Hamish Philip - Personal Trainer

Training one of the NWL players Coral Seath today in a boxing session that included 5,000 plus punches along with plenty of running and hundreds of core based exercises!! A change up in her normal training to give her that bit more motivation while coming back from injury plus who doesn't love getting anger out in a fitness session!!

What's your favorite Gym day? Mine is Leg day!! This week I got to train with an absolute tank known as Sami! She is one of the Football girls that Im lucky enough to train but this time we changed roles and she lead the session, an amazing session it was, I have been struggling to walk right since!! Leg day is as important as any other day so don't skip it haha I know it can be hard but its totally worth it!! Wee side note the worst thing on Leg day is seeing people Curling in the Squat rack haha

What better way to spend the last days of Summer than doing a work out at the beach!! A wee group of us rocked down for the hour long work out I set up which included over 200m of Burpee Jumps, an insane amount of running, Squats that left prints in the sand and so many more exercises!! Bit of stretching in the water at the end really helped!! Don't be scared to change up your training as this was a big change to ours and we loved it!! By the girls owned up, left us in the dust!!

Amazing weekend getting to Referee Football down at the Master Games, so awesome to see so many active "Oldies" showing they still got it!! Age is just a number!! Got to Referee the 45+ final, in which the Kiwi Masters won (had some massive NZ names in the team, including a top NZ actor!!) Cheers to everyone who helped out in any way, a massive thanks to Josh for rocking the pink Vitamin H Fitness referee top this weekend, also cheers to Shane Cortese for being cool with us getting photos to show off the VHF tops!!

Black pudding hailed as a 'superfood'

http://www.telegraph.co.uk/news/health/12084725/Black-pudding-hailed-as-a-superfood.html?utm_campaign=Echobox&utm_medium=Social&utm_source=Facebook No one is more excited reading this other than my father who has told me for years its good for me! 2016 the year of the Black Pud? We all have our own food that we believe is good for us that no one believes, who knows it might be named in 2017 as a superfood!!

telegraph.co.uk It might be a staple of greasy breakfasts, but the humble blood sausage is surprisingly good for you

I would like to say a massive well done to Rosie, Tessa and Alex for trialing for the New Zealand Football Ferns over the weekend. All 3 of these girls had amazing club seasons that they carried over to the National Women's League as they all played for Footballsouth. This season just gone was the first season I have got to work with Rosie at Footballsouth and she carries herself like a true professional and was a pleasure to get to train her. Tessa has been a star in a couple of my past posts, I have had the pleasure of training her in football to giving her personal training sessions and having a fitness plan in place for her, so I was stoked to see her between the sticks for the trial. Finally Alex, I get to train this young lady throughout the winter season as well as N.W.L and I have seen all that hard work she puts in, average is never good enough for her but yet she stays so humble in all aspects of life. All 3 of these girls deserved to be up there, such an honor to trial for your country. I hope to hear of them getting that big call up!! Well Done again ladies!! Proud Fitness Trainer Here!!

This year I had the honor of being the Fitness Trainer for the Footballsouth National Women's League team for the second season in a row. It was an extremely enjoyable campaign, these girls are so talented and was so much fun to train, a number of young girls made the big step up this season at just the age of 15 but some wise heads still showed their class including Kushla Glover serving her 20th year at the top flight Footballsouth side. Jordyn Walker wore the arm band again this year, a great leader even though she suffered a season ending injury (still came to every practice to help in every way she could) in the 3rd last game, Annie Gilchrist stepped up to lead, which showed true strength within the team. Through out the season we did a number of different styles of fitness, intervals, sprints, core based drills the list is near endless, the girls even got to enjoy the odd Tabata training once in a while. We even did the VHF fitness games one evening with wee trophy's as prizes. Most of the fitness I included a ball at feet, so not only were they doing the hard yards but doing it with a ball!! These girls came so far this season and I'm so proud of each one of them. We all aimed for the same goal to become better and that we did. Team fitness is a real joy for me and I couldn't ask for a better bunch to do it with!! Massive thanks to everybody involved in helping the team from the ball girls to Hayley the head coach and Tom the Asst Coach specializing in goalkeeping. Bring on 2016!!

Footballsouth side of 2015! Fitness Trainer! Such an amazing bunch of girls!! Thanks to ©davidwallphoto.com for the photo!!

Hamish Philip - Personal Trainer

Champion of Champions – five of the leading Girls secondary school football players for 2015

http://www.collegesportmedia.co.nz/football---blog/champion-of-champions-five-of-the-leading-girls-secondary-school-football-players-for-2015 Can everybody go ahead and vote for Sammy Murrell!! I cant think of anyone more deserving, its an absolute pleasure to know this girl let alone train her! Would be awesome if you can take the time to do it!! Thank you!!

collegesportmedia.co.nz CSM

Playing in The Jumbo Tennis tournament run by NRG ( Next Rotary Generation) Helping raise money for Charity!! Awesome event extremely hard to play but great laugh!! Channel 39 down here getting a few shots!! So far undefeated (touch wood).

