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This is what I know for sure – from now until the end of your days you will fall down. You will probably fall down many times. Some of these will be minor. They will barely even register as an event in your mind. But some will be significant and lead to injury. One thing is for sure though – you will fall! The good news is there are many things that you can do to help prevent falling and minimise your risk of injury or mortality. In 2008 almost 1% of all deaths in Australia were due to falls. Click here to see the statistics.

Of course, falls are of greater concern to older Australians, but I always have my eye on prevention so I believe everyone can take small steps NOW regardless of their age to prevent a fall in the future. Here are my top 5 tips for preventing a fall:

Key Points:

•Are you frustrated by the current pop culture of fitness?

•Be an integral member of a proven scientific approach to health and wellness

•Work in an environment to learn, earn and grow whilst changing people’s lives

The 9th of August is rapidly approaching and here is a re-post of my tips to get you through each section of the City2Surf. Here are some of the do’s and don’ts of the world’s most popular fun run and a little bit of my story:

I first competed in the City2Surf when I was 16. I was fortunate to enough to be sponsored by the Department of Sport and Recreation and it was quite the adventure travelling to Sydney for the first time by plane from Gunnedah.

That year I made a lot of mistakes but still managed a great time of 51mins 15secs which was aided by having the luxury of a preferred start position. The race record is 40mins 3secs set by Steve Moneghetti in 1991 (see picture above). Since then I have run the race a further 5-6 times with all times under 60mins. I have to say that running under 60mins from the back of the pack is probably tougher than a 51min from the preferred start line! It’s not easy running on the gutter for 14km to avoid the crowds and prams. That said, if you know a few tricks you can save yourself a lot of time and energy. Here is my breakdown of how to run a strong City2Surf time:

Congratulations to all of our clients and contenders in the City2Surf this year. I want to dedicate this post to everyone who took part in the City2Surf last Sunday and performed so well. It’s one of my favourite Sunday mornings of the year as the text messages of results roll in and there is always a little story behind everyone’s performance. Click ‘read more’ for the full wrap:

Good health is important to us all and that’s why we come to the gym. With our busy lifestyles it’s still hard to find the time to fit everything in, especially for those with specific rehabilitation exercises which need to be performed daily. When you really think about it, we spend minutes here and there literally doing not much at all. Waiting to cross the road, watching TV, in elevators, brushing your teeth, etc. If we can try and fill those valuable seconds and minutes with simple effective exercises then we can increase our fitness and achieve our goals faster. If you are ‘on the ball’ you will find that you have much more time than you previously thought!

Here are 5 suggestions for simple exercises you can do daily to fill up your time:

Michael Bloch is the first of a number of superstar trainers that will be joining the Jarrat Wood PT and www.personaltrainingprograms.com.au team. We have undertaken an exhaustive search to bring on the best and brightest trainers that will deliver World Class personal training sessions for our clients. Michael is an experienced trainer having most recently worked at the RACV City Club in Melbourne. Michael will bring a range of complimentary new exercises and styles of training to the team. His qualifications and experience include:

• B Science (University of Newcastle)
• First Aid/CPR Certificate
• Anthropometry Research
• Myofascial Release
• Kettlebell Training
• Functional Movement
• Running Technique
• Boxing Level I
• Certificate III and IV in Fitness (Australian Fitness Academy)

Read on for more information about Michael and his health philosophy:

Naomi joins the team at Jarrat Wood PT with four years experience in the high performance sporting industry, working as a sports scientist for such clubs as the Parramatta Eels and most recently was the head sports scientist at the Wests Tigers Rugby League Club. She has a passion for health and fitness and now wants to bring her expert knowledge to the clients at our Edgecliff base.  

FACT: Increased creatine stores can potentially enhance fatigue resistance and lead to performance improvements during high-intensity, brief activities with short recovery periods. http://bit.ly/1XNCHqW