Two Birds……..One Post…….


As the title suggests, this post covers two areas.  Firstly, it is exactly a year ago today that we started blogging.  Secondly, it is the 200th post that we have put on our blog.

How quickly this year has gone?  It has been a real eye opener for us and we have loved doing this blog.  We would like to thank everyone who has stopped by and viewed our posts.  We have learned so much, yet we still have much to learn.  2017 is going to be another fantastic year for Head4Fitness.  We both have big personal goals to achieve within the world of triathlon and we have big goals for the blog too.  Keep your eyes out for our new vlogs in 2017.  If you had said a year ago that we would have come this far, I doubt we would have believed you – but we have.  The learning curve has been immense and it will continue to be.

Whatever your dreams are for 2017, we wish you all the success in the world.  Make sure you aim big and achieve big.  Believe in yourself and you will achieve the unthinkable.

Have a fit and healthy 2017

Rob and Tracee 🙂

Boot Camp Workout…….


Twas the last boot camp before Christmas!

Here again with last night’s boot camp workout.  Again working Muscular Endurance with some cardio thrown in.  All exercises are body weight exercises, so there is no requirement for any additional training equipment except you.

Warm Up – Prepare yourself for training.  Make sure that you warm up all your major muscle groups and get yourself ready from the main session.

Main Session – This session was time based working 40 sec on; 20 sec recovery.  The session worked as follows

  • Exercise – 40 sec of exercise; 20 sec recovery.  Repeat one more time.
  • Run – Find an area that you can run for around 40 sec.  Make sure that you give yourself 20 sec recovery when you finish the run.  The pace of this can be what you desire, but make sure you are pushing yourself, but not flat out sprinting.  Again, repeat one more time.
  • Repeat the exercise and run phase two more times

Exercises used:

First Circuit

  • Press Ups – These were performed using a park bench.  You can manipulate however you want, but you need to be able to continue the exercise for the 40 sec.
  • Bicycle Abs – Again on a bench.  Keep your heels above the seat of the bench and cycle the legs.  Concentrate on the push/pull action.  Keep your back in a strong postural position.
  • Squats – Squat down until your backside just ‘taps’ the bench seat.  Stand up strong.

Second Circuit

  • Shoulder Press – Similar to a press up but you are focusing on high hips so that when you bend your arms you focus on the front part of your shoulders, not your chest.
  • Straight Leg Raise – Sit on the edge of the bench and raise your legs so your feet get as high as possible.  Keep your feet together and a very slight bend in the legs.
  • Lunges – Make sure that when you lunge, your knee does not touch the floor.  Focus on form but also maintain the control throughout.

Third Circuit

This was a combination of all of the six above exercises including a run.  It was worked as:

  • Exercise for 40 sec straight into the run.  Rest for 20 sec after the run.  Repeat for all six exercises.  Complete each exercise once only.

So that was the final boot camp session of 2016.  We will be back in full swing on 2 Jan 17.

Have a fit and healthy day.

Rob 🙂

Resolution Revolution…….


It’s around this time of year when we start to think about our New Year resolutions.  Something that we have wanted to do for a while, but have to wait until the 1 Jan to start!  Unfortunately statistics show that we will stick with it until 15 Jan and then give up.  Why?  There are a number of reasons, such as an unrealistic resolution, no plan of action, wrong perspective, not believing in yourself.  In my opinion the reason people don’t stick to their resolutions is because the resolution will be seen as negative.

How many times have we resolved to give up this, or give up that?  Your mind will percieve this as negative.  If I have to give something up, I have to have something taken away!  Well, yeah!  But may if it was looked at this resolution in a positive way we may actually stick to our resolution – at least for a little longer than 15 days!

Lets take a look at a simple typical resolution – ‘I want to stop eating bad food’.  Straight away our mind will look at this from a negative pespective.  I have to stop, therefore I am taking something away.  I am going to take away food.  But I need food in order to survive. Therefore, I can’t keep this up as I need this food.  A more postive approach could be ‘ I want to eat a healthier, more nutritious diet’.  This approach does not tell us that we have to stop something, more, we are starting something good.  Our mind is a powerful tool, but, influence it with the correct terminology and we can control our mindful responses.

