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Calibre Fitness Blog

Have you ever wondered why some people are rarely sick and they look happy all the time? Do you know people like that? Are they irritating you just by showing up to work and they look like they enjoy it? You can have this type of outlook on life too! I've read that it takes 6 weeks to create a habit, so by the end of 2013, you could be well on your way to being a happier, healthier person!

Exercise Daily

Whether it's going to the gym, playing sport or even just a few pushups or situps at home, getting into the habit of exercising daily is essential to keeping healthy, even if it's more about your mindset than the actual exercise you're doing. You'll get to a stage where you will feel guilty if you miss a day. Sport is a great, fun way of getting in your daily dose of exercise.

Keep a water bottle with you at all times

Our bodies are composed of about 60% water, so it's easy to see why drinking water is so important in our lives. Drinking a lot of water helps maintain our balance of body fluids. Drinking water helps energise your muscles, helps you skin looking clear and also helps your kidneys and bowels. How much should you drink? An adequate intake for men is about 3 litres and women is 2.2 litres. Make sure you have a good sized bottle at your desk at work and fill it up regularly throughout the day!

Be mindful of what's going in your mouth

You don't need to keep a food log or count calories. Just be mindful of the amount and types of food you are eating. Try to savour your meals and not rush when eating, let your body tell you when it's full.

Eat Fresh

Try not to buy too many processed foods which generally contain a lot of sugar, salt and fat. Instead, opt for fresh fruit, vegetables, nuts and lean meats. Plan your weekly meals at the start of the week to resist the temptatation of last-minute take away.

Measure your progress

There's no way to tell you're improving if you can't track your results. Everyone's journey is going to be different, so there's no cookie-cutter way to measure your personal progress. Whether it's tracking your weight loss or following your strength improvements. Make sure you get it all down. Taking photos of your body can sometimes be scary, but often it's the best way to see the changes in your body.

Sleep Well

You can't function properly when you're tired. You won't have the energy to train hard, prepare your healthy meals and will find it hard to motivate yourself to get anything productive done. There is a lot of research that shows that sleep can control hunger levels. To sleep well, you need to free your brain of stimulation; try to get yourself to bed early and avoid using technology within 30 minutes of going to sleep.

Keep Motivated

There's definitely going to be days you'll get home from work and won't feel like working out. Put your gear on anyway, generally... once you've got your exercise clothes on, you will feel more motivated and feel too guilty to take them off without a workout. Try to workout with friends for a bit of outside motivation.

Drink wise

Just because you're keeping healthy, doesn't mean you're going to stop socialising... and may indulge in a drink or two. Alcohol contains 7 calories per gram and offers no nutritional value to us. Feel free to treat yourself, but don't go overboard.

Ride

Riding a bike is a great form exercise. Riding at 20km/h burns approximately 620 calories an hour. Ride to work if you can or even just go for a morning ride on the weekend. There are a lot of cycle clubs around the country if you'd prefer to ride in a group.

Don't compare yourself to others

Healthy people focus on their own body and their own challenge. Comparing yourself to other is always bound to fail.

Treat Yourself

Posted in Latest News By Calibre Fitness

The Melbourne Spring Racing Carnival is undoubtedly the highlight of the racing year in Australia is also a highlight of many people's social calendars as well. Below are some do's and don'ts to follow to ensure you have the best time possible.

DO embrace your inner Gatsby. Utilise the resurgence of everything Great Gatsby to create your perfect trackside outfit. Go for a feathered flapper headband or a tight fitting twenties cloche!

DO the blue. For men, blue is the colour of this Spring Carnival. Stay away from the darker colours and rock a lighter blue or grey suit to stand out from the crowd.

DON'T be afraid to add some flair. Normal ties, skinny ties and bow ties are all acceptable racing attire. Add a matching pocket square or tie clip to reflect your personality.

DO give your shoes a trial run. We all know it's going to be a long day and nothing will ruin your day like shoes that are a fraction too small!

DON'T Go too short. It's a racetrack, not a nightclub. The recommended dress length is to the knee. So if you're questioning whether it's too short, it probably is.

