Ok so if your reading this I am setting a challenge for this week, who is in????
I have set up a facebook group under food and living and I have already challenged the members of this group so now I am extending the challenge to people here as well, oh by the way feel free to join the facebook group if your interested in a group designed to share and ask questions on ways to eat well and train well!
Ok so back to the challenge you will need a stopwatch and your self to do this as well as determination, so who's in???????
This week your challenge is to set 2 minutes aside and to see how many burpees you can do I want you to record your number and then I will challenge you a little later down the track to beat you first time round record.
To perform a burpee:
1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Extend your feet back in one quick motion to assume the front plank position.
4. Return to the squat position in one quick motion.
5. Return to an upright standing position.
So join in and share your achievements!!!
Saturday, March 3, 2012
Thursday, March 1, 2012
Friday Thought!
Have you got your goals in mind that you want to reach, or are they written somewhere that you can see as a constant reminder. Those goals that are only in your head sometimes don't ever see the light of day, however when they are written they are more real! SO I challenge you this weekend to set some goals and write them down.
Flexibility Test
Ok so this test is to see how flexible your hamstrings are as well as your lower back. You can do this a number of ways using different objects.
The first way is to take your shoes off and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step place your feet flat against a step. You can either place the ruler between your legs on the ground or on the step. Place one hand on top of the other and while keeping your knees flat reach forward as far as you can go, holding it for a couple of seconds and measure where you can reach to.
Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).
The first way is to take your shoes off and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step place your feet flat against a step. You can either place the ruler between your legs on the ground or on the step. Place one hand on top of the other and while keeping your knees flat reach forward as far as you can go, holding it for a couple of seconds and measure where you can reach to.
Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).
Things to remember is not to bounce or jerk to reach further and to give it three goes and to take it on the average.
Wednesday, February 29, 2012
The Cardio Test
OK so if your doing the home fitness test the first thing to do is to test your cardio level!
What you will need to do is find a run that is 1 kilometre I would suggest an easy run something that is pretty flat. Some people suggest an oval or if you have access to a specific athletic track even better! Equipment needed will be a timer, either on your watch or a stopwatch, comfortable clothing, a good pair of runners and of course yourself!
Before the test you will need to do a little bit of a warm up maybe a 5 minute walk, or a light walk. You could even do a little house work such as vacuuming or making some beds!
Ok so once your warm set your clock and GO! Don't forget to record your result in a book with the date. I would also take the time to add weight, and measurement which I will talk more about later and why it is important to take them. I would also suggest to make other remarks such as what the weather was like how you felt and if you can possible add in what you had to eat. All these things can help when you do the test in a month as you can do similar preparation and see the differences as to how you did in comparison.
Good Luck!
What you will need to do is find a run that is 1 kilometre I would suggest an easy run something that is pretty flat. Some people suggest an oval or if you have access to a specific athletic track even better! Equipment needed will be a timer, either on your watch or a stopwatch, comfortable clothing, a good pair of runners and of course yourself!
Before the test you will need to do a little bit of a warm up maybe a 5 minute walk, or a light walk. You could even do a little house work such as vacuuming or making some beds!
Ok so once your warm set your clock and GO! Don't forget to record your result in a book with the date. I would also take the time to add weight, and measurement which I will talk more about later and why it is important to take them. I would also suggest to make other remarks such as what the weather was like how you felt and if you can possible add in what you had to eat. All these things can help when you do the test in a month as you can do similar preparation and see the differences as to how you did in comparison.
Good Luck!
Fitness Test!
Have you wanted to know how fit you are or maybe have a goal to work to being fit? Maybe a good idea would be to start by doing a fitness test. There are many ways that you can do it, one being to make a time with a Personal Trainer and do a full on test, including body composition, health assessment. Personal Trainers will include blood pressure,BMI, Flexibility, Aerobic capacity, waist to hip ratio and strength. From these results you can then have goals set to help you reach your goals in your fitness.
Another way you can do a fitness test is at home, however it may not be as intense as the one with a Personal Trainer but it will give you a good start as to where you are at and then show you areas where you can improve.
A fitness test at home can include a cardio test, a test for your upper body, a lower body test, and abdominal test, and a flexibility test.
Over the next few posts I will add each test up and how you can do it at home. The best thing is if you decide to do these tests you will need to do them and keep a record then work out a program as to how you can increase your fitness then you will need to re test to see how your progression is going. Stay tuned!
Another way you can do a fitness test is at home, however it may not be as intense as the one with a Personal Trainer but it will give you a good start as to where you are at and then show you areas where you can improve.
A fitness test at home can include a cardio test, a test for your upper body, a lower body test, and abdominal test, and a flexibility test.
Over the next few posts I will add each test up and how you can do it at home. The best thing is if you decide to do these tests you will need to do them and keep a record then work out a program as to how you can increase your fitness then you will need to re test to see how your progression is going. Stay tuned!
Tuesday, February 28, 2012
No Sugar Please!
I don't know about most people but I am a sugar freak!!!! Yes I am addicted to sweets and often find myself thinking more about the desert rather than the main when it comes to eating dinner!!! So I decided to do a little experiment to help my sugar addiction!!!!! I went off sugar for 2 months!!!! Yes you heard that correct I decided to not have anything to eat or drink that had added sugar for two months!!! No more sweets no more chocolate no more life, or that's what it felt like at the beginning of those 2 months. I made a massive effort to not have anything in the house that would make me trip up and I managed to survive!!!
So the benefits of not having sugar are bloated tummy went down!!! And I managed to loose some weight. Overall I have more energy and feel ten times better that I no longer have the sugar high and then the sugar low. I have tasted chocolate since my ban however I have found it to taste far too sweet and makes me very thirsty! So would I do it again, well I think that I can easily do it again as the results I have felt and seen make me feel way better, however I may have some sweet things every now and again just not every second day that was slipping into my life!
So I offer a challenge to you reading this can you give it a go? Have you got what it takes to beat the sugar hit? Leave me a comment and let me know if your going to take the challenge and how you get on. Just a little thought for you 1 teaspoon of sugar equals 20 calories, so add up how many teaspoons of sugar you eat per day in empty food and then work out how many empty calories you are getting, as sugar will not keep your body full and going.
So the benefits of not having sugar are bloated tummy went down!!! And I managed to loose some weight. Overall I have more energy and feel ten times better that I no longer have the sugar high and then the sugar low. I have tasted chocolate since my ban however I have found it to taste far too sweet and makes me very thirsty! So would I do it again, well I think that I can easily do it again as the results I have felt and seen make me feel way better, however I may have some sweet things every now and again just not every second day that was slipping into my life!
So I offer a challenge to you reading this can you give it a go? Have you got what it takes to beat the sugar hit? Leave me a comment and let me know if your going to take the challenge and how you get on. Just a little thought for you 1 teaspoon of sugar equals 20 calories, so add up how many teaspoons of sugar you eat per day in empty food and then work out how many empty calories you are getting, as sugar will not keep your body full and going.
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