End of week 2, and I probably lost a few points due to alcohol. The way to make that up those points is to up the fruits/veggies in the following week...OR... NOT DRINK NEXT WEEKEND... We shall see if thats possible.
I've been walking my dogs to the small park by my house and practicing my pull-ups there on a more regular basis. I'll see if that pays off. The very least my pups are getting some regular exercise.
Meditation is still a challenge, but trying to incorporate as much as possible.
6 competitors made it out to the Mission Bay Parcourse this Saturday. This is a great way to get a full-body workout on a weekly basis.
As far as how I'm actually feeling, I'm not sure I've noticed any big changes so far. But we're very early in the competition. Here's to a rewarding week 3.
Sunday, March 30, 2008
Week Two Wrap - Ryan
Week two went pretty well for me . . . up until the end. I definitely figured out some great ways to get lots more fruits and veggies into my diet (I even maxed out at 10 servings once this week! Five extra points!!), I got lots of exercise, drank loads of agua and kept the alcohol to a minimum. Those extra points should come in handy, though, as I managed to go a few drinks over Saturday night. Oh well. As my good buddy Anth says, "no need to feel any shame about it." This competition is all about progress and I definitely believe that I've made loads of progress since the start. This is also only the end of week two which means there's plenty of time to get ahead and figure out ways to be even more vigilant about my goals.
So, on to week three. I'm feeling pretty damn good. Despite a few extra drinks and not enough meditation (once again), I'm ready to tackle another week. Physically, I've felt stronger and seem to have a bit more endurance than before. My body also feels tighter. I suppose this is a result of cutting down on those frosty adult libations. These are great changes and I look forward to even more of the same.
Cheers!
So, on to week three. I'm feeling pretty damn good. Despite a few extra drinks and not enough meditation (once again), I'm ready to tackle another week. Physically, I've felt stronger and seem to have a bit more endurance than before. My body also feels tighter. I suppose this is a result of cutting down on those frosty adult libations. These are great changes and I look forward to even more of the same.
Cheers!
Thursday, March 27, 2008
Showdown contenders - batch 2
Jessica: Body fat: 23%
Circumference Measurements:
Arm: 9"12cm
Shoulders: 39"4cm
Chest: 35"5cm
Waist: 27" 4cm
Navel: 30"
Hips/Butt: 36"
Thigh: 19" 14cm
Calf: 14" 6cm
Fitness Challenges:
Push-up:
Pull-up:
Mile Run:
Cynthia: Body fat: 20%
Circumference Measurements:
Arm: 9"13cm
Shoulders: 38"
Chest: 34"
Waist: 27"
Navel: 28" 3cm
Hips/Butt: 34" 12cm
Thigh: 19"
Calf: 13" 8cm
Fitness Challenges:
Push-up: 39
Pull-up:
Mile Run:
Alex: Body fat:
Circumference Measurements:
Arm: 11"
Shoulders: 48"8cm
Chest: 44"8cm
Waist: 42"5cm
Navel: 44"6cm
Hips/Butt: 44"14cm
Thigh: 24"2cm
Calf: 14"8cm
Fitness Challenges:
Push-up: 21
Pull-up: 0
Mile Run:
Matt: Body fat: 17%
Circumference Measurements:
Arm: 11"15cm
Shoulders: 45"4cm
Chest: 36"8cm
Waist: 30"8cm
Navel: 32"1cm
Hips/Butt: 38"
Thigh: 18"12cm
Calf: 13"
Fitness Challenges:
Push-up: 52
Pull-up: 6
Mile Run: 8:26
Andrea: Body fat: 22%Circumference Measurements:
Arm: 9"12cm
Shoulders: 40"2cm
Chest: 34"9cm
Waist: 26"12cm
Navel: 27"15cm
Hips/Butt: 38"4cm
Thigh: 20"4cm
Calf: 14"2cm
Fitness Challenges:
Push-up: 42
Pull-up: 1
Mile Run: 10:00
Just a quick note on body fat as I know it migh seem that some of these numbers are high. Ideal body fat for women is anywhere from 20 - 27%. Ideal body fat for men is about 9 - 19%. Now, this measurement also takes into consideration muscle mass vs. fat mass, and you can improve your body composition by increasing your muscle mass. While many of us prefer to stick strictly to cardio, it's very important to perform strength training a few times per week. Strength training does not mean doing biceps curls with 2lb dumbbells; the jug of milk you buy at the store weighs more than that! You need to challenge yourself such that your muscles are fatigued by the end of 12-15 repetitions. I know that women tend to think that if they lift heavier weights that they'll bulk up, but it's simply not true. That takes A LOT of work (and possibly some supplements).
