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Weekend Warriors

Mind, Body & Soul Fitness - Wednesday, March 15, 2017

What type of exercise 'Warrior' are you? 

I had heard the colloquial term 'weekend warrior' thrown around, but I never knew it had such varied meanings?

warrior: a person aggressively, courageously, actively engaged or energetically involved in an activity.

I was inspired to write this week's blog after going for a run around the Mount Henry and Canning Bridge loop on Sunday.  It was a typically warm Perth summer morning, and the water had an awe-inspiring 'glass-like' stillness to it.  Around the banks of the river it was a hive of activity, as a varied army of 'Weekend Warriors' were out in full force.  Some walked with dogs; some without.  Some cycled with lycra; (thankfully) some without. Some ran with Ipods; some without.  

It became evident that the  'weekend warrior' variety come in many shapes and sizes. It was truly inspiring to see so many people getting out and getting active.  This lead me to want to find out more about this special breed of 'weekend warrior.'

I started by conducting  a  new-fashioned investigative Google search on the definition 'Weekend Warrior.'

The Urban Dictionary defined the weekend warrior as: 'A person who regularly parties on weekends. When you drink or smoke up on the weekends you can be considered a weekend warrior.'  ( that wasn't the definition I was looking for?!)

An American College of Sports Medicine journal described the 'weekend warrior' as follows:  

'Some individuals may choose to compress their exercise into fewer days, such as during weekends only, giving rise to the term "weekend warriors."  Although weekend warriors exercise only once or twice a week, each activity session can be prolonged, generating sufficient energy expenditure to fall within the current exercise guidelines.'

I would like to bring rise to a new type of modern-day 'weekend warrior' which I have witnessed to conquer all! I will call him... (no not 'mini me!')  I will call him/her the 'Whole Week Warrior.'  In their very essence the 'whole week warrior' leads a consistent path of structured exercise on weekdays and weekends. I have witnessed the benefits for the 'whole week warrior' to be truly 'whole-ranging':  

*Healthy weight management

*Happier & healthier

*Improved energy levels

*Improved stamina & endurance

*Decreased risk of lifestyle diseases (eg. diabetes, cardiovascular disease).

For some of our Mind Body & Soul clients, I would already endorse them as 'whole week warriors.'  For others it is a matter of picking up a weekend activity of two.  For example, a couple of my clients have purchased bikes recently and committed to riding for 2 hours every weekend.  During weekdays they complete 2x Group Training & 1x Personal Training sessions. They have now become 'whole week warriors' and are fully reaping the rewards.  

From my experience, just one extra exercise session in your week can make a massive difference to your health & fitness.  If you are not exercising at all, then yes even one exercise session is better than none at all.  If you are doing 3 sessions during the week but nothing on the weekend, then the answer is to incorporate an active pursuit you enjoy on the weekend (eg. hiking, swimming, kayaking, cycling, running etc.)  

The weekend is the prime time to get out and get active!  We truly are in the 'lucky country' in Australia when it comes to outdoor exercise options.  Minimal pollution, spectacular beaches, world-class cycling and walking tracks, great local parks and reserves; and stunning scenery to match.

It's time to get your 'Whole Week Warrior' on!

Add a spring to your step with TrekFit

Mind, Body & Soul Fitness - Monday, August 22, 2016

Interview: Brett Smith

Mind Body & Soul Fitness Studio TrekFit Leader Brett Smith provided the following interview to The West Australian newspaper to promote the health benefits of walking.  

Introduction:  There is no simpler or more natural workout than walking. It’s easy, inexpensive and a great way to get in shape. 

Walking can take you places great, in fitness & location. From a bushwalk to a stroll along the beach. A walk with family and friends or a chance to get away from it all, think and unwind. It’s all up to you. You can do it anywhere, anytime.

Q.1 How effective is walking from a health perspective as opposed to running? 

Walking is one of the best, and certainly most versatile ways to keep fit & healthy.  It is a low impact exercise that is suitable for all fitness levels.  It's a defining movement of a human and a biological imperative for our overall wellness.  It may not provide the same fitness boosting potential of running, however a regular walking program can provide many health & fitness benefits. 

Q.2 What are the health benefits of walking?

'Walking is Movement & Movement is Medicine.'  Walking assists with Heart Health, Weight Management, Stress Relief,  Building Leg Strength & Muscular Endurance, Reduces risk of chronic lifestyle diseases (eg. diabetes, metabolic syndrome etc.) Reduces back pain.


Q.3 Why is walking a better option for some than running? Is running disproportionately more damaging to the body than running?

It is often said that you need to learn to walk before you run. Walking provides a more body-friendly option than running especially for the novice fitness participant. Walking stresses your joints considerably less than running and many people find it easier to incorporate a regular walking regime into their lives, than other forms of exercise.  

Q.4 Should walkers build up gradually?

Like all forms of exercise it is important to adopt a common-sense approach to walking progression. Building your distance gradually is especially key for those that live a sedentary lifestyle.  It is also essential to adopt a comfortable pace until your body is more conditioned to be challenged with a brisk pace. 

Q.5 How far and for how long should you walk to gain the optimal benefit?

Many health bodies around the world are recommending that we accumulate at least 10,000 steps per day (approx 7km).  This is equivalent to around 1-1.5 hours of walking each day which includes incidental walking.  For a moderate walking program I would recommend between 30-60min of walking at least 3x week.

Q.6 How many times a week would you advise?

To achieve significant benefits I would recommend 3-5x week dependant on fitness level & goals.  However, any extra walking than what you are currently doing is a bonus.