DO take an umbrella. Melbourne is notorious for its unpredictable weather. Regardless of the forecast, there is always a chance of rain. Packing an umbrella will ensure the rain won't ruin your mood or your beautiful dress!

DON'T overdo the fake tan. If you feel you 100% have to wear fake tan, just evenly apply a small amount. The oompa loompa is never a good races look.

DO be sun smart. There's nothing worse than getting sunburnt at the races. Make sure sunscreen is in your essentials bag!

DON'T wear ridiculous footwear. We're not saying you can't wear a heel, but sky high stilettos and the uneven lawn of the race track have never been a good combination. It might also be an idea to take a pair of flats for afterwards. Barefoot is never the answer.

DO hydrate. It's inevitable that a fairly large amount of alcohol will be consumed throughout the day, try to balance it out with water to keep for from getting dehydrate and help the hang over the next day!

DO hat it up. Headwear isn't just for the ladies. Channel your inner Jay Gatsby and don a classic fedora this Spring Carnival.

DON'T forget your emergency kit. Bandaids, lip gloss, sunscreen

DO man up and wear a rose. Wear the right rose too: Cecil Brunner Rose at Cox Plate, Cornflower at Derby Day, Yellow Rose at the Melbourne Cup, Pink Rose at the Oaks and a Red Rose at Stakes day!

DON'T go overboard. We've all seen people in pretty average shape late in the day. Take it easy early on to make sure you get through all the races without embarrassing yourself.

DO have a punt. Have a betting limit and stick to it... But having a punt throughout the day definitely adds excitement!

Posted in Latest News By Calibre Fitness

When most people think of "ab exercises," they imagine doing thousands of dull sit-ups or crunches. While crunches are a worthwhile exercise to help get firmer abs, they can be repetitive and boring. Below is a workout that targets the whole core, while steering clear of crunches.

Standing Russian Twists (3 x 10 reps)

Stand with your feet slightly wider than shoulder width apart, you legs and back straight and your shoulders relaxed. Hold a dumbbell or medicine ball out in front of you with both hands at about chest level. Pivot on your right foot and rotate your torso as far as you can to the right. Return to your starting position, then repeat on the other side. Keep your abs engaged throughout the exercise.

Bent Over Rows (3 x 10 reps)

With feet shoulder width apart and a straight back, bend your knees slightly and grab a barbell or dumbbells with an overhand grip. Bend forward over the bar and pull the bar up to your waist then return it to the bottom. Keep your eyes about 45 degrees forward and try to keep the lifting motion smooth and fluid.

Reverse Plank with Leg Raise (10 reps on each side)

Get into an inverted push-up position (same style as a push-up, but with your back facing the ground). Make sure your arms are straight and your fingers are facing down your body. While maintaining a straight body between your shoulders and your feet, lift your right leg and hold it 30cm or so off the ground for 3-5 seconds. Alternate legs.

Half Seated Leg Raises (3 x 10 reps)

Sit on the floor resting back on your forearms. With your feet straight out in front of you, lift them to a 45 degree angle, and then back down. To add variation and target your obliques, you can alternate bringing your legs down on each side of your body. Slowing your tempo down will add difficulty.

Single Arm Lunge (10 reps on each side)

Raise a dumbbell in your right arm above your head, keeping your arm close to your ear. Step forward with your left foot until your thigh is parallel to the ground. Push back off your left foot back to your initial position, and then repeat.

Reverse Wood Chop (3 x 10 reps)

You can do this either with a Cable Column machine or with a dumbbell or medicine ball. Hold the weight next to your right hip, and then raise the weight across your body, up to above your left shoulder (keeping your arms straight). Return the weight to your right hip and repeat.

Rock'n'Roller (3 x 10 reps)

Get into the 'plank' position with your forearms facing forwards. Keep your hand and feet in a fixed position and rock from side to side and far as you can, twisting your body as you go. Try to maintain a slow controlled movement. Rocking back and forth counts as one rep.

Posted in Featured By Calibre Fitness

For this week's newsletter workout, Glen takes us through an intense power bag routine that covers all muscle groups. You can check out Calibre's range of power bags here.