Monday, March 24, 2008
Meditation Primer - By Ryan Halvorson
May Peace Be With You: A Meditation Primer
by Ryan Halvorson
Life is crazy. It seems to move forward like a run on sentence. From the moment your sweet dreams are cut short by that obtrusive buzzer, to the very last blinks of consciousness late that evening, it seems as though there is never time to catch a breath. This frenetic pace in life is no surprise. Since childhood most of us have been taught that the importance of one’s life directly correlates to the accomplishments he’s made. Remember that old saying “the early bird gets the worm?” Well these days, not only does he get the worm, but he also gets high blood pressure, suffers from chronic stress, is well on his way to developing type II diabetes and, according to statistics, has a 50% chance of experiencing a mental disorder at some point in his life. Sure we have prescription drugs to help combat the negative effects of the American lifestyle, however many of them simply mask the symptoms instead of tending to the root of the problem. As a result, many are seeking alternative methods such as regular meditation to relieve pressure from life’s stressors.
What is meditation? The roots of meditation were formed long ago as East Asian philosophers began to research the connection between the mind, body and spirit. From that point on, various cultures and religious groups adopted ritualistic meditation for many reasons, such as to open up the path to God for example. Buddhists believe that the practice of meditation can reduce a person’s attachment to circumstances outside his control, which offers a less stressful and more fulfilling existence. Most often, however, meditation is used for contemplation purposes and to gain focus on the present moment. Many misconstrue meditation as strictly a religious practice, however the Dalai Lama has said that “You don’t have to become a Buddhist or adopt a particular religious faith [to meditate]. Everybody has the potential to lead a peaceful, meaningful life.” Now, as many as 10 million Americans meditate regularly and have discovered numerous benefits, anecdotal and research-based.
The benefits of regular meditation. When was the last time you sat in stillness for an extended period of time? I’m not talking about those last moments before you drift off to dreamland. No, I’m speaking more about an instance in which you turned off the television, disabled the ringer on the cell phone and simply sat. Do you remember such a time? Now, I’d like for you to take quick stock of your life and think about how many times during your day you experienced frustration, anger and stress. I also want you to think about what happened to your body during those experiences. Did your shoulders creep up next to your ears? Did you feel your heart pound and your blood boil? Did you get a headache? If you were able to relate to any of these emotions or feelings, meditation may be beneficial to you. According to research, even sitting in stillness for short time periods each day—less than even five minutes—can have significant results that last. Studies have shown that meditation can help lower blood pressure, heart rate, anxiety and stress, and can improve blood circulation, relaxation and feelings of well-being. Meditation has also shown enhanced concentration and immune function. And, after long-term practice, you might just be able to get rid of all those little nagging thoughts keeping you up late at night.
Types of meditation. There are several different varieties of meditations out there today. Some require absolute stillness while others include movement-oriented activity such as tai chi or chi kung. All formats, however, empasize learning how to stay in the current moment. Here are brief descriptions of a few of the most common forms of meditation:
· Concentration. Concentration meditation involves maintaining focus on something specific such as breath, candle light, the sound of a drum or gong, or a silently repeated word. The basic idea, however, is to remain concentrated on a single object, and to return to it as quickly as possible if the mind begins to wander.
· Mindfulness. This is a form of meditation in which the practitioner becomes an observer to the various thoughts that enter the mind. As an observer, you recognize a thought, but are careful not to gain attachment to it, or to assign judgment. In meditation, thoughts are not good, nor bad. 13th century Persian philosopher Rumi suggests treating each thought as a passing cloud. Look at it. Recognize it. Let it go. Oftentimes people become uncomfortable with the thoughts that enter the mind and make extra effort to avoid them. Experts warn against such tactics as they believe ignored thoughts become stronger and more difficult to let go of.
