" And remember the most important thing is......
.... To Have Fun ...."
Round 1 - FIGHT
10 - Spider Push Ups
15 - Push Ups
10 - Tricep Dips on parallel bars
15 - Tricep Dips with hands behind the back on the ground
... after 1 min rest period....
Round 2
15 - Squats
10 - Vertical Jumps
15 - Lunges
30 sec - Static Squat Position
... after 1 min rest period....
Round 3
10 - Hanging leg raises
5/5 - Hanging leg raises side to side /Oblique/
10 - Abdominal crunch /hold at the end position for 2sec and go back/
10sec HOLD Leg raises L-Position
NB!!!!!!
PLEASE DON`T FORGET TO WARM UP AND STRETCHING AS WELL!
This will protect you from unpleasant consequences!!!
Thursday, 22 September 2016
Sunday, 18 September 2016
How To Make Exercise A Habit
We all know we have to move our bodies more. So many of the health
problems afflicting modern generations can be cured, or at least
alleviated, by eating better and exercising more.
We all have a friend or friends, who love their gym sessions! They are fit, happy and they make time for their healthy habits every single day! But for the most of people, it was something they had to stick with and create a habit! So, how do you create a habit out of something you don’t immediately enjoy?
Is it boring? Is it commitment? Why am i do it?
Just be as honest as possible!
We all have a friend or friends, who love their gym sessions! They are fit, happy and they make time for their healthy habits every single day! But for the most of people, it was something they had to stick with and create a habit! So, how do you create a habit out of something you don’t immediately enjoy?
First, identify what is standing in your way
You cannot solve a problem without first identify what is it. Start to ask yourself !Is it boring? Is it commitment? Why am i do it?
Just be as honest as possible!
Second, look into possible solutions.
Now that you’ve identified the barriers to your workouts, it is time to start finding solutions to those barriers. If you are concerned about the time commitment, the cost, the tediousness of it all, for example, try shifting your focus. Doing something as simple as taking a long walk after dinner could be a great start. It is moving your body, and it is free. Just commit to doing a little at a time. Nothing will change, if nothing changes. Some days you may not want to workout but if you remember that you always feel better after you do, you’ll be more likely to just do it. If you can remember those gains, you’ll be ahead of your own negative chatter. Let’s be honest, making exercise a habit may not be easy but you know it is the right thing.Tuesday, 6 September 2016
Take what you deserve! Get out of your comfort zone!
What is "Comfort zone" and why "She" is so important for everyone?
I`ll try to explane with my words in simple terms.
Imagine one little circle, and in the middle is You! This is your place, your movements, and your habbits. Everything in that circle is your comfort zone. Every step out of the circle is unusual for your body and nervous system, so... and the respons will be unusual. Is that make sense?
If you want to feel something new, you have to make the first step, or....
You prefer to jump :P : ))))))
https://www.facebook.com/GerytoPT/
I`ll try to explane with my words in simple terms.
Imagine one little circle, and in the middle is You! This is your place, your movements, and your habbits. Everything in that circle is your comfort zone. Every step out of the circle is unusual for your body and nervous system, so... and the respons will be unusual. Is that make sense?
If you want to feel something new, you have to make the first step, or....
You prefer to jump :P : ))))))
https://www.facebook.com/GerytoPT/
Do you want to stop the feeling of shame, because you are overweight ?
Are you feeling comfortable, if you train with a friend, who is the same size like you?!
-Oh, YES!
All of you will say that at the first second! But my point is at another place!
Ok! You`re feeling well with someone like you! My quetion is: What is the point?
If you train with someone, who is level over you, probably you`ll learn something! And you`ll make the next step of your journey!
My advice:
Set you Goal, write it down, find a way / PT, books, Internet/, forget about the people and just do it!
Get out of your comfort zone and I promise you, you`ll feeling better!
https://www.facebook.com/GerytoPT/
All of you will say that at the first second! But my point is at another place!
Ok! You`re feeling well with someone like you! My quetion is: What is the point?
If you train with someone, who is level over you, probably you`ll learn something! And you`ll make the next step of your journey!
My advice:
Set you Goal, write it down, find a way / PT, books, Internet/, forget about the people and just do it!