 

 
Posted in Training Videos By Calibre Fitness

Even if you’re not a cyclist, odds are that you spend the bulk of your day hunched in a seat. And that’s a recipe for back pain. Below is a workout Cadel Evans utilises to strengthen his “posterior chain”—a series of muscles that include the glutes, hamstrings, lower back, and others that stabilize the spine and provide speed and power in sports. Add it to your own weekly fitness plan to shore up your weak spots and build a strong foundation for any athletic endeavour.

WARM UP

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to the core circuit.

    1. 1. Lateral Band Walk
    2. 2. Plank (Hold for 20 seconds 20 reps)
    3. 3. Iliotibial Band Roll (6 per side)
    4. 4. Groiner (6-8 per side)
    5. 5. Hand Crossover (3 reps)
    6. 6. Lunge (10 reps per side)
    7. 7. Lunge with Side Bend (5 reps) 
    8. 8. Elbow-to-Foot Lunge (10 reps per side)
    9. 9. Sumo Squat to Stand (2 reps)
    10. 10. Kettlebell Goblet Squat (3 reps)
    11. 11. Doorway Stretch (1 rep)

CORE CIRCUIT

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to Strength Circuit 1.

    1. 1. Side Planks (30 seconds per side)
    2. 2. Back Extensions (3 reps)
    3. 3. Swiss-Ball Roll (30 reps per side) 
    4. 4. Swiss-Ball Pike (20 reps per side)
    5. 5. Mountain Climber with Feet on Valslides (30 reps)
    6. 6. Wrist-to-Knee Crunches (25 reps)
    7. 7. Plank (5-6 reps)

STRENGTH CIRCUIT 1

 

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to Strength Circuit 2.

Pistol Squat (5 reps each leg)
Single-Leg Deadlift
(8 reps per side)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to the Metabolic Circuit.

Single-Leg Squat (12-15 reps)
Lunge (10 reps per side)

METABOLIC CIRCUIT

 

If you’re exhausted, stop here. But if you still have energy, perform this final circuit up to three times, depending on how good you feel. Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, congratulations—you’ve just trained like Lance Armstrong.

    1. 1. Single Arm Dumbbell Swing (25)
    2. 2. High Box Jump (15)
    3. 3. Single Arm Dumbbell Swing (25)
    4. 4. Split Jacks (12 each side)
    5. 5. Single Arm Dumbbell Swing (25)
Posted in Featured By Calibre Fitness

Danny MacAskill, arguably the world's best street rider has just completed his most ambitious project to date, 'Imaginate'. With help from sponsor, Red Bull, Danny creates a life size Child's bedroom floor to turn into his personal playground!

Posted in Latest News By Calibre Fitness

Tour de France - Rules

June 27, 2013

Many of us watch the Tour de France each year without fully understanding the rule; what do the coloured jerseys mean? How do the time-trials work? What’s with the team classifications? We’re here to answer all your Tour Questions!

The rules are the bible for a sporting competition. Through their balance and subtleties, they must ensure equality, motivate the riders and help spectators and viewers to understand the event. Here is an outline of the main points in the rules.

The Stakes

In the pack of 198 riders, there are many different objectives, depending on the temperament, qualities and missions of each rider. The most collective of individual sports involves the majority of them in multi-layered strategies. The distinctive jerseys and other goals to be achieved during the 3 weeks of racing are listed below.

Stage victories

The 21 stages of Le Tour 2013 are divided up as follows: 7 flat stages, 5 hilly stages, 6 mountain stages with 4 high-altitude finishes, 2 individual time-trial stages and 1 team time-trial stage.

Prize money: € 22,500 per stage (€ 475,000 in total) and € 25,000 for the team time-trial stage.

The stage victory has been sponsored by Powerbar.

The Yellow Jersey

It is worn by the leader of the general individual time classification.

Prize money: € 450,000 for the overall winner (€ 1,009,000 in total).

The Yellow Jersey has been sponsored by LCL since 1987.

The Green Jersey

It is worn by the leader of the points classification. The points are won on the intermediate sprints and at the stage.

Prize money: € 25,000 for the overall winner (€ 125,000 in total).

The Green Jersey has been sponsored by PMU since 1992.

