Free Fit Tips
If you want to feel good about yourself, do good things 
Success is a journey, not a destination
Sometimes I wonder what the difference is between being cautious and being dead.
Optimists enrich the present, enhance the future, challenge the improbable and attain the impossible.
Continuous effort - not strength or intelligence - is the key to unlocking our potential.
There are no shortcuts to any place worth going.
If you train hard, you'll not only be hard, you'll be hard to beat.
Only those who risk going to far can possibly find out how far one can go…
The difference between the impossible, and the possible, lies in a person's determination.
The pain of discipline is far less than the pain of regret.
Those who do not find time for exercise will have to find time for illness.
Be the change you wish to see in the world.
There are two ways to meet life; you can stay safe and bored. Or you can care greatly, and live greatly - till life breaks you on it's wheel.
Life is what we make it. The best way to predict your future is to create it.
If your goal is to become more relaxed and happy at home, you must create an activity that is yours exclusively, something you do – just for you.
The object of life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting, 'Wow, What a Ride!
The mind is in its own place, and in itself can make a heaven of hell, a hell of heaven.
There is nothing good or bad, but thinking makes it so.
Mountains are immutable and indifferent; they cannot be conquered. What you conquer are your fears and your perceived limitations.
Free Fit Tips
Free fit tips!
Fitness Tip
Plan to do 4 weight bearing aerobic sessions per week, then if you miss, you’ll still do 3, which is the magic number!
Fitness Tip
Do your extra training with a training partner at the same time every week, then you won't miss!
Fitness Tip
To prevent a sore back, focus on your core. You should do abdominal crunches, side bridges & the plank 4 times a week to strengthen core muscles.
Fitness Tip
Walking on soft and sloping sand is great training for the legs, bum and core. It’s also good for rehabilitation of injuries, and mental toughness!
Fitness Tip
For strong core, sit ups are OUT, and crunches are IN! Plz do at least 50 crunches, 1 x 2min plank & 50 kneeling opp hand to leg pulses EVERY DAY to stay injury free when carrying heavy packs!
Fitness Tip
Listen to your body. If something hurts, don’t do it. Become an expert in your body by seeking professional advice, and focusing on stretching and core to compliment your pack carrying strength.
Fitness Tip
To increase fitness & burn calories, you must try to incorporate activity into every minute of every day. Use stairs, not lifts; walk to the corner shop; vacuum the house; use the clothes line, not the dryer; and put your back pack on as often as possible!
Fitness Tip
Make sure you GRADUALLY increase the weight in your training pack. Start with 5kg, and increase .5 to 1kg per week. If you miss a week, don’t increase the weight. And, make sure you do core!
Fitness Tip
Increase your cardiovascular fitness with interval training. This means you need to get your heart rate up to 80 – 90% effort on hills and stairs, then have a short recovery phase, and repeat several times.
Fitness Tip
When walking without a pack, you will burn about 200cal per hr. Put a 15kg pack on, and walk on hills & stairs, & you can burn as many as 600cal per hr. Go for it!
Fitness Tip
If you’re having trouble with motivation, organise a training buddy from within your trekking group, & commit to training with them between sessions. Once you commit, there’s no way out!
Fitness Tip
Correct posture during walking will help prevent injury. Stand tall and lengthen your neck. Keep an eye on the ground by dropping your eyes, NOT your head.