Q.7 Should you stretch before you walk?

I would suggest starting with a light pace walk for the first 5-10min to warm up your muscles.  Stretching is more effective at the completion of your walk to release tight muscles and increase flexibility.

Q.8 How important are appropriate walking shoes?

This is such an individual choice based on comfort and often foot type/ mechanics. Personally, when on the beach I prefer to walk barefoot and when on pavement I am wearing a running shoe that provides sufficient support and cushioning. 

Q.9 For those not keen on running or who can’t run for physical reasons are there ways to step up your program to see better results?

Joining a walking group is a great way to provide additional challenge and variety to your outdoor walking regime.  At Mind Body & Soul Fitness  Studio we provide an instructor-led group walking session called TrekFit. (Thursday 6am). 

Brett Smith is a Fitness Professional at Mind Body & Soul Fitness Studio in Bicton.  Walking has taken him to the highest peak in Africa, Mount Kilimanjaro and Everest Base Camp in Nepal.

For more information on the Mind Body & Soul TrekFit program click to our dedicated webpage:

7-Week TrekFit Program (Enrolments Closed)

Mind, Body & Soul Fitness - Wednesday, July 01, 2015


Making fitness an adventure!

Want to get some fresh air and become fit & healthy at the same time?

Our newly launched TrekFit program is great for those wanting to build a stronger heart & lungs, boost your immune system and increase your endurance & energy levels.

Our newest program has created significant interest from those wanting to incorporate walking as part of their fitness or weight loss regime. TrekFit is designed for those that are looking for variety & challenge in their walking sessions.

The great thing about TrekFit is that it can be adaptabed to suit all fitness levels. This means that for someone starting out or returning to exercise, it is ideal. Equally, it is also highly suitable for the intermediate to advanced exerciser, as the challenge can be increased within the program. If you are preparing for a trekking expedition in the near future or beyond this is a great way to have you TrekFit & ready!

Participants in the 7-week program will have the opportunity to walk 12km in the Perth City to Surf on Sunday 28th August.

TrekFit City to Surf Program Details:

Start Date: Sunday 17th July (7 weeks)
Time: 8.30-9.30am
Venue: Week 1- Mind Body & Soul Fitness Studio
Week 2-6: External locations including Piney Lakes, Kings Park, Deepwater Point, Heathcote Reserve & Point Walter
Week 7: 12km Perth City to Surf (Sunday 28th August)<
$180 includes 7-week Trekfit Program & entry into City to Surf (valued at $45)
$135 (25% discount) for current 'Club 50' Group Training members/ PT clients.)
Enrol Now:
Contact Us today to secure your place in the new City to Surf 'TrekFit' Program.

City to Surf RunFit Program (Enrolments Now Closed)

Mind, Body & Soul Fitness - Wednesday, July 01, 2015


Taking you places great in fitness and location!

Get your running shoes ready. Our latest RunFit program will create a fitter, leaner healthier you!  Burn calories and super-charge your cardiovascular fitness.

Our RunFit program is designed to get you out in the fresh air, whilst enjoying some of Perth's world class running locations. Run your way to a fitter, healthier you and enjoy the challenge of the Perth City to Surf.

We are excited to announce the return of our Perth City to Surf training program for 2012.
Our Team of Running Coaches in Brett Smith & James Doyle will refine your running technique to make you more efficient. In addition the program is geared to build strength, endurance and speed. Each week the running distances are gradually increased, so you only require a running base of around 3km+ to get started.

The 7-week training program is designed to get you ready to tackle the 12km Perth City to Surf on Sunday 26th August. Brett has trained over 100 runners to successfully complete this event over the past 7 years.

RunFit 2012 City to Surf Program Details:

Start Date: Sunday 8th July (7 weeks)
Time: 8.30-9.30am
Venue: Week 1- Mind Body & Soul Fitness Studio
Week 2-7: External locations including Kings Park, Deepwater Point, Cottesloe, Wireless Hill, Swanbourne & Bold Park.
Week 8: 12km Perth City to Surf (Sunday 26th August)
Investment: $185 includes 7-week Runfit Program & entry into 12km Perth City to Surf (valued at $45)
$140 (25% discount) for current 'Club 50' Group Training members/ PT clients.)
Enrolments Closed: Contact Us today to enrol in our 2012 City to Surf 'RunFit' Program.

RunFit tracks to Deepwater Point during February

Mind, Body & Soul Fitness - Friday, February 01, 2013

RunFit (Session Details):

Day:  Tuesdays
Time: 6.00am-7.00am

Venue: During February- Meet at Deepwater Point boat ramp car park (The Esplanade, Mount Pleasant),  on Tuesday at 6am sharp!

*Please note:  Starting venue will  change each calendar month to add variety to your RunFit workouts.  Contact Us for full session details. 

What to bring?: Please dress appropriately for weather conditions. Good running shoes and a drink bottle are a must! 
Investment: $15 casual entry or all inclusive in our Club 50 Cross Training package.
Bookings: Contact Us to join our next RunFit session.

TrekFit (Sessions are currently suspended):

Day:  Thursdays
Time: 6.00am-7.00am
Venue:  Sessions are currently suspended.

*Please note:  Meeting venue will change monthly to add variety to TrekFit workouts. 

Contact Us for full session details and to book your TrekFit session.

What to bring?: Please dress appropriately for weather conditions. Good walking/ running shoes and a drink bottle are a must! 

Investment: $15 casual entry or all inclusive in our Club 50 Cross Training package.
Contact Us  to enquire about our next TrekFit session.