Thursday, February 28, 2013

20130228

Warm-Up: partner wallball warm up

Skill: push-ups, pull-ups, squats

WOD:

12 minute AMRAP: 50 squats, 30 push-ups, 15 pull-ups


Special congrats to Danielle, Candice, and Hilary for joining the strict pull-up club! Nice work ladies!
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Wednesday, February 27, 2013

New Venue New Vigour

We are looking for a quick feedback from registered students of this program to help us conduct a "Leaders' Meet" on March 02, 2013.


[For students registered in this program: Please fill up the following form to help you serve faster and better when you apply for leave from this program. Please take the cursor on 'Leave Application Check List' and click the left mouse button to get the form.]


New venue, new vigour! There was another new in today's work out. The attached pics says it all. Yes, we witnessed sun rising and moon setting both in our work out session.

We have now moved to Jnan Ghosh stadium and the sessions will be held here now onward. Due to the onset of summer, we are incrementally advancing the reporting time to make the whole session enjoyable. We shall be reporting five minutes early at 5:50 A.M. in next session.

Two new videos are uploaded in our youtube channel (Video 9, Video 10 : also available at the end of this post). The long shot taken from stadium gallery is able pick up the 800+ contingent together but lacks detailing in feature. The exercise themselves are understandable and one can follow the same from these videos.














You have read this article Health and Fitness / IIT Kharagpur / NSO with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/new-venue-new-vigour.html. Thanks!

Push ups challenge and eat more greens


If this doesn't get your body moving, I don't know what will.....Check this out!





Push Up Freestylers




One of my ALL time fave songs and don't even mention the clip, it's crazy and I LOVE IT!!!! So watch this space for some Dani action and her push ups video clip!!!! 

So here we go!!




4 week push up program 1-31st March

I am going to keep it simple so please adjust accordingly to your fitness level and reduce or increase your push up reps. Choose your preferred days. 

Week 1 

Day 1 

3
4
4
__
11

NB: Allow 90 seconds rest between sets

Day 2 

4
4
5
__
13

NB: Allow 90 seconds rest between sets

Day 3 
5
6
6
__
17

NB: Allow 2 minutes rest between sets

Total push ups for Week 1 = 41

Week 2

Day 1
7
7
7
__
21

NB: Allow 90 seconds rest between sets

Day 2
7
8
8
__
23

NB: Allow 90 seconds rest between sets

Day 3
8
8
9
__
25

NB: Allow 2 minutes rest between sets

Total push ups for Week 2 = 69

Week 3

Day 1
8
9
10
__
27

NB: Allow 90 seconds rest between sets

Day 2
10
11
12

__
33

NB: Allow 2 minutes rest between sets

Day 3
11
12
12
__
35

NB: Allow 2 minutes rest between sets

Total push ups for Week 3 = 95

Week 4

Day 1

12
13
13
__
38

NB: Allow 90 seconds rest between sets 

Day 2

13
14
13
__
40

NB: Allow 90 seconds rest between sets

Day 3

15
15
17
__
47

NB: Allow 90 seconds rest between sets

Total push ups for Week 4 = 125

Grand total push ups in 4 weeks = 330




Even the green man himself The Incredible Hulk is asking ARE YOU READY? I know this program may seem a bit light for those that are used to push ups and are doing them in their regular fitness regime but I am totally hopeless, I am never consistent and I want to try and get more than 5 mens style push ups in a row by the end of the month. I know there are many of you too that cannot do proper push ups so we can do this together. Progress not perfection. I will be starting on the kitchen bench incline style, incorporating female push ups on my knees and then trying mens style. It's all about challenging ourselves.

I might also add that this is in conjunction with your usual fitness program. In no way will this push up challenge make you lose weight, its simply a fun fitness challenge that we can all do together and build our upper body strength at the same time. In fact doing push ups does give you a complete body workout so I look forward to my results and hearing about yours. 

Guidelines and FAQ's


What is a push up?

You can peruse various push ups on YouTube in fact the first push up video that came up was this. I also came across Scott Colby the 6 pack abs expert who has this sensational push ups technique with a twist. 

Can I do different styles/variation of push ups?

Sure thing! By the way this YouTube clip will blow your mind so please feel free to do mens style, womens style on bended knees, inclined, decline push ups etc.... Whatever. 

What if I want to do less push ups?

We really want you to try and push up regularly throughout the week to build strength and endurance. So go at your own pace and increase your number each time you do your push ups. Also for those that just want a shorter challenge, I highly recommend you to check out SkinnyMs 7 day push up challenge

What if I want to increase my push ups?

I say GO FOR IT! The more the merrier and as my husband says BIGGER CANNONS!! So please increase your push ups to fit with your current fitness regime and challenge yourself by increasing them by 5 each time.