Today was Olympic Lifting day for Charlotte!! Her first time ever doing them and she nailed it!! Something extra for her to add to her arsenal of lifts!! Olympic Lifts take a lot of control and take even more time to really get good at but great fun to do!!

Top 12 Biggest Myths About Weight Loss

http://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/

authoritynutrition.com The weight loss industry is full of myths. Here are the top 12 biggest lies, myths and misconceptions about weight loss.

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http://lacticturkey.co.nz/SantaRun/ Something fun leading up to Xmas!! Get you're Santa suit on run a couple K's all for Kidscan!! A wee picture of my Dad, Brother and myself running it a couple years back!!

lacticturkey.co.nz

Today a massive number of people did the Marathon today, group of us did the Half Marathon Run and Half Marathon Walk. Super stoked with our wee group, represented Vitamin H Fitness aka VHF, also one of the Roslyn Girls, Tessa did her first ever Half Marathon in a dress!! Our times were as follows;
Doreen - 1627 - Half Walk - 3hour 29min 33sec (60 Years old)
Cynz - 1626 - Half Walk - 3hour 45min 21sec (Had bad blisters)
Tessa - 677 - Half Run - 1hour 50min 32sec (In a dress)
Myself - 815 - Half Run - 1hour 51min 52sec (Stoked as)
Ethan - 814- Half Run - 2hour 07min 36sec (First Half Marathon)
Graham - 1000 - Half Run - 2hour 17min 40sec (56 Years old)
Well done to everybody who did it!! The feet are up for a while!!

I'm so fizzed up after hearing the news that two of my Football girls have made the Under 20 New Zealand Football Ferns side!! I have the honor of training both these young ladies, they have put so much hard work in to get where they are today!!
Sammy Murrell; For the last two season's I have got to be the Fitness Trainer of Roslyn Wakari Women's and Footballsouth Nataional Women's side in which she is a proud member of both. Earlier in the season she traveled with the NZ Secondary school side.
Tessa Nicol; Last season and a little bit of this pre season (the time in which I have been involved) she was involved with the Footballsouth Womens National side before moving up to Auckland to make her Football dreams come true (she is still a member of the Footballsouth side). I have been training her personally through the season to increase her cardio fitness.
I am so proud of both these girls, living the football dream, I now wait for and hope some more Footballsouth girls make the big step up, as a Personal Trainer I'm stoked to say I train Two Football Fern's!!!!! I wish them all the best!!!!

Today on the Football field the Roslyn Girls had the Ellis Park version of Mud Sweat and Tears, they ran there butts off for 90 mins and took away the 6 - 0 win, they may be rather muddy from the game but it was well worth it. You play in it you might as well train in it, thankfully this sort of weather never stopped us doing fitness work this season so just another day at the office.

Givealittle - Cause - Tessa's Football Dream

http://givealittle.co.nz/cause/tessasfootballdream Hey Team, so you may remember my client Tessa who went to Auckland to trial for the New Zealand Under 20's Football side, she has been asked to move up there to train with the wider squad!! So anyone that knows her knows how much it means to get this, if you wish to help her any way shape or form, to help this dream come true, please give a little by this page!! Anything helps!! Pretty proud Personal Trainer!! Tessa Nicol!!!!

givealittle.co.nz I have been presented with the opportunity to train in Auckland with the Football Ferns Wider Squad to prepare for the U20s World Cup. Givealittle is the place to donate and fundraise for causes and charities online.

At the Moment A group of under 17 boys from Otago are in Northern Ireland playing in the most Elite Youth Football tournament in the world the Milk Cup, they have played one game so far winning 3 - 2 over Alset Colombia, 4 more days and 4 games for them to go!! I had the honor of getting to go twice (2011 and 2012) as a Referee, the only Referee in New Zealand to do so (Only 4 Referee's ever gone from NZ). I have an open invitation to return to Referee when I like and one day I shall. The Picture is of the Refereeing team before Israel VS USA under 21 in the Milk Cup 2011!! Best Of Luck OTAGOOOOO!!!!

Nearing the end of a good week of fitness for myself. So far have clocked up just over 30k of road running, including a 10k run with my friend and client Ethan on that snowy Wednesday morning and a solid 5k in 23 and half min this morning with Alex. Busted out 30min with the skipping rope, 1 hour core class with the Roslyn girls at ABSolute. Tomorrow I shall be refereeing Caversham vs Roslyn in Division One which is going to be a fast pace match to end my week of fitness!! Looking forward to the Half Marathon in September!!

Tonight the Roslyn Women's Premier team went along to one of our major sponsors ABSolute Health & Fitness for a workout! Along with the girls, the manager Sheryl, coach Wayne and myself we attended the Abs class, hour long core workout with Rachel van Gorp. Everybody loved it!! Really challenging but so much fun!! Go along and give it a go!! I believe ill have to leave core exercises out for Wednesday practice.