Get out of your comfort zone and I promise you, you`ll feeling better!
https://www.facebook.com/GerytoPT/
Lets look at the main reasons of "Why I am overweight "
1. Medical problems.
2. Just eating too much.
The medical term "Obesitas" describes a person who`s very overweight, with a lot of body fat! The most used method to calculate body fat is called Body Mass Index /BMI/.
Bodyweight in kilograms divided by height in meters squared
or
BMI = x KG / (y M * y M), where X = bodyweightin kg, Y = height in m
This is the easiest way to calculate your body fat at home.
I`m giving you the BMI ranges:
18.5 > Underweight
18.6 - 24.9 Normal range
25 - 29.9 Overweight
30 - 34.9 Obese class 1
35 - 39.9 Obese class 2
40 < Obese class 3
Doesn`t matter, what is the reason, the best way to treat Obesitas is to eat healthy and exercise regulary.
If you are truly decide to change your lifestyle, my advice to you is your GP and PT to work together!
Why GP before PT?!
The Obesitas makes a lot of changes in and out of your body. The GP makes many biological tests, before a find the reason or reasons for your problem.
Now your PT can make the perfect program for you and to give you the best advice for your meal plan!
https://www.facebook.com/GerytoPT/
2. Just eating too much.
The medical term "Obesitas" describes a person who`s very overweight, with a lot of body fat! The most used method to calculate body fat is called Body Mass Index /BMI/.
Bodyweight in kilograms divided by height in meters squared
or
BMI = x KG / (y M * y M), where X = bodyweightin kg, Y = height in m
This is the easiest way to calculate your body fat at home.
I`m giving you the BMI ranges:
18.5 > Underweight
18.6 - 24.9 Normal range
25 - 29.9 Overweight
30 - 34.9 Obese class 1
35 - 39.9 Obese class 2
40 < Obese class 3
Doesn`t matter, what is the reason, the best way to treat Obesitas is to eat healthy and exercise regulary.
If you are truly decide to change your lifestyle, my advice to you is your GP and PT to work together!
Why GP before PT?!
The Obesitas makes a lot of changes in and out of your body. The GP makes many biological tests, before a find the reason or reasons for your problem.
Now your PT can make the perfect program for you and to give you the best advice for your meal plan!
https://www.facebook.com/GerytoPT/
Having trouble sticking to your diet and exercise plan?
Don’t worry – we all experience that from time to time. Even when you feel like giving up for good, you have to find the strength within to keep going so you can reach your goals.
This sounds like a silly thing to do, but it really works! Write motivational notes
to leave in your lunch box, in your car, on your mirror, or anywhere
else you’re liable to look. The notes can say things like “You go girl!”
“Looking good!” or “Only one more bottle of water to go!”
Some people get so obsessed with numbers that they lose track of their actual progress. For example, if you’re building muscle while losing weight, you may not see a huge change on the scale. Your body, however, will shed inches as you tone and transform yourself for the better. Try not to weigh yourself too much – once a week tops.
Set Small Goals That Work Toward Big Goals
It’s hard to stay motivated when you feel overwhelmed with everything you have to do. Break your goals down into small increments that you can tackle every week, and you will soon see tremendous progress.Write Yourself Notes
This sounds like a silly thing to do, but it really works! Write motivational notes
to leave in your lunch box, in your car, on your mirror, or anywhere
else you’re liable to look. The notes can say things like “You go girl!”
“Looking good!” or “Only one more bottle of water to go!”Don’t Weigh Yourself Too Often
Some people get so obsessed with numbers that they lose track of their actual progress. For example, if you’re building muscle while losing weight, you may not see a huge change on the scale. Your body, however, will shed inches as you tone and transform yourself for the better. Try not to weigh yourself too much – once a week tops.
Focus On Your Achievements
It’s good to be critical of yourself, but it’s also good to give yourself a pat on the back every once and a while. Be proud of the work that you’re doing and excited about the work you’re going to do later on. Continue to push through the obstacles until you have your dream body.Remember
The bad workout is the workout you`ve never done!!!https://www.facebook.com/GerytoPT/
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