· Tai chi chuan. Head out to Balboa Park on a Saturday and Sunday morning, and you’re likely to find groups of slow-moving people practicing the Chinese martial art, tai chi. The slow, deliberate movements are intended to create greater physical and mental balance and requires ultimate concentration which makes it difficult to entertain stray, chattering thoughts.
Sample meditation. For those of you brave enough to delve into the calming world of meditation, the following method can act as an introduction to this widely-held practice.
1. Sit or lie so that the body is comfortable. If sitting, attempt to maintain a tall, solid posture by elongating the neck, keeping the back straight and chin parallel to the ground. Some prefer to sit cross-legged with the palms facing the sky
2. Close your eyes or focus them ahead and slightly downward.
3. Breathe effortlessly. Do not try to shorten or lengthen the breaths.
4. Allow yourself to observe the body’s sensations during inhalation and exhalation. Notice how the chest and abdomen expand and deflate. When the mind begins to wander, simply return the focus back to the breath and the body. If you’re new to meditation, try this technique for just a few minutes. Then, as you become more comfortable, extend the time a few minutes each subsequent session.
by Ryan Halvorson
Life is crazy. It seems to move forward like a run on sentence. From the moment your sweet dreams are cut short by that obtrusive buzzer, to the very last blinks of consciousness late that evening, it seems as though there is never time to catch a breath. This frenetic pace in life is no surprise. Since childhood most of us have been taught that the importance of one’s life directly correlates to the accomplishments he’s made. Remember that old saying “the early bird gets the worm?” Well these days, not only does he get the worm, but he also gets high blood pressure, suffers from chronic stress, is well on his way to developing type II diabetes and, according to statistics, has a 50% chance of experiencing a mental disorder at some point in his life. Sure we have prescription drugs to help combat the negative effects of the American lifestyle, however many of them simply mask the symptoms instead of tending to the root of the problem. As a result, many are seeking alternative methods such as regular meditation to relieve pressure from life’s stressors.
What is meditation? The roots of meditation were formed long ago as East Asian philosophers began to research the connection between the mind, body and spirit. From that point on, various cultures and religious groups adopted ritualistic meditation for many reasons, such as to open up the path to God for example. Buddhists believe that the practice of meditation can reduce a person’s attachment to circumstances outside his control, which offers a less stressful and more fulfilling existence. Most often, however, meditation is used for contemplation purposes and to gain focus on the present moment. Many misconstrue meditation as strictly a religious practice, however the Dalai Lama has said that “You don’t have to become a Buddhist or adopt a particular religious faith [to meditate]. Everybody has the potential to lead a peaceful, meaningful life.” Now, as many as 10 million Americans meditate regularly and have discovered numerous benefits, anecdotal and research-based.
The benefits of regular meditation. When was the last time you sat in stillness for an extended period of time? I’m not talking about those last moments before you drift off to dreamland. No, I’m speaking more about an instance in which you turned off the television, disabled the ringer on the cell phone and simply sat. Do you remember such a time? Now, I’d like for you to take quick stock of your life and think about how many times during your day you experienced frustration, anger and stress. I also want you to think about what happened to your body during those experiences. Did your shoulders creep up next to your ears? Did you feel your heart pound and your blood boil? Did you get a headache? If you were able to relate to any of these emotions or feelings, meditation may be beneficial to you. According to research, even sitting in stillness for short time periods each day—less than even five minutes—can have significant results that last. Studies have shown that meditation can help lower blood pressure, heart rate, anxiety and stress, and can improve blood circulation, relaxation and feelings of well-being. Meditation has also shown enhanced concentration and immune function. And, after long-term practice, you might just be able to get rid of all those little nagging thoughts keeping you up late at night.
Types of meditation. There are several different varieties of meditations out there today. Some require absolute stillness while others include movement-oriented activity such as tai chi or chi kung. All formats, however, empasize learning how to stay in the current moment. Here are brief descriptions of a few of the most common forms of meditation:
· Concentration. Concentration meditation involves maintaining focus on something specific such as breath, candle light, the sound of a drum or gong, or a silently repeated word. The basic idea, however, is to remain concentrated on a single object, and to return to it as quickly as possible if the mind begins to wander.
