I bumped into a mate the other day. We spoke about family, a few things going around town, work he had on, his recent holiday overseas and he asked me “What have you been up to mate?” “Health coach” “What’s that?” he says Good question and is certainly one that I hear often. We have all heard of and had a bit to do with Doctors, Specialists, Acupuncturist and Optometrists but not so much health coaches. Do you remember the last time you went to your GP for whatever? How long

This week for me has been an easier recovery week after a big week last week….in keeping with my intuitive approach to exercise. A couple of easy mountain bike rides, a couple of light runs and a sprint session yesterday. And finally…after weeks of howling onshore winds, no swell and 17C water temperature… today clear blue skies, easterly swell, light offshore winds, no red weed and water temperature a balmy 23C! With good nutrition, frequent movement everyday, strength train

So how #didyougooutandplay this weekend? I love starting a sunny summer Sunday morning with a paddle and a few waves…..even if you do get smashed…. #rods_sportsadventure #getfitleanandstrong #getoutside #health #fitdad #goproanz #stellarkayaks #uglyfishsunglasses #camelbak #portmacquarie #iloveportmacquarie I am Rod Bucton. This is Sports Adventure I help busy over 40 year old fathers get fit, lean, strong and get out and play. To apply for a free coaching call visit www.spor

So how #didyougooutandplay this weekend? For me, it was an easy morning paddle for and followed up with a cracking brekky with my family at @lvsonclarence …..local fresh seasonal produce and my favourite paleo meal….Paleo Feast! #rods_sportsadventure #getfitleanandstrong #getoutside #health #fitdad #withgalaxy #goproanz #stellarkayaks #uglyfishsunglasses #camelbak #portmacquarie #iloveportmacquarie #lvsonclarence I am Rod Bucton. This is Sports Adventure I help busy over 40

You know what is like as we get older, you wake up with sore muscles, stiff joints, crook neck or just too tired from watching the tennis last night. In the past I would have pushed and pushed myself with “consistency” being the keyword. Not any more. These days I take a much much intuitive approach to my exercise, listen to how my body feels and give myself plenty of rest and recovery. Making time to play whenever I can. So today was an easy early morning ride …ride with wil

Achieving a great level of fitness is not as hard as we have been lead to believe and can be built up by combining a range of activities Get up and walk around to break up long periods sitting at work or at home, take the stairs instead of the lift and everday housework all add to getting up and moving. Low level easy movement – pullups, pushups, dips, squats and lunges are great full body exercises that use a wide range of muscles. Easy aerobic cardio workouts using a heart

The best way for us to get good doses of vitamin D is by exposing large areas of our body to direct sunlight for short periods of time, but not for long enough to burn. Even the best diet can only provide a fraction of the vitamin D that we actually need. Although vitamin D is stored in our fat cells for use in the shorter winter months, most of us can still benefit from vitamin D supplements winter time as well. Experts in vitamin D recommend that we should get an average of

Gearing up for an early morning ride #didyougooutandplay today? For me as an early riser, its the best time of the day for a bit of exercise – an easy mountain bike ride at low heart rate aerobic workout (maximum heart rate 180 – my age, ie for me 180 – 46 = maximum heart rate 134 beats per minute) to gradually keep building my base fitness and a bit of time to myself. To think about yesterday or to plan the day today or just to think about nothing but the ride…. where its ju

#rods_sportsadventure#getfitleanandstrong #getoutside #health #fitdad #stellarkayaks #goproanz #withgalaxy #portmacquarie #iloveportmacquarie I am Rod Bucton. This is Sports Adventure I help busy over 40 year old fathers get fit, lean, strong and get out and play. To apply for a free coaching call visit www.sportsadventure.com.au

Yesterday morning I woke up after a good nights sleep (feeling well rested) and headed out for a paddle, as you may recall from yesterday’s post. I’ve got my eye on a local adventure race in March 2019 with a flat water kayak paddle, trail run & cross country mountain bike ride, so my focus will be on these. My last two months of training has been focused on building my aerobic fitness for paddling, running and riding. This means strictly keeping my heart rate at or below my

An easy ride into town beach first thing this morning to find a swag of boot campers working out. Now warmed up after the ride I rolled into 30 minute full body weight workout. 3 sets of… 20 x push ups 20 x squats 20 x dips 20 x lunges 20 x step ups & 2 minute plank (with a short 30 second break between each). This simple and safe type of training works a wide range of muscles together unlike isolated muscle workouts on machines, builds functional strength not bulk. Perfect f