Last couple weeks I have been giving the Roslyn Div 1 (Fletcher Cup) side a taste of Vitamin H Fitness, I will be training them each week till the end of the season then next year they will have my services for the season!!

This is my client Tessa Nicol, Im super proud of her as she has been selected for an Under 20 Football Ferns trail early next month, she is a stand out goalkeeper and has been working hard on fitness to help her overall game. Today we added a lot of skipping to change things up and I'm sure she is ready to prove she has what it takes to make the team. Best of luck Tessa!!

Last night even though the grounds were out it didn't stop the Roslyn Girls having a fitness session. We did Deck Of Death!! How it works, each suit it a different exercise, the number on the card is number of the exercise you do, eg 7 of Hearts could be 7 Push Ups! Jacks, Queens and Kings stand for ten!! In the picture below you see the girls doing a Bear Crawl, put the Jokers in the deck and make them stand for something different!! Great work out for any group or for yourself!!

Words can not explain how proud I am of Sami!! Placed 3rd in Bikini NZIFBB category in Christchurch today in her very first comp!! I had the privilege of training her in a football and within the gym before she moved back to Christchurch this year. She has worked so hard to get where she is and I am stoked that she got 3rd, Sami will truly enjoy her cheat meal knowing its all over!! Well Done Samurai!!

Hello People, as many of you may know I am not only a Personal Trainer but also am the Host and Commentator for Oakleys Off the Bar!! So if you are with a Football club with a junior team that you want to see on TV get on board with it, hit up the club to get in contact!! Looking forward to calling some great games!!

Dunedin Clubs get amongst it. Contact Gordon if you want Dunedin TV to profile your Club or teams.

Today I did one of my 10 fitness goals I want to complete by the end of the year. The goal was to do 15 tabatas back to back so in total a hour of tabata!! Stoked to say I did it and im feeling it now!! 1 down 9 to go!!

Timeline Photos

Hamish Philip - Personal Trainer's cover photo

Today was a great day for some boxing fitness as Jordyn will tell you! Training in that hot sun, working hard and enjoying almost every moment haha Hope everyone has a awesome easter and dont have to many chocolate eggs!!

Roslyn Wakari AFC

Any and everybody should give this page a like!! Roslyn Wakari is a great club in which to be involved with!! Keep up to date with them =)

Roslyn Wakari is one of NZ's oldest football clubs. Established in 1888 we were one of the founding clubs in Otago and recently celebrated our 125th Jubilee during Queens Birthday weekend 2013
The club is also one of Otago's largest football clubs enjoying a membership of 460 players. During 2013 this is made up of 10 Senior men’s teams, 4 Women’s teams, and 26 Junior teams. There is a Roslyn Wakari team, sometimes two, competing in every grade of the Dunedin competitions. We are the current holders of the annual Hanlon Shield, an award presented by Football South to the top overall performing Club in Otago. Proudly held by Roslyn a record 19 times (6 times in the previous 10 seasons).

Our Senior Men’s 1st team competes in the Federation 7 Premier Divison and our Women’s 1st team have won the Women’s Premier league 5 times in the past 5 seasons and are the current 2012 champions.

National recognition for RWAFC players has included nine All Whites while playing for Roslyn. The club supplied four players in the original 1904 New Zealand team.

Our clubs objective is to always promote the enjoyment of playing football across all ages and we welcome all enquires from like minded people wishing to join us.

Our home, Ellis Park, has three competition grounds, two specialist training areas and an indoor gymnasium. The clubrooms were refurbished in 2009 and now boasts first class bar and food facilities that are available for Hire.

As many of you know, I love football!! Fifa Under 20 world cup is nearly here!! Yes many games getting played here in Dunedin!! I have on good word Wooliam will be there to!! Get along and you never know you may get a photo with him, I wish I had one ;)

Last Pre Season training at Brockvil Park for the Roslyn Womens Premier team, next week we head back to the home of football Ellis Park for the rest of the year. Will be good to be back on a flat ground and not having to make the girls do up hill sprints!!

This is my client Ethan, round about 2 months ago he broke his ankle in a football game, today he was able to finally go a run, we ran 5k and he absolutely loved it!! He has worked hard and he is back on the fitness train!!

Wee Challenge For You!!
Today I did 6 Tabata's back to back!! 1 is hard enough!! Remember how Tabata works, 20 sec doing the exercise as hard as you can then rest 10 sec, repeat 8 times for total time of 4 mins. So my challenge is to try at least 1 Tabata!! Here's the list of 6 in the order in which I did them.
1st - Prone
2nd- Tri Dips/Push Ups
3rd -Toe Touch's
4th - Lunges
5th - Bike Crunch
6th - Squats
Total Time 24 mins
Best of luck!! Give Tabata a go!!

Seen this on my friends time line, very true in the world of fitness!! You can always add fitness into your life!! =P Cheers Coral Seath

I have finally put the feet up after a long week of fitness which included refereeing 4 games of football, 2 of them today!! Would not of got through it all without stretching before and after my workouts and games!! So important to prevent injury and help with optimal performance!!