· Mindfulness. This is a form of meditation in which the practitioner becomes an observer to the various thoughts that enter the mind. As an observer, you recognize a thought, but are careful not to gain attachment to it, or to assign judgment. In meditation, thoughts are not good, nor bad. 13th century Persian philosopher Rumi suggests treating each thought as a passing cloud. Look at it. Recognize it. Let it go. Oftentimes people become uncomfortable with the thoughts that enter the mind and make extra effort to avoid them. Experts warn against such tactics as they believe ignored thoughts become stronger and more difficult to let go of.
· Tai chi chuan. Head out to Balboa Park on a Saturday and Sunday morning, and you’re likely to find groups of slow-moving people practicing the Chinese martial art, tai chi. The slow, deliberate movements are intended to create greater physical and mental balance and requires ultimate concentration which makes it difficult to entertain stray, chattering thoughts.
Sample meditation. For those of you brave enough to delve into the calming world of meditation, the following method can act as an introduction to this widely-held practice.
1. Sit or lie so that the body is comfortable. If sitting, attempt to maintain a tall, solid posture by elongating the neck, keeping the back straight and chin parallel to the ground. Some prefer to sit cross-legged with the palms facing the sky
2. Close your eyes or focus them ahead and slightly downward.
3. Breathe effortlessly. Do not try to shorten or lengthen the breaths.
4. Allow yourself to observe the body’s sensations during inhalation and exhalation. Notice how the chest and abdomen expand and deflate. When the mind begins to wander, simply return the focus back to the breath and the body. If you’re new to meditation, try this technique for just a few minutes. Then, as you become more comfortable, extend the time a few minutes each subsequent session.
Meditation can provide you with a great many benefits and can be practiced just about anywhere. As you become more adept, integrate its principles into your daily life and you’ll be amazed at how balanced and stress-free your days become!
The First Week - Zakiya
I was on vacation for the first week of the challenge so its been kind of a slow start. But considering that I stayed in 4 different beds in 3 states during the first seven days of this thing, I didn't do too poorly. I think everything will be easier once I'm on a regular routine.
The water intake is pretty easy as long as I'm conscious of the fact that I have to do it. A few times I've found myself drinking that last half-liter right before bedtime. Since I substitute teach and can't just go to the bathroom whenever I feel like it, (there were some uncomfortable moments over the past week) I've decided to keep it to one bottle of water during the school day and drink the rest after work. I also think I'm going to have to buy a Brita pitcher cause I'm not liking tap water as much and I hate not reusing all these bottles.
I jacked up my knee on the (old decrepit) treadmill at my mom's house which sucks but I've taken long walks since then and hopefully the knee will heal before the parcourse this week. This is the area I think will make the difference for me. I'm beginning to think that 3 times/wk may not be enough exercise to get myself in the kind of shape I want to be in. I may have to sacrifice in some other areas to make the time.
I had only tried meditation twice before this week. I'm kind of skeptical and cynical in general and my mind refuses to focus on one thing (East Coast, remember?) but I guess it takes practice. I'm trying to look for meditation podcasts but so far the ones I've found are lame.
I bombed out on the alcohol consumption. I had five drinks on St. Patty's Day in Baltimore (does it count if the drinks are green?), and no drinks the entire time I was in PA, but on my last night of vacation I totally binge drank with my old buddies. I figure we drank for a solid 7 hours or so. Good times. 4 drinks per week won't even give me a buzz, so I'm wondering if I'd be able to just cut out alcohol all together. Now that would be a challenge.
So I didn't exactly have a stellar start to the Springtime Showdown. I'm trying not to be too hard on myself since the real test will be in the coming weeks when life is more stable. The bright side is that I still managed to get in 3 work-outs, I've consistently ate all my veggies, I'm getting used to the meditation thing, and have made all around better choices when deciding what to eat on vacation than I would have with out the challenge. I'm sincerely looking forward to the coming weeks.
The water intake is pretty easy as long as I'm conscious of the fact that I have to do it. A few times I've found myself drinking that last half-liter right before bedtime. Since I substitute teach and can't just go to the bathroom whenever I feel like it, (there were some uncomfortable moments over the past week) I've decided to keep it to one bottle of water during the school day and drink the rest after work. I also think I'm going to have to buy a Brita pitcher cause I'm not liking tap water as much and I hate not reusing all these bottles.