So, before you tell yourself you are going to quit everything this New Year, tell yourself what you are going to start.  Tell yourself the postives of what you want to do.  Rembember though –  you don’t have to wait until 1 Jan to start your road to a better you!

Have a fit and healthy day

Rob 🙂


Boot Camp Workout……..


Here is last night’s boot camp workout.  Working hard on the legs.

This workout is easy to manipulate to your own fitness level.  The main theme was 3 sets worked as follows:

Warm Up – Prepare the body for exercise.  This warm up was about warming the muscles rather than increasing the HR too much.  Spend as much time as you need to warm up, especially if it is cold.


  • 60 sec exercise 1
  • 30 sec recovery
  • 30 sec exercise 2
  • 1 run (approx 400m in distance)
  • 1 min recovery (water break if needed)
  • repeat 3 times

Exercises used:

Circuit 1:

  • Exercise 1 – Squats
  • Exercise 2 – Incline Press Ups – this was performed on a park bench.

Circuit 2:

  • Exercise 1 – Lunges
  • Exercise 2 – Leg raises – again using a park bench.  Sit on the end of the bench and raise and lower your legs, keeping them straight.

Circuit 3:

  • Exercise 1 – Split Lunge – work for 30 sec on each leg
  • Exercise 2 – Incline Wide Arm Press Ups – on the bench again.  Use the back of the bench for a more inclined effort.  WIDE arms on this one though.

Cool Down – Remember to bring your body down from an exercised state.  Ensure that you stretch off all the major muscle groups, pay particular attention to your quads and hamstrings.

By the end of this session, your legs will undoubtedly be screaming at you.  Work strong and make sure that you keep your form good.

Have a fit and healthy day.

Rob 🙂



T (Triathlon) Minus 31………


A good week of training last week with another week planned.  This week I am looking at increasing slightly, still working on the basics and will be concentrating on getting training done within the time that I have.  As we are approaching the Christmas period, I am looking at covering time when available, rather than specific training sessions.  This weeks totals I will be looking for are:

Bike – 10 hours

Run – 3 hours to include 2 brick runs

Swimming – 2 to 3 hours dependent on time available.

This will be a juggling week to try and get in the time during my available hours.  In reality, we all have other commitments that will influence our training, so, if you can look at ensuring that you get the training time done when you can it can be better than feeling frutstrated when you can’t put a workout in where you want.

Have a fit and healthy week.

Rob 🙂

Boot Camp Workout……..


This is an insight to last night’s boot camp workout.  Feel free to try it out.  This uses only body weight exercises, so you don’t need any additional workout equipment (except for some markers).  Grab a friend to train with you and give this a blast.

Warm Up – Make sure that you give yourself a good warm up and prepare your body for exercise.  Take into account what exercises you are going to do and ensure that you are ready to train.

Main Session

Set out 4 markers that have around 60-80 metres between them in a square(ish) shape.  Number them in your head 1 to 4.

The way you will work this is as follows:

Format One – Complete exercise at Marker No 1.  Run to Marker No 2.  Complete the exercise again.  Now run past Marker No 3 to Marker 4.  Complete the exercise again.  Now run past Marker No 1 and 2 to Marker No 3.  Complete the exercise again.

Reps – Set yourself a rep range that you will be able to complete at each exercise level, but by the last set of exercises it will be hard, but you will still be able to complete them.  I would recommend anywhere between 5-10 reps.

Exercises – Use the following exercises:

  • Press Ups
  • Sit Ups
  • Squats
  • Alt Leg Squat Thrust

Complete the format for each exercise alone.  Have a brief water break before moving to the next exercise.  Finally complete all 4 exercises each time.

Have a break before going to Format Two.

Format Two – Complete exercise at Marker No 1.  Run past Marker No 2 and 3 to Marker No 4.  Complete exercise.  Run past Marker No 1 and 2 to Marker No 3.  Complete exercise.  Run past Marker No 4 and 1 to Marker No 2.  Complete exercise.  Run past Marker No 3 and 4 to Marker No 1 – Set complete.

Use the same reps and exercises as before, but only use 1 exercise per set.  Have a water break after each set.

Cool Down – Return the body to a rested state.  Make sure that you stretch off all the major muscle groups that you have used.

Have a go at this.  If you do, let me know how you got on.

Have a fit and healthy day.

Rob 🙂