Extension Fitness

Is it too late to climb aboard the "12 Rules" bandwagon? Surely not.

Anyway, here's my TWELVE RULES FOR RUNNING.

12 Rules For Running — Extension Fitness Just as Stephen Covey stresses in “The 7 Habits Of Highly Effective People”, principles matter more than techniques.  When you understand the principles behind how something works, you can tailor your approach to the unique circumstances you’re in. You’re not enslaved to a formula. You ...

Zero regrets about the cradle sn**ch.

From Head Coach Tim:
“It is with sadness and a degree of shock that I announce I have been enjoying cycling and may become a cyclist…”

Dearma, at 82, is a bit of a weapon on the tennis court.

Happily, athletic/agility training like this is also great for maintaining power and balance - which maximise independence and walking speed as we age.

Why Use An Online Coach?

1/ Let someone else do the thinking for you - outsource the overwhelm.

2/ Accountability - the non-pushy, non-judgey sort. But we WILL be checking up on you.

3/ Our programs are DEEPLY CUSTOMISED to you:

YOUR schedule
YOUR strengths
YOUR wishes
YOUR goals
YOUR threats
YOUR constraints
YOUR psychology

Here's what Mike Bates - a busy father of 3 little ones, has to say:

"I have been doing online coaching for just over a month now and I am finding it immensely beneficial.

I like that I have structure with my workouts, but I can still be flexible with the days I do them if needed.

This suits my busy schedule as, being a father-of-three, finding time to exercise can be difficult.

Tim sets the workouts up so they are easy to follow, breaking down the different movements and sessions so you can understand what you’re working on day and why you're doing certain exercises.

The instructions and example videos are also super helpful.

It’s also great knowing that there’s a trainer checking in on your progress to encourage you if you’re struggling or congratulate you if you’re training consistently."

One of the key things you can do to improve your health is to develop your cardiorespiratory fitness.

We know that if you have good cardio fitness (heart and lung fitness - the type you need to climb stairs, walk fast, ride a bike, swim laps or run a race) you can drastically reduce your risk of many preventable diseases - like cancer, diabetes, stroke and neurodegenerative diseases like Alzheimer’s.

Moreover, decades of research and clinical practice shows that patients who use cardio exercise to treat diseases and conditions can achieve excellent results. HIIT (high intensity interval training) is even being used as a way to fight cancer, during or after treatment. Edith Cowan Uni is active in this research.

A good practice when you decide you want to improve your fitness is to establish a baseline. How fit are you right now?

(Read the full article at the link below)

Heart Rate Reserve: A Simple, Safe Way To Test Your Cardiorespiratory Fitness — Extension Fitness One of the key things you can do to improve your health is to develop your cardiorespiratory fitness. We know that if you have good cardio fitness (heart and lung fitness - the type you need to climb stairs, walk fast, ride a bike, swim laps or run a race) you can drastically reduce your risk of ma

ARE YOU INTERESTED IN COACHING A RUNNING CLUB IN DIANELLA?

I’m seeking expression of interest from suitably qualified people to coach a new, weekly run club based in Dianella.

The start date will be approximately October 2026. Planning is commencing now.

To register interest or get more information, please email [email protected] :)

***About You***

- Ideally you’re a keen distance runner (1500m to ultra marathon). You don’t have to be elite, just enthusiastic about running - and the joy it can bring. Most of us runners love the feeling of making progress and fulfilling our potential (given our time and energy constraints). You’ll embody this same motivation that most running enthusiasts share in common.

- You have a relevant qualification (Athletics Australia Recreational Runner Quals, Cert III/IV in Fitness, Exercise Physiology or Physio Degree, Other Qual) which enables you to be trained and insurable for running coaching to recreational level adults.

- You don’t have a qualification BUT you’re a keen runner AND you’re willing to obtain Athletics Australia Qualifications.

***About The Role***

- Facilitation of a weekly running session on a weekday evening based from a community sporting facility in Dianella.

- 90 minutes total time per week (including some set up and pack down).

- Session programs are done for you. Your job is to coach to the program on the night and lead the group through the workout.

The clients are a mix of people with a common goal of increasing fitness and improving running performance for team sport, running competition and general health.

- You’ll be supported by Tim Karajas (Extension Fitness Owner/Head Coach - BSc Physio) with on-the-job training, programs, constructive feedback, professional development and any other assistance you need.

- There is potential for future running (or strength and conditioning) related work with Extension Fitness.

***Remuneration***

- Minimum of $75 per session (but the total may increase with mutually agreed upon incentives).

- Casual basis employment.