I jacked up my knee on the (old decrepit) treadmill at my mom's house which sucks but I've taken long walks since then and hopefully the knee will heal before the parcourse this week. This is the area I think will make the difference for me. I'm beginning to think that 3 times/wk may not be enough exercise to get myself in the kind of shape I want to be in. I may have to sacrifice in some other areas to make the time.
I had only tried meditation twice before this week. I'm kind of skeptical and cynical in general and my mind refuses to focus on one thing (East Coast, remember?) but I guess it takes practice. I'm trying to look for meditation podcasts but so far the ones I've found are lame.
I bombed out on the alcohol consumption. I had five drinks on St. Patty's Day in Baltimore (does it count if the drinks are green?), and no drinks the entire time I was in PA, but on my last night of vacation I totally binge drank with my old buddies. I figure we drank for a solid 7 hours or so. Good times. 4 drinks per week won't even give me a buzz, so I'm wondering if I'd be able to just cut out alcohol all together. Now that would be a challenge.
So I didn't exactly have a stellar start to the Springtime Showdown. I'm trying not to be too hard on myself since the real test will be in the coming weeks when life is more stable. The bright side is that I still managed to get in 3 work-outs, I've consistently ate all my veggies, I'm getting used to the meditation thing, and have made all around better choices when deciding what to eat on vacation than I would have with out the challenge. I'm sincerely looking forward to the coming weeks.
Sunday, March 23, 2008
My First Week--Rafa
I've realized that even after a full 2 years of incorporating fitness into my life, and constantly changing my fitness routines, and still have a long way to go. I must admit a was a bit discouraged when I realized that my body fat was so high. But then I put it all in perspective by remembering that I led a pretty sedentary lifestyle up until 2 years ago, so in reality, I've come a long way (baby).
That being said, I still do have a lot of work to do to get my body where I would want it to be. Hence this competition.
My first week was not too difficult I must admit. I've been able to easily incorporate 5 servings of fruits and vegetables into my daily diet by making smoothies in the morning chock full of healthy ingredients such as spinach, carrots and some mixed berries. Water intake has also been relatively easy. And I already include 5 days of exercising in my week so that was not difficult.
My two challenges have been what some might consider the easiest: meditation and alcohol intake. Meditation has been sporadic, but I try to make up for the days I don't complete my 10 minutes by making my other sessions longer. And limiting my alcohol intake to 7 drinks a week was also a challenge, but I'm happy to say that I met that goal with flying colors. Saturday was an alcohol-free day for me (a first in quite a long time!)
On to week 2. I look forward to reading everyone else's progress.
That being said, I still do have a lot of work to do to get my body where I would want it to be. Hence this competition.
My first week was not too difficult I must admit. I've been able to easily incorporate 5 servings of fruits and vegetables into my daily diet by making smoothies in the morning chock full of healthy ingredients such as spinach, carrots and some mixed berries. Water intake has also been relatively easy. And I already include 5 days of exercising in my week so that was not difficult.
My two challenges have been what some might consider the easiest: meditation and alcohol intake. Meditation has been sporadic, but I try to make up for the days I don't complete my 10 minutes by making my other sessions longer. And limiting my alcohol intake to 7 drinks a week was also a challenge, but I'm happy to say that I met that goal with flying colors. Saturday was an alcohol-free day for me (a first in quite a long time!)
On to week 2. I look forward to reading everyone else's progress.
Week 1 Wrap-up - Ryan
The first week of the challenge is now just about over. So far, the biggest obstacles for me have been getting in regular meditation and sticking to the 7 drink limit. I admit to going over that limit by two, however I am still very pleased with my progress. Getting all the servings of fruits and veggies as well as drinking enough water have been somewhat easy so far. I may be jumping the gun, but I already feel a whole lot better and am enjoying the structure this challenge provides.
Looking forward to week two!
Looking forward to week two!
Tuesday, March 18, 2008
The Baselines
Day one is finished. Hopefully everyone met with great success and if not, are fast figuring out what needs to be done in order to achieve each of the goals. Now onto the baselines for each individual... A special "thank you" to those of you who made it out to last Saturday's (frigid!) baseline measurement meeting. The temperature was low and the wind was unforgiving, but this tough crowd managed to bare all despite the difficult circumstances.
