're not all about training! Everyone has been loving the run / swim sessions we have been doing over summer. And for some of the Crew (ok some of the pommies) it was the first time that they had ever been in the surf!

So Troy took the guys for a surf lesson at Nth Bondi.  Had a great time - so good to see everyone so happy and excited!

Hope you guys had a great weekend and are ready for a big week of training! Two weeks left of the Six Week Challenge! Yewwww!!!

Bianca - just chilin

Mike killing it! 

 

The girls

Fi's Six Week Challenge - One word - Sandhills!

 At the end of last week, I told you I was going to take on the sandhills at Cronulla on Saturday morning.

So, at 7:00 on Saturday morning I met the rest of the East Side Crew Run Club at Bronte Beach and we all got in our cars and made the trek down to Cronulla.  I was really excited when Kimmy first told me about doing the sand dunes (sounded like fun at the time for some reason!) but I got pretty nervous beforehand, as it has been about six years since I have tackled a sand dune.  Plus it started absolutely pouring on the way down - which just added to my nerves.

 

 

Taking on the wall of sand

 When I arrived and saw the massive mountains of sand - I was sort of regretting my decision to try and run up these things!  But it was actually a really great session! I think everyone was equally as nervous as I was, so we were all cheering each other on, and it was just a great atmosphere. Everyone was so happy to make it through the session, and even though our legs were burning and felt like lead - we were a very happy bunch at the end. I felt very proud of myself for giving it a go!

Absolutely smashed! 

 

 

Feeling like Champions!

It was really nice to finish the session by going to breaky with all of the other Crew members and have a catch up away from training and talk about the session.  It always seems like the harder the sesssion - the more everyone likes to talk about it! 

Breaky afterwards

One of the good things about the Challenge, is that I can still go to breaky and dinner with friends and be able to stick to the meal plan.  I have found that I now know a lot more about basic principles of nutrition and what I should be eating at each meal.  For example, the breakfast for Saturday was scrambled eggs with spinach and mushrooms.  So it's really easy to order this at a cafe - I just swap the scrambled eggs for poached so I know that there isn't added cream etc. in the eggs. 

But overall, following the meal plan is a lot easier than I thought it would be. Each week, we get given a shopping list with all of the ingredients we need for the week to come, so it's really easy to grab the ingredients and prepare your meals in advance. The meals are really tasty, and I've learnt a lot more about using herbs to add flavour to your meals!




Looking forward to the rest of Week 4 - think it's going to be a great week!

Fi