Monday, February 21, 2011
You just can't help but look!
Thursday, February 17, 2011
The Need for Some Structure
Whether you are training for an Ironman or looking to just get rid of an extra 10 pounds, make yourself some goals. Fork out $5 for a fun little notebook that you can write your daily workouts in. Join an internet blogging group (hint, hint) that will keep you on track. Just do something that will make you dedicated to keeping yourself healthy.
For
me, goals and structure are the most important things to keep me on track when trying to stay in a workout routine. We have set a goal. We have decided to run a marathon. More specifically we are going to run the Mayor's Marathon in Anchorage, Alaska on June 18th (http://www.mayorsmarathon.com/). And now I have found some structure. I found a training schedule at http://www.halhigdon.com/marathon/Mar00novice.htm. (Who wouldn't trust this man to get you in shape?!) This was free, it works with my schedule, and it gives me something to cross off each day once I have accomplished my run. Training for a marathon, along with keeping active in general, has a lot to do with 'just pushing play' each day.
Time is a huge factor too, but in a survey done of people who did and didn't work out, both groups said time was the biggest factor making it hard for them to keep up with their schedule. Yet the group who did work out made this activity a priority and found the time.
Finally, support is other important factor. So in this vein of thought...
Get those pictures taken and those goals set!
I know you can get moving!
You can do it!
For
me, goals and structure are the most important things to keep me on track when trying to stay in a workout routine. We have set a goal. We have decided to run a marathon. More specifically we are going to run the Mayor's Marathon in Anchorage, Alaska on June 18th (http://www.mayorsmarathon.com/). And now I have found some structure. I found a training schedule at http://www.halhigdon.com/marathon/Mar00novice.htm. (Who wouldn't trust this man to get you in shape?!) This was free, it works with my schedule, and it gives me something to cross off each day once I have accomplished my run. Training for a marathon, along with keeping active in general, has a lot to do with 'just pushing play' each day.Time is a huge factor too, but in a survey done of people who did and didn't work out, both groups said time was the biggest factor making it hard for them to keep up with their schedule. Yet the group who did work out made this activity a priority and found the time.
Finally, support is other important factor. So in this vein of thought...
Get those pictures taken and those goals set!
I know you can get moving!
You can do it!
Tuesday, February 8, 2011
Do what you need to do!
Hey all,
Send me your test as soon a possible to have the most time for improvement. If you would rather wear a slim fitting t-shirt that is fine in the pictures. Remember though big body changes to your torso may happen and you may want to show that improvement. Also if you have problem with any of the exercises in the test drop me a line and we'll come up with something else. Especially for the jumping jaxs, if you need something low impact just let me know and I will give you a different work out. Hope you are all as pumped as I am!
Send me your test as soon a possible to have the most time for improvement. If you would rather wear a slim fitting t-shirt that is fine in the pictures. Remember though big body changes to your torso may happen and you may want to show that improvement. Also if you have problem with any of the exercises in the test drop me a line and we'll come up with something else. Especially for the jumping jaxs, if you need something low impact just let me know and I will give you a different work out. Hope you are all as pumped as I am!
Tip of the Week
Watch those CARBS! Portion control is extremely important when it comes to all sugars and starches we like to call Carbohydrates. Remember carbs run a range from corn and potatoes, to chocolate and juice, and bread and pasta. Remember to make changes in your body in the beginning a low carb diet is favored. A portion size is much smaller than we think; i.e. a cup of cereal, ten tortilla chips, two slices of standard whole grain wheat bread are all one serving size.
Monday, February 7, 2011
Examples of Test Moves
And to add a little video flair to the blog, here are some examples of some of the moves for "The Test":
(Yes, we do love our new Mac!)
(Yes, we do love our new Mac!)
Wednesday, February 2, 2011
The Test
To all future contestants,
As I said before I will need you all to send me your stats in order for the contest to be fair. Please invite as many people as you would like to join in a fun, healthy way to get fit. This is a competition for the most improved so how healthy and fit you are now doesn't matter. This is a battle for overall fitness and health transformation. As voters in June, we will be looking for people who gained in all areas of fitness. How you strive to achieve to do this is up to you. Some may run, others yoga, while some may lift weights. Outward appearance, strength testing, flexibility, endurance and "body changes for the good" are all characteristics we will be voting on. Diet will be important to improving your physical well being as well as condition, or lack of injury. Though neither of these will be tested, they will aid in you getting in great shape. It doesn't matter your age or height or weight or BMI, we care only how you as an individual improve. Since we can all vote, we might just find that our fittest year might not be our youngest year. Those who are already in good shape have a hard hill to climb to find themselves most improved. Let this be a great way to support each other in 2011 to get in the best shape of our lives no matter where we are in life. From homework to the stresses of vacation and work, road blocks will come to us all. But hopefully together we can build better bodies and longer healthier lives with the ones we love. Ok enough of the mushy stuff and here are the objectives you must complete in order to be a contestant!