Can I do push ups 3 days in a row?

Freehand exercises such as push ups are great however it can lead to over training of the specific muscles being used, so there is an increased possibility of injury. Having said that since it is a relatively safe exercise, there is not too much danger but please take care if you happen to miss one day of your push up days and need to play catch up. Also technique is paramount. Like our #planksjan2013 challenge in January, it's all about posture so make sure you are doing them correctly and see yourself in a reflection to ensure you are doing them properly. 

Will I lose weight doing this 4 week push up program?

No. This isn't a weightless program, it's to assist with toning muscle definition. In order to lose unwanted body fat you must eat healthy and regularly exercise. For the 90 minutes per week fitness program I follow CLICK HERE.

I was given great advice by a personal trainer who reviewed my program and she fully supports a permanent lifestyle change. So consistency is the key to see results. Thank you JC x


INCREASE YOUR GREENS


Photo courtesy of Loni Jane


As part of this challenge we will also be including one serve of greens per day. I mean ANYTHING that is green!!!! What is a serve?



Vegetables
One serve of vegetables is 75 grams or:
  • ½ cup cooked vegetables
  • 1 medium potato
  • 1 cup salad vegetables
  • ½ cup cooked legumes (dried beans, peas or lentils)
Illustration of a serve of vegetables



For more information you can Read more here

I look forward to sharing creative recipes from green smoothies (see Loni Janes fabulous Instagram page) to juices, steamed veggies, eating them fully raw etc...the options are endless. So please share your recipes here and tag them to your social media plug ins and use #pushupsgreens on your pictures. So please come join me and @tonedtannedandfit for another sensational challenge.

I would love your feedback so please leave me your comments below.

♥ Dani 
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Mark Your Calendars!


The 2013 Dinosaur Pump it up run is set for May 4th! I think we should descend up it in a huge flock and show it who's boss. Like a huge flock of ravenous raptors. 3km, 5km, and 10km options. If you've never done a run before, this is a perfect chance to give one a try. I encourage you all to set one of the distances as a goal for yourself and join us out there!
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20130227

What a fantastic morning! Nothing like 90's dance music to get my 6 am crew revved up. I need more song suggestions for my playlist - leave them in the comments!
-Liv

Warm-up: (shout out to Patsy and Ruth for the idea!)
  • 3 x sprints
  • 2 x bear crawls
  • 1 x duck walk
  • 33 bar-hanging leg raises each (ouch!)

Skill: strict press; push press

WOD:
21-15-9 push press & bar-facing burpees
You have read this article 21-15-9 / bar-facing burpees / bar-hanging leg raises / bear crawls / couplet / duck walk / push press / sprint / strict press with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/20130227.html. Thanks!
Tuesday, February 26, 2013

20130226

Warm-up: Junkyard Dog warm-up

Skill: Push Press review/Sumo Deadlift High Pull

WOD:

Fight Gone Burpee

3 rounds, max reps in 1 minute at the following stations:

Wall Ball
Push Press
Box Jumps
SDHP
Burpees

Rest one minute in between rounds
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Todays Workout - Two's Company (and also horrible)

10 Sandbag Thrusters,
5 Pull Ups.

As many rounds as possible in 10 minutes.

Men aim for a 40kg sandbag; women aim for 25kg.

Record your score.

Train hard!




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Monday, February 25, 2013

Fully Raw. Could you do it? Interview with Kristina Carrillo-Bucaram


How are you? We are doing all great thank you and loving life to the fullest. We have a jam packed week and this summer weather has just been sensational. We have been out beside the pool deck often and even when I need to write to you, I take you with me wherever I go.....

Let's talk about raw foodism

What is it exactly?

Raw foodism (or rawism) is a diet consisting of uncookedunprocessed, and often organic foods or wild foods.

Depending on the type of lifestyle and results desired, raw food diets may include a selection of raw fruits, vegetables, nuts, seeds (including sprouted whole grains such as gaba rice), eggs, fish (such as sashimi), meat (such as carpaccio), and non-pasteurized/non-homogenized dairy products (such as raw milk, raw milk cheese, and raw milk yogurt).[1]

Many raw foodist are also vegan or vegetarian and are sometimes called "raw vegans" or "raw vegetarians"


Could you go completely raw for health reasons and just for your general well being? This does look pretty amazing huh? Check out Kristina's Youtube V8 juice with no added preservatives, salt or fillers. Just complete natural goodness. These simple ingredients make an amazing juice, bouncing with all the vitamins and minerals our bodies need.

