Elevation Fitness

WEEK 1 PUSH UP CHALLENGE PROGRESSIONS
TRICEP OR LATERAL HINGE PUSH-UP
> 3x10 push-ups one hand in one arm postion other one in tricep or light weight on Fingers (only do fingers if not much weight on them)
> 3-5 each arm one arm push ups on knees (can tap hand down if not ready for that yet)
> Hold plank on hands in push up position hold 10 seconds centre then 10 seconds        
> One arm hold then repeat centre and other side 2x  

FULL OR TRICEP PUSH-UP
> 3x5-10 HR push ups on toes.  
> 3x5-10 Knee Pushup with lift.
> Max Plank with shoulder taps up to one minute

ONE ARM PUSH UP
> 3x10 Push ups one hand in one arm postion other one in tricep or light weight on
> Fingers (only do fingers if not much weight on them)
> 3-5 each arm one arm push ups on knees (can tap hand down if not ready for that yet)
> Hold plank on hands in push up position hold 10 seconds centre then 10 seconds        
> One arm hold then repeat centre and other side 2x

PLYO PUSH-UP
> 3x5-10 Hand Release push ups on toes.  
> 3x5-10 Knee Pushup with lift.
> Max Plank with shoulder taps up to one minute

MEMBER SPOTLIGHT 😀

You may have seen Eddie in our altitude rooms training for the UTMB OCC (Orsières–Champex–Chamonix) 60KM Ultra Marathon with 3,500m+ total elevation. This race starts in Switzerland and finishes in France.

Eddie has worked hard to earn a few podiums over the years and has definitely put in the time to race his best in Europe at the end of this month. We have loved seeing Eddie both hiking and running incline in the altitude room over the last 4 months, making the most of the low oxygen environment to assist with the higher altitude throughout his race. The race starts at 900m altitude and climbs to a maximum of 2,321m.

We wish you the absolute best experience Eddie and will be cheering you on from afar! Eddie Keogh

Let’s talk about INCIDENTAL EXERCISE!!

It’s easy to forget the extra opportunities to move and lift in your day to day.

It might be:
• Taking the stairs instead of the lift.
• Walking while you make a phone call.
• Carrying the groceries instead of using a trolley.
• Parking a little further away.
• Getting up every hour if you work at a desk.
• Squatting down to pick something up instead of bending over.
• Playing with the kids or walking the dog.

On its own, each activity might seem insignificant.

But over weeks, months and years, those small moments of movement add up.

So here is your little reminder to make the most of these opportunities 😜

WORKING SMARTER NOT HARDER 😀

If you ever feel your motivation waning, you’re definitely not alone.
Some days we feel energised and ready to take on the world. Other days we’re juggling work, kids, ageing parents, unexpected challenges, poor sleep, stress and a never-ending to-do list.

Life happens.

If you’re struggling to stay consistent with exercise, it probably isn’t because you lack motivation.

More often, it’s because you’re trying to follow a fitness plan that doesn’t fit into your life.

After years of helping people at Elevation we’ve found that the most successful approach is creating a health and fitness routine that works with your lifestyle not against it.

Instead, focus on doing the things that deliver the greatest return for the time you have available. Altitude training is GREAT for this and we can show you how!

Small, sustainable habits repeated consistently over time will always outperform bursts of motivation followed by burnout.

If life is busy and you’re wondering what’s enough, this simple plan is realistic, achievable and backed by longevity research. It will help you build strength, maintain fitness and support your physical, mental and emotional wellbeing.

2 X PER WEEK - STRENGTH TRAINING
30 - 40 minutes per session, focusing on full body movements that train multiple muscle groups at the same time and going close to failure

2 X PER WEEK - ZONE 2 CARDIO
30 - 40 minutes per session. Zone 2 means you’re exercising at a pace where you can comfortably hold a conversation, but singing would be difficult. Eg. A brisk power walk

MOVE EVERY DAY
Aim for at least 10,000 steps through walking and everyday movement

This is a great foundation for building long-term heath and fitness. And of course you can progress from here as your fitness improves and your lifestyle allows. This might include adding 1 x short higher-intensity session to further improve cardiovascular fitness and performance.

Remember, the best fitness plan isn’t the most demanding, it’s the one you can consistently stick with.

If you’d like to create a plan that fits your lifestyle let us know in the comments, DM us, Mob 0422 205 752 E:[email protected]

BUILDING STRONG BACKS

The lat pulldown is one of the best exercises for building a strong, healthy back. It primarily targets the latissimus dorsi (your largest back muscles) while also strengthening the shoulders, biceps and upper back.

In a world where many of us spend hours sitting at desks or looking down at our phones, this movement helps counteract rounded shoulders and encourages better posture.

It’s also an excellent stepping stone towards achieving your first unassisted pull-up or chin-up.

Courtney | Fat Loss Coach for Women in Menopause

Nothing like a good Sweaty Saturday Fit Burn Sesh 🔥 to get the weekend started right!!!

Jen Beveridge