The Red Polka Dot Jersey

It is worn by the best climber. Points for the best climber classification are awarded at the top of any classified slope. The prize money is doubled on the four stage finishes that will take place at the summit of climbs.

Prize money: € 25,000 for the overall winner (€ 110,000 in total).

The Polka Dot Jersey has been sponsored by Carrefour.

The White Jersey

It is worn by the best young rider aged 25 years old or less in the general individual time classification.

Prize money: € 20,000 for the overall winner (€ 66,500 in total).

The White Jersey has been sponsored by Škoda since 2004.

The Combativity Award

This distinction is awarded at the end of each stage by a jury made up of eight cycling specialists. An overall winner is designated after the last stage of Le Tour.

Prize money: € 20,000 for the overall winner (€ 54,000 in total).

The Most aggressive rider Prize has been sponsored by Brandt since 2005.

The team classification

This classification is determined by adding the times of the best three riders of each team in each stage (except for the team time-trial).

Prize money: € 50,000 for the winning team (€ 178,800 in total).

The team classification has been sponsored by Group Digital since 2010.

Team time-trial

Two years after the stage at Les Essarts in 2011, the team time-trial will be making its return to the Tour de France programme. The teams will do battle in this collective exercise on the 4th stage over a 25-km route through the streets of Nice. The time for each team will be recorded when its 5th rider to finish crosses the finishing line. This time will be used for the general team classification; however, the actual time achieved by each rider will be attributed for calculation of the individual general classification.

No bonuses

 

For the 2013 event, no time bonuses will be allocated for intermediate sprints and stage finishes. Only the real time will count.

Helmets must be worn at all times

All riders must wear a helmet for the entire duration of each stage and on each stage.

Falls in the last three kilometres

As has been the case since 2005, riders involved in a fall in the last three kilometres of a stage are given the same finishing time as the group which they belonged to. This rule is not applicable in time-trial stages and stages that finish at the summit of a climb.

Overall Winner

 

The winner of the race is the person with the overall shortest accumulated time.
Accumulated time includes deductions for winning sprints held at several sites along the route each day, as well as deductions for the first three finishers of each stage.
There are two rest days throughout the tour.

Other interesting Tour de France Facts!

 

The Tour de France is the world's largest annual sporting event

This year is the 100th Tour de France (the 100 year anniversary was in 2003, but the race missed a few years through the World Wars)

The entire race covers approximately 3,500 kms

Over 188 countries around the world broadcast the Tour de France

A worldwide television audience of 3.5billion people watch the Tour de France annually

1,200 hotel rooms are reserved each night for the teams, staff, press and tour personnel

The Tour de France attracts 12 million spectators along the route in a typical year's race

The winning prize money has increased from 20,000 francs in its first year to roughly 500,000 euros today.

Between all riders, about 42,000 drink bottles will be consumed over the race

The average rider consumes 5,900 calories per day and 123,900 calories over the course of the tour

The Tour de France is also known as Le Tour or La Grande Boucle.

There have been four cyclists who have won the tour five or more times:

Jacques Anquetil of France (1957 and 1961-1964)
Eddy Merckx of Belgium (1969-1972 and 1974)
Bernard Hinault of France (1978-1979, 1981-1982, and 1985)
Miguel Indurain of Spain (1991-1995), the first competitor to win five consecutive races

Lance Armstrong held the record for most Tour de France wins (seven) but he was stripped of those wins in 2012.

France has had more winners than any other country. (36)

Posted in Latest News By Calibre Fitness

Steve: Hi, this is Steve from Calibre Fitness, I’m here with Anna Meares. How are you, Anna?

Anna: Good, Thank you.

Steve: Anna, you entered the sport of cycling at the age of 11. With the assistance of your parents you travelled the 600km round trip from home to Mackay on weekends to compete. This is amazing determination and motivation at such a young age. What was it that inspired you to get into cycling and what drives you even now?

Anna: I just did it because my older sister Kerrie did it. My mother’s rule was that she wouldn’t take her 4 kids to 4 different sports, so the other ones had to follow and because I’m the youngest in the family, I never actually got to choose a single sport to participate in. Kerrie and I were watching the 1994 Commonwealth games and saw Kathy Watt win gold for Australia and that’s what kind of sparked the cycling interest. We were just very fortunate to have parents who were willing to go the whole 9 yards for us and give us a good example of what it was to be committed to something.