Simply juice;

Tomatoes (this should be your main ingredient)
Spinach
Beetroot
Carrots
Celery
Parsley



Fully raw V8 juice



I am super intrigued, so much so that I am willing to go raw for one of our challenges this year, do you think you could do it with me as well? There is just something about it that draws me to trying to eat just fruit and vegetables including fish (I love sushi) along with nuts etc.... as I love them so much AND you know how much I love to experiment with food and recipes. I also know I would find it extremely fun trying all these superb new recipes. Having said that I primarily use raw or blanched style vegetable with our mains so I really don't see it being a big deal for me. Or am I kidding myself?


Here is the person that has me intrigued. Her name is Kristina Carrilo-Bucaram from #fullyraw, she is a young, beautiful and sun shining 26 year old from Texas, USA with a Equador and Lebanese background. I think what grabbed me was her zest for life, her genuine kindness and love of raw food. Not to mention how beautiful she is and simply bounces off my screen every time I YouTube her channel!!!



Kristina ~ Founder of the largest raw, organic produce co-operative in the U.S



I had heard about raw people before when I started my healthy journey a few years ago but didn't think much of it as there is NO WAY I could give up my palacinke AKA Serbian Croatian crepes/pancakes or all the dairy, variety of cooked seafood, meats and poultry we typically have in our diet. But as I stated above, there is something that has got me intrigued. I would like to try it! I want to see the health benefits Kristina so passionately professes.

Why Kristina went raw is outlined in her video as she suffered from Hyperglycemia all her 18 years and constantly felt drained, nauseous, had shocking migraines and very underweight for her height. Until 8 years ago........one day a man crossed her path in a whole foods store and asked her while she was going through the packs of granola whether she was a raw girl? This took her by surprise as she had no clue as to what he was referring to? Anyways for more on Kristina's amazing story please view her video here.

I on the other hand have had the wonderful opportunity to do a personal interview with my raw goddess sister herself and here are some questions I asked her;


1). When you discovered you were hyperglycemic and you went down the raw food path. Did your body have any symptoms with the fruits eg: peaches you were just eating for the first week and then the vegetable and leafy produce thereafter??? 

When I first started eating raw, I literally ate nothing but peaches for two weeks straight. This is called mono-mealing. This is very cleansing and healing for the body for three reasons: 1) Eating one thing at a time is much easier for our bodies to digest. 2) Increases elimination because the body only has only one thing to process and eliminate. Things are easily "brushed through." 3) It is more natural to eat a smaller selection of fruits because that is how they are found in nature. It is rare that we find a grocery store selection in nature. When we find one fruit tree with ripe fruit, we LOVE to eat as much ripe fruit that we have off that tree until we are full, then move on to the next tree. Because I was very sick before I went raw, my body had a very positive reaction to eating more fruits. These simple sugars gave me energy, the fibers cleansed my body, and the vitamins fueled me! I was excited to cleanse and detox. For the first time in my life, my body felt ALIVE. 


2). I know you suffered from severe migraines as a cause of your illness, do you know of any other fully raw people that suffered from migraines and no longer do due to this lifestyle change?

Absolutely! I have personally coached people through migraines, cardiovascular disease, obesity, cancer, diabetes, arthritis, depression, etc. The list goes ON. I truly believe that any sickness can be reversed through a pure, FullyRaw lifestyle.   

3). Are you okay with other people eating whole foods and meat? 

It is the choice of a person whether or not to eat a vegan diet. There are always more ways to incorporate more FullyRaw fruits and veggies in the diet without going totally raw. If someone follows the principles of proper food combining, they can also get great results regardless. This depends on the person and their beliefs about food. I went raw vegan initially for health reasons, but that has evolved over time.


4). How would you help people convert to just raw foods. Is there a step by step plan or just bite the bullet and eat fruit & vegetables. 

There are many ways to convert to eating FullyRaw. I know people who have jumped in over-night and I know people who have taken 7 years to finally commit. There is no wrong way to transition. You must feel comfortable, you must feel safe, and you must feel inspired. You want to feel confident in your journey so that you will succeed! I converted over-night, and for me this was easier because I made the commitment, and I found that I wasn't as easily tempted by other foods or confused about "acceptable" choices. However, this is rare. What I recommend to individuals who want to transition is to first start off with a juice or smoothie in the morning (32 oz.). After this step is complete, step two is to always have a humongous plate of fruit for lunch (about 1000 calories worth.) Once this is complete, step three is to always have fruit with a large rainbow salad. Then, if you want to have other things like meat or grains, to eat them after/with your dinner. Start in the beginning to reduce or eliminate dairy and meat products. This will create an enormous change in your health. Fruits and vegetables are high vibrational foods that will keep you properly fuelled, naturally thin, and internally clean.  

5). Do you ever slip up and have a piece of cake or ever crave the "other" non raw foods?