Here are the contenders:
Luke: Body fat: 14%
Circumference Measurements:
Arm: 12" 7cm
Shoulders: 46"
Chest: 38" 4cm
Waist: 33"
Navel: 32" 13cm
Hips/Butt: 38" 4cm
Thigh: 20" 8cm
Calf: 14" 8cm
Fitness Challenges:
Push-up: 68
Pull-up: 16
Mile Run: 6:53
Casim: Body Fat: 24.5%
Circumference Measurements:
Arm: 12" 12cm
Shoulders: 48" 1cm
Chest: 39" 15cm
Waist: 34" 14cm
Navel: 37" 1cm
Hips/Butt: 42" 6c
Thigh: 20" 14cm
Calf: 14" 1cm
Fitness Challenges
Push-up: 42
Pull-up: 7
Mile Run: 11:48
Armando: Body fat: 22%
Circumference Measurements:
Arm: 11" 4cm
Shoulder: 43" 7cm
Chest: 36" 15cm
Waist: 31"7cm
Navel: 32"
Hips/Butt: 37"10cm
Thigh: 19"4cm
Calf: 13"13cm
Fitness Challenges:
Push-up: 30
Pull-up: 8
Mile Run: 8:39
Marcela: Body fat: 31%
Circumference Measurements:
Arm: 10" 8cm
Shoulders: 38" 8cm
Chest: 36" 13cm
Waist: 29" 4cm
Navel: 33" 14cm
Hips/Butt: 36" 12cm
Thigh: 18" 14cm
Calf: 12" 14cm
Fitness Challenges:
Push-up: 21
Pull-up: 1
Mile Run: 10:19
Rafael: Body fat: 27%
Circumference Measurements:
Arm: 13"
Shoulders: 47" 12cm
Chest: 42"
Waist: 37"
Navel: 39"
Hips/Butt: 43" 6cm
Thigh: 22" 1cm
Calf: 15" 8cm
Fitness Challenges:
Push-up: 42
Pull-up: 4
Mile Run: 8:05
Here are the contenders:
Luke: Body fat: 14%
Circumference Measurements:
Arm: 12" 7cm
Shoulders: 46"
Chest: 38" 4cm
Waist: 33"
Navel: 32" 13cm
Hips/Butt: 38" 4cm
Thigh: 20" 8cm
Calf: 14" 8cm
Fitness Challenges:
Push-up: 68
Pull-up: 16
Mile Run: 6:53
Casim: Body Fat: 24.5%Circumference Measurements:
Arm: 12" 12cm
Shoulders: 48" 1cm
Chest: 39" 15cm
Waist: 34" 14cm
Navel: 37" 1cm
Hips/Butt: 42" 6c
Thigh: 20" 14cm
Calf: 14" 1cm
Fitness Challenges
Push-up: 42
Pull-up: 7
Mile Run: 11:48
Ryan: Body fat: 7.5%
Circumference Measurements:
Arm: 12"8
Shoulder: 45"6cm
Chest: 39"10cm
Waist: 32"1cm
Navel: 34"4cm
Hips/Butt: 37"9cm
Thigh: 21"
Calf: 14"
Fitness Challenges:
Push-up: 50
Pull-up: 20
Mile Run: 6:56
Armando: Body fat: 22%
Circumference Measurements:
Arm: 11" 4cm
Shoulder: 43" 7cm
Chest: 36" 15cm
Waist: 31"7cm
Navel: 32"
Hips/Butt: 37"10cm
Thigh: 19"4cm
Calf: 13"13cm
Fitness Challenges:
Push-up: 30
Pull-up: 8
Mile Run: 8:39
Marcela: Body fat: 31%Circumference Measurements:
Arm: 10" 8cm
Shoulders: 38" 8cm
Chest: 36" 13cm
Waist: 29" 4cm
Navel: 33" 14cm
Hips/Butt: 36" 12cm
Thigh: 18" 14cm
Calf: 12" 14cm
Fitness Challenges:
Push-up: 21
Pull-up: 1
Mile Run: 10:19
Rafael: Body fat: 27%Circumference Measurements:
Arm: 13"
Shoulders: 47" 12cm
Chest: 42"
Waist: 37"
Navel: 39"
Hips/Butt: 43" 6cm
Thigh: 22" 1cm
Calf: 15" 8cm
Fitness Challenges:
Push-up: 42
Pull-up: 4
Mile Run: 8:05
Monday, March 17, 2008
And the Challenge Begins!