Steve: Yeh, sure. So you had your sister to thank for all your success, haha.

Anna: Haha, most of it.

Steve: So, as you said, your sister Kerrie is also an Australian cyclist. How competitive were you two growing up?

Anna: Very competitive. Not just us two, but also our older brother and sister as well. We were only a year apart in age, so we were together all our lives growing up. We were pretty great mates and still are. But, yeh, it was pretty heated at times. Sometimes it got a bit physical, sometimes it was psychological. She was a bit bigger in the body, so she could push me around a little bit, but I was a bit smarter, so I made it difficult for her on occasions, haha.

Steve: Haha, but I think that’s pretty normal between siblings growing up.

Anna: Yeah.

 Steve: What do you love about the sport and what’s your favourite cycling event?

Anna: One of the things I love about cycling is that it’s really social. As much as it can be a very individual-based sport, everyone is engaged. You always go with other people whether it’s riding on the road, working out in the gym or spending time on the ergo-bike or even in the velodrome; you’re always around other people and that’s one of the things I really love about it. My favourite event on the track is the 500m time trial, funnily enough the only event that’s not an Olympic event now.

 Steve: How much of cycling do you think is psychological and what psychological skills do you think you have learnt to get you through race meetings?

Anna: I think everything in life is psychological. When you talk percentages, I’m not really sure, but psychologically in terms of sports psychology, I’ve had a lot of help over the years in being able to dissect and analyse and determine what works and what doesn’t work, what my strengths are and what my weaknesses are and how I can be better placed in my mind to allow my best possible performance to come out physically. So yeah, I’ve leant a lot in my time about being patient, about dealing with failure, about communicating with people, about expectation and pressure. You name it; there are a lot of things that that question could roll into.

 Steve: What do you consider to be your main strength as a cyclist?

Anna: Oooooh, that’s a good question. Um, as a sprint cyclist, I’d say immensely my best strength is making decisions under pressure and physically, I’d probably say my booty... It’s my engine.

 Steve: Yep, sure, haha! At the London Olympics last year, you won a gold medal in the sprint and a bronze medal in the team sprint, how happy were you with your overall London Olympics performance and how much pressure did you feel going into the sprint final, leading Victoria Pendleton 1-0.

Anna: Ahh, when you’re in the moment of a race like that, leading 1-0, you don’t think about the pressure, you’re just kind of ‘in the moment’ and you’re trying to cope with it as best you can and stick to your race plan and rely on the people around you like your coach and your sports scientists and management of the team to keep you as relaxed and composed as possible. The pressure going into London was huge; I was really pleased with my Olympics experience in 2012. I would have really liked to have medalled in the Kirin, but I think disappointment there really allowed me to appreciate my success in the sprint.

 Steve: Yeh, sure. Was that an especially sweet victory considering the rivalry you’ve had with Victoria Pendleton over the years?

Anna: Well, it’s hard to just base it around Victoria because in the sprint, you have to beat 6 different women over 3 different days to be the victor. It definitely added to it as she was the best in the world for such a long period of time and she dominated the individual sprint like she did. So to be able to line up against the best at an event like the Olympic Games and to come away successful was huge. But, I really don’t know where I’d rate it on my list of achievements over my career because there’s been some really great ones as well and they’re not always gold or being on the top step. Sometimes my favourite moments of my career have been winning Silver medals or even just lining up for a certain race.

 Steve: You suffered a fall at the third round of the World Cup circuit in Los Angeles in January 2008, 7 months out from the Olympics, fracturing your c2 vertebra; you dislocated your right shoulder, suffered torn ligaments and tendons, a heavily bruised right hip and skin abrasions. Amazingly, you were back on the bike just 10 days later, somehow managed to secure a spot on the Australian team and then went on to win a silver medal in the Women’s individual sprint. Where does this super-human mental strength and determination come from and what keeps you motivated and makes you ‘tick’ as an athlete?