-You must take head to toe pictures of front, back, and both sides in a relaxed and flexed position while wearing a swimming suit. (Yuck I know, eight pictures total) No pictures will be posted, you will be notified when we do so.
- You must measure the following areas in a relaxed arms down position
circumference of your: bicep, largest part of your thigh, middle of your chest, natural waste, and around your hips and bum.
- You must take a resting heart rate. A heart rate after jumping rope for a minute. Five minute wait, resting heart rate again.
- Your weight
- Your max number of chin-ups at one time without touching the ground. ( you may use a chair)
- Your max number of push-ups without raising you rear end and/or coming out of the push-up position. (knee push-ups are allowed but must remain straight with good form)
- Your max sitting hamstring flex. (we will show a video of how to preform)
- Your max number of crunchy frogs. (we will show a video of how to preform)
- Your max number of jumping jacks in one set.
- You are then required to do two other exercises to show your fitness. These are up to you, but must be then be able to be retested at the end of the contest for test number 2. Example: Max bench press, mile run time, Cholesterol level, 5 k bike time, Blood pressure, 50 yard dash time, swim laps/time, yoga position hold time, Elliptical/walking personal best, etc.
Remember this is a "most improved" contest so your ability to do well now is unimportant. Even if you write a zero down on some tests that doesn't matter. Make sure to try your best on this first test for the sake of the competition. What is important is how your body and numbers change over time. Remember these criteria will be scrutinized by your fellow teammates to decide our winner, so pick a program that helps you in all areas!
On Feb. 17th all tests must be turned in to Kyler at kowboykjb@gmail.com
On June 11th all test number 2 must be turned in so that everyone has a full week to decide our winner. On June 18th we will post the winner!
As I said before I will need you all to send me your stats in order for the contest to be fair. Please invite as many people as you would like to join in a fun, healthy way to get fit. This is a competition for the most improved so how healthy and fit you are now doesn't matter. This is a battle for overall fitness and health transformation. As voters in June, we will be looking for people who gained in all areas of fitness. How you strive to achieve to do this is up to you. Some may run, others yoga, while some may lift weights. Outward appearance, strength testing, flexibility, endurance and "body changes for the good" are all characteristics we will be voting on. Diet will be important to improving your physical well being as well as condition, or lack of injury. Though neither of these will be tested, they will aid in you getting in great shape. It doesn't matter your age or height or weight or BMI, we care only how you as an individual improve. Since we can all vote, we might just find that our fittest year might not be our youngest year. Those who are already in good shape have a hard hill to climb to find themselves most improved. Let this be a great way to support each other in 2011 to get in the best shape of our lives no matter where we are in life. From homework to the stresses of vacation and work, road blocks will come to us all. But hopefully together we can build better bodies and longer healthier lives with the ones we love. Ok enough of the mushy stuff and here are the objectives you must complete in order to be a contestant!
-You must take head to toe pictures of front, back, and both sides in a relaxed and flexed position while wearing a swimming suit. (Yuck I know, eight pictures total) No pictures will be posted, you will be notified when we do so.
- You must measure the following areas in a relaxed arms down position
circumference of your: bicep, largest part of your thigh, middle of your chest, natural waste, and around your hips and bum.
- You must take a resting heart rate. A heart rate after jumping rope for a minute. Five minute wait, resting heart rate again.
- Your weight
- Your max number of chin-ups at one time without touching the ground. ( you may use a chair)
- Your max number of push-ups without raising you rear end and/or coming out of the push-up position. (knee push-ups are allowed but must remain straight with good form)
- Your max sitting hamstring flex. (we will show a video of how to preform)
- Your max number of crunchy frogs. (we will show a video of how to preform)
- Your max number of jumping jacks in one set.
- You are then required to do two other exercises to show your fitness. These are up to you, but must be then be able to be retested at the end of the contest for test number 2. Example: Max bench press, mile run time, Cholesterol level, 5 k bike time, Blood pressure, 50 yard dash time, swim laps/time, yoga position hold time, Elliptical/walking personal best, etc.
Remember this is a "most improved" contest so your ability to do well now is unimportant. Even if you write a zero down on some tests that doesn't matter. Make sure to try your best on this first test for the sake of the competition. What is important is how your body and numbers change over time. Remember these criteria will be scrutinized by your fellow teammates to decide our winner, so pick a program that helps you in all areas!
On Feb. 17th all tests must be turned in to Kyler at kowboykjb@gmail.com
On June 11th all test number 2 must be turned in so that everyone has a full week to decide our winner. On June 18th we will post the winner!
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