It's Monday, March 17 which means two things. One - it's St. Patrick's Day! Two - The Springtime Showdown Health and Fitness Challenge has begun! For the coming 12 weeks, all participants will work to change eating patterns, amp up exercise routines, improve body-mind awareness and more. It's going to be tough, but I have no doubt that all involved will prove successful and experience amazing changes, both inside and out.
Best of luck to all participants!
This past Saturday 6 eager challengers arrived to windy and chilly Mission Bay Park to take baselines and various measurements. Thank you to everyone who made it out and suffered through the somewhat frigid weather. I think we're definitely off to a great start!
Be sure to check back as "before" pics and baseline stats will be posted within the coming days.
Best of luck to all participants!
This past Saturday 6 eager challengers arrived to windy and chilly Mission Bay Park to take baselines and various measurements. Thank you to everyone who made it out and suffered through the somewhat frigid weather. I think we're definitely off to a great start!
Be sure to check back as "before" pics and baseline stats will be posted within the coming days.
Friday, March 14, 2008
Springtime Showtime Challenge Details
For those of you interested in what this challenge consists of, read on.
This challenge is set up for success, however it will require a bit of effort (thus, the "challenge" part). Our hope is that 12 weeks will be enough time to integrate positive and long-lasting changes into our lives. As they say, fitness and wellness is a journey, not a destination. Now that you have a bit of background, let's get down to the nitty gritty. Following will provide all the details for how the challenge will work and what will be expected.
This challenge is set up for success, however it will require a bit of effort (thus, the "challenge" part). Our hope is that 12 weeks will be enough time to integrate positive and long-lasting changes into our lives. As they say, fitness and wellness is a journey, not a destination. Now that you have a bit of background, let's get down to the nitty gritty. Following will provide all the details for how the challenge will work and what will be expected.
- The 12-week challenge will commence next Monday, March 17 (Happy St. Paddy's Day!) and will continue until Monday, June 9 (just in time to show off your hot new beach body!!).
- Participation will require a monetary donation that will be put toward the prize for the winner.
- You will be required to purchase a journal of some sort as this will be the primary method for keeping track of your success.
- Exercise will be at your leisure, however it is advised that you integrate both strength and cardiovascular conditioning into your weekly routine.
- Participants will meet once per month to take new measurements, improvements, etc. Ok, so now you know some of the details, let's learn about the challenges and how everything will be scored. We have come up with a "points system" that awards participants for making improvements and for satisfying each of the challenges on a daily, weekly and monthly basis.
- Pushup: Each month we will meet to see how many more pushups you are capable of than the month before. An increase of 5 will get a point. An increase of 10 will garner 2 points. I think you get the point. Ha!
- Pullup (or inverted row): A point will be awarded for each repetition above your baseline. So, if you are able to do 5 at the start and you complete 7 the next month, you'll get two points. If you're hesitant about the pull-up, then your challenge will take the form of inverted rows with legs fully extended. An increase of 3 reps will get you one point.
- One mile run (parcourse loop): So, it may not be a full one mile, but you will be tested on how fast you can run the "parcourse loop." Dropping the time down will result in points.
- Meditation: Each participant will be required to complete at least 10 minutes of daily meditation. One point will be awarded. An extra point will be awarded for every extra ten minutes. Failure to complete this task will result in point deduction. Tips and techniques for successful meditation will be provided on Saturday.
- Hydration: Women will be required to drink at least 2.7 liters per day; men will drink 3.7 liters per day. This is based on recommendations from the National Institutes of Health. One point will be awarded for completing this task.
- Journal: Each person is required to log all food and drink intake. That includes creamers in coffee, honey in green tea, etc. Simply completing this task will get you one point. This journal is also used to log all points gained each day. How you add them up is your choice.
- Fruit/Veg: A point will be awarded for eating 5 servings of fruit and veg per day (more veg than fruit). Leading researchers are trying to get this changed to as much as 9 per day, but we'll stick with the current suggestion. What you eat is your choice, but do some research to determine the healthiest fruit and veg that you will enjoy.