Anna: I think my stubbornness comes from my father. My drive, I think comes from the brush-off effect of having a family upbringing and parents like I had. I think it’s also in my nature as well, I remember when I was at school, if I had written something in my schoolbook on a page and it wasn’t neat, I’d rip out that page and rewrite it. So I’ve always been someone with a really strong work ethic that’s a little bit pedantic, a bit of a perfectionist and I think that comes across in my ability to be able to prepare and train myself on a daily basis and to be able to compete in big competitions like the Olympics. But, what keeps me motivated is the simple fact that I don’t want to see my hard work and sacrifices, not just of myself but of my family and my friends, my team, my coach, my sponsors, there’s a really big network of people that go into making me as an athlete, successful. I don’t want to let them down. I want to get what I feel is a justified reward for all that effort.

 Steve: Yep, sure. Anna, there have been so many career highlights; you’ve won gold in the 500m time trial at the 2004 Athens Olympics, Silver in the sprint at the Beijing Olympics and earned a triple world championship crown in 2011. I’m sure it’s hard to say, but what do you consider to be the highlight of our cycling career or your most memorable win to date?

Anna: It’s so hard to say, haha. Like you said, there’s a few to choose from. I still remember what that feeling was like, looking up to the scoreboard as a young 20 year old girl in my first Olympics and winning Gold. I remember what it was like to win my first ever sprint title; my first world title back in May 2004. Even just my first junior title when I was 16. A lot of people remember the more recent titles, but there are some a long way back that mean a lot to me, especially that Silver medal in Beijing. Nah, I’m not going to do it... I’ve been asked this question a lot and I literally can’t single out one particular moment, sorry.

Steve: Haha, no... That’s fair enough! Do you have any pre-race rituals?

Anna: Ummm, I paint my nails with the Aussie flags, haha. Once I get to the track, my ritual is very repetitive because I find peace and calm in normality of routine. Especially in an environment that can amp up the nerves and adrenaline in the body, so if I can get through that routine or have some comfort in that routine it keeps me sane, I guess you could say. But I’m not too pedantic in what I have to do when I’m outside of that velodrome.

 Steve: Yep, sure. What is your typical daily routine?

Anna: I don’t have a typical daily routine, haha. It’s a hard one to describe because, Sprint Cycling, most people would think I’d do a lot of kilometres on the road, but that’s just not the case. I try to explain to people that I’m like the Usain Bolt version of the cycling world. So I spend a lot of time in the gym, a lot of time on the track, ergo bike and because its strength/power focussed, there’s no real repetition on a day-to-day basis. So, on a week basis, I might do 2-3 gym sessions, 2-3 track sessions, 1 ergo session, 6 road rides and I’d have the 7th day off.

 Steve: Yeh, sure. I’m sure there’s a lot of specific strength training that you do off the bike, in the gym, as you just mentioned. What are some of your favourite exercises or training drills?

Anna: Love the deadlift, although that’s the one exercise that can cripple me. I have an old injury to my lower back that has to be very carefully maintained, and it gets a bit grumpy when I do the deadlift, haha. I really enjoy power cleans as well along with Plyometric box jumps as well.

Steve: You’ve listed all the exercises I really don’t like to do, haha.

Anna: Really?!

 Steve: I keep it very simple, all your old traditional exercises. Umm, Anna, diet and nutrition are so important for any athlete. What’s your diet like? Do you have diet-free days and if so, what’s at the top of your bad food list?

Anna: At the top of my bad food list is anything chocolate or cinnamon donuts. Yeh, diet and nutrition is important because obviously that’s the energy we use for our body, so for us it’s important to keep the body composition between fat-free mass and fat mass. It’s all well and good to be really lean and have lots of muscle, but if it’s not actually producing speed and power on the bike, then it’s not beneficial. So we spend a lot of time working out what the best body composition is for us as individuals. So, it’s important not to overeat, I’d probably have a higher protein component to my diet because of having to feed and repair the muscles from that explosive work that we do in the gym and on the bike and keep a balance of lots of healthy salads and vegetables.

 Steve: Yeh, sure. How much down-time do you get between major competitions?