- Alcohol: This is where you groan. The recommended weekly allowance for women is 7 drinks, and 14 for men. We've decided to cut this in half so that means 4 drinks for women, 7 for men per week. Points are awarded for completing this task. Extra points will be given for those who drink less than what is suggested. Serving sizes and general info will be provided on Saturday. No, the Bareback goblet does not count as one!!
- Exercise: It is recommended to engage in at least 3 hourlong moderate- to vigorous intensity exercise sessions per week. Meet that goal and get points. Go over that goal (not to exceed 5 sessions) and get extra points.
- Body composition and tape measurements: This will be taken monthly and points will be awarded based on improvements. We have developed a formula to make sure this is fair for everyone.
Welcome to the Challenge!!
Hello and welcome to the Springtime Showdown Fitness Challenge blog! This is a place where you can see the progress made by participants in this challenge, and perhaps play long with your own group of family and friends. Before I get to the challenge, I thought I'd share a bit about how it came about.
A few weeks ago I decided that I'd been allowing myself to indulge a bit too much, and that, despite my own fairly successful fitness program, I needed a bit of a boost. Knowing full well the many benefits of the support from friends and family, I decided to challenge my friend Rafael to join me. Rafael then suggested we open the challenge to anyone else interested in participating. So far we've received responses from about 7-10 people which is far more than I anticipated would want to join us. As a personal trainer, this type of interest and cameraderie is truly inspiring.
The purpose of this 12-week challenge is to see how well each of the participants can integrate a variety of lifestyle changes into his or her normal routine. Rafael and I thought long and hard about what should be tested and we have come up with a program that I believe encompasses a well-rounded lifestyle. From exercise to meditation to healthy eating, this challenge runs the gamut of a holistic fitness and wellness program (please see the "Springtime Showtime Challenge Details" post for the exact nature of the challenge).
In the coming weeks, Rafael, some of the other participants and I will document our progress as well as our struggles within this blog. A large part of this blogging process is that it acts as a motivator and increases accountability amongst the group. Another aspect of it is to show others that making healthy lifestyle choices is a feasible endeavor and that amazing results can be yielded with a bit of willpower, informed decisions and a whole lot of heart.
The unique part of this challenge is that each person is starting from a different level in the various challenges. What might be a simple augmentation for one might prove difficult for another. Though each is competing with the other for a "grand prize," we have all decided to support one another no matter what. This is what makes the group dynamic so special.
I hope you find this process as inspiring as I hope it will be. Please do continue to check back over the next 12 weeks and share with us this journey into a healthy and fulfilling life.
A few weeks ago I decided that I'd been allowing myself to indulge a bit too much, and that, despite my own fairly successful fitness program, I needed a bit of a boost. Knowing full well the many benefits of the support from friends and family, I decided to challenge my friend Rafael to join me. Rafael then suggested we open the challenge to anyone else interested in participating. So far we've received responses from about 7-10 people which is far more than I anticipated would want to join us. As a personal trainer, this type of interest and cameraderie is truly inspiring.
The purpose of this 12-week challenge is to see how well each of the participants can integrate a variety of lifestyle changes into his or her normal routine. Rafael and I thought long and hard about what should be tested and we have come up with a program that I believe encompasses a well-rounded lifestyle. From exercise to meditation to healthy eating, this challenge runs the gamut of a holistic fitness and wellness program (please see the "Springtime Showtime Challenge Details" post for the exact nature of the challenge).
In the coming weeks, Rafael, some of the other participants and I will document our progress as well as our struggles within this blog. A large part of this blogging process is that it acts as a motivator and increases accountability amongst the group. Another aspect of it is to show others that making healthy lifestyle choices is a feasible endeavor and that amazing results can be yielded with a bit of willpower, informed decisions and a whole lot of heart.
The unique part of this challenge is that each person is starting from a different level in the various challenges. What might be a simple augmentation for one might prove difficult for another. Though each is competing with the other for a "grand prize," we have all decided to support one another no matter what. This is what makes the group dynamic so special.
I hope you find this process as inspiring as I hope it will be. Please do continue to check back over the next 12 weeks and share with us this journey into a healthy and fulfilling life.
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