Anna: Once the competition-season kicks of, we don’t get a great deal of down-time. We generally have one international competition a month, sometimes we’ll only get 2-3 weeks in between depending on when Oceania and Nationals fall and which competitions we target. So we’re busy between November and February, it’s generally one race-meet a month leading into the World Championships. Then we get 3 weeks off at the end of each season which is generally around the Easter Period, the rest of the time we’re training full time.

Steve: Yep... and just finally, Anna, what’s the best piece of advice you’ve ever been given in your cycling career?

Anna: Umm, that’s a tough one. I have a couple that I go with. One was from my first coach back when I was a teenager. He always used to tell me to pay attention to detail. The other one I really like is to always back yourself.

Steve: Yep, I like it. That’s all I have for you. I wish you all the best in the future, it’s been a pleasure speaking to you and you’ve inspired, I’m sure, every Australian.

Anna: Ohh, thank you. Too easy.

Posted in Interview By Calibre Fitness

Amazing trick shot video from 2 year old, Titus. He began shooting baskets shortly after learning to walk, and his parents started filming a bit, before totally getting carried away!

Posted in Latest News By Calibre Fitness

Top Draft Prospects

May 27, 2013

With the 2013 NBA Draft fast approaching, it's time to break out our list of the top draft prospect in each position.

Much has been said about this crop not being as star-studded as years past. And that might be true.

Find out as we break down the best at each spot on the floor.

Point Guard:


Name: Trey Burke
University: Michigan
Height: 6'0"
Age: 20


A year ago, Michigan Wolverines star Trey Burke was a great prospect, but decided to return for his sophomore season.

It turned out to be a terrific move, as he took over the college hoops world and earned himself a rock-solid stock as we approach this year's draft. Whoever lands him will thoroughly enjoy his competitiveness and dangerous combination of scoring and facilitating.

Worried about his 6'0" stature? Don't be, because Burke's wingspan is 6'5.5" and his vertical leap is 36.5".

Don't expect him to fall any further than No. 7 on draft night.

Shooting Guard:


Name: Ben McLemore
University: Kansas
Height: 6'4"
Age: 20

It's tough to find shooting guards who shoot 50 percent from the field, 42 percent from three and 87 percent from the free-throw line in the Big 12 Conference.

That's what Ben McLemore brings to the table.

Oh, I forgot to mention that he's 20 years young, has a 42" vertical and 6'8" wingspan.

This surefire top-five pick may not be as highly-touted as top picks in the past, but he has a good chance to be an All-Star, if not a superstar, at the next level.

McLemore's smooth, poised style of play enhances his shooting skills and athletic acumen.

Small Forward:


Name: Otto Porter
University: Georgetown
Height: 6'8"
Age: 19

In 2011-12, Georgetown small forward Otto Porter was a solid defensive role player who could pass and score when necessary.

In 2012-13, he proved to be the most complete player in college hoops.

Porter was called upon to carry the Hoyas offense, and he delivered, exhibiting an NBA-ready jump shot to go along with his playmaking and defense.

With his 6'8" frame and top-notch court awareness, he'll be able to help out his pro club in almost every facet of the game.

Power Forward:


Name: Anthony Bennett
University: UNLV
Height: 6'7"
Age: 20


From autumn to the spring, UNLV forward Anthony Bennett went from late-first round prospect to likely top-five pick.

How? By using his size and versatility to shoot 53 percent and score 16 points per game as a freshman.

Bennett is 240 pounds, yet he seems light on his feet both laterally and vertically. His explosiveness allows him to finish over most power forwards, while his height and length allows him to shoot over small forwards on the perimeter.

He'll not only be able to guard multiple positions, he'll be able to score against any position in the NBA.

Centre:


Name: Nerlens Noel
University: Kentucky
Height: 6'11"
Age: 19

Even though he tore his ACL, missed a third of Kentucky's season, and weighed a feathery 206 pounds at the combine, Nerlens Noel is the top centre in the 2013 draft class.

He has what it takes to change games defensively, using his mobility, instincts and athleticism to alter tons of shots. On the other end of the floor, he's still a work in progress, but "progress" is the key word.

Comparing him to Anthony Davis was unfair, because they are two different players who played with different supporting casts.

Noel is still an elite prospect because he could be one of the top defensive players in the NBA while being a decent threat offensively.

Posted in Latest News By Calibre Fitness

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