I have not eaten cooked foods in almost 8 years. I completely reversed my hyperglycemia (onset of type 2 diabetes) by eating raw. I LOVE every bit of my life SO much now that I have never had the desire to go back!  

6). What is the difference between a vegetarian, vegan and raw food person?


Vegetarians do not consume meats or fish. 

Vegans do not consume any animal products or animal by-products. This includes things like meat and dairy.

Raw vegans eat food only nature's foods, uncooked, unprocessed, in their natural state. This includes fruits, vegetables, nuts and seeds, typically fresh, ripe, and whole/organic. By not heating the foods, you eat them when they have all of their life-force and maintain their enzymes. 


A bit of fun stuff about Kristina


7). What are some fun things you like doing on your own? With friends and family?

I am ALWAYS active! Eating healthy gives me the energy to do everything I want to do! I LOVE to run, salsa/ belly dance dance, practice acro-yoga, sing (jazz and blues), sculpt ceramics, lay in the sun, hug trees, hug everyone, read, connect with friends via social media, have juice parties, invite friends over for dinner, spend time with my ridiculously large family, co-operate at Rawfully Organic, meditate, and eat! Is there anything that I don't like to do!? ;) 

8). What are some exercises/sports you normally do?

I am an avid runner! When I was sick before, I never had energy to run, so it has become a privilege for me that I will never take for granted!  I also love to practice acro-yoga or couples yoga with my "other half," swim, salsa dance, belly dance, rock climb, and lift produce boxes. Carrying 40 pound banana boxes is a great workout! ;)  

9). What's your favourite perfume? 

I use only pure grade essential oils like Young Living and DoTerra. I love anything with patchouli, citrus, lavender, sandalwood, peppermint, or fresh spices.   

a. What's your favourite gem stone and why?

 How did you know?! :) Those who see me will always ask me about my bracelet collection! I literally have an entire ceramic bowl filled with original pieces/healing stones from friends that I have collected or personally crafted. My favorite is aquamarine because it is my birthstone. 

10). Link your favourite green juice, breakfast, snack, lunch and dinner meal  


My favorite foods change as the seasons change, as I love to appeciate what nature gives me at every given moment. At the moment,  my favorite juice is my SoulShine juice! It makes my skin glow, my energy high, and my belly flat! That juice is usually my breakfast! My lunch lately has been a HUGE bowl of blueberries, strawberries, raspberries, and bananas! For dinner, I am famous for eating citrus with ridiculously large rainbow salads! I make my own salad dressings, typically oil free and very savory using fresh herbs. 


There you have it!!! I hope this gives you a bit of an insight on raw foodism especially from the guru herself! Kristina is amazing and I found it unreal that people have completed healed themselves from various illnesses and disease by going on a fully raw diet/lifestyle. I need to get my Mum onto this as some of you may know she suffers from severe rheumatoid and osteo arthritis. 

Until we meet again, love and friendship

♥ Dani 
You have read this article fully raw / kristina carrillo-bucaram / march challenge / push up your greens / push ups / vegan with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/fully-raw-could-you-do-it-interview.html. Thanks!

20130225

Warm-up: 1 minute intervals:
  • Skipping
  • Jumping jacks
  • Skipping
  • Mountain climbers
  • Skipping
  • Burpees
  • Skipping
  • In-step touches

Skill: squat; front squat in front rack position; crossed-arm grip

WOD:
4 rounds for time:
  • 25 air squats
  • 10 overhead walking lunges with plate
  • 25 sit-ups
  • 10 burpees
You have read this article air squat / burpees / crossed-arm grip / front squat / in-step touches / jumping jacks / mountain climbers / overhead walking lunges / sit-ups / skipping with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/20130225.html. Thanks!
Sunday, February 24, 2013

Who needs a gym on a beautiful Sunday like today?

10 rounds:

50 yard sled drag
Rest 1 minute

 Ruth and Evan tearin' up Jaimeson Lake
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Hot date with the Tooth Fairy

It's been a busy week for our Tooth Fairy as not only did Noah lose his first tooth on Wednesday! but he lost his second on Thursday! Ka-Ching a ding ding!  



Noah was one of the last ones in his class and now he feels like a big Grade 2 kid. He really wanted to try the string around the tooth and door handle trick (NB: the tooth was on its last thread! I reckon if I blew it, it would've fallen out!) but nevertheless he was persistent and super brave and whalla! The tooth came out!!! He now feels a part of our childhood as Adrian and I used to do that with our baby teeth. 


Tooth fairy and the pepper trick




PS: my little entrepreneur placed a sprinkle of pepper in the glass to make his tooth fairy sneeze and accidentally drop some extra coins!!! Cheeky little monkey. He made sure he didn't do it on Thursday. We told him fairies don't like to sneeze so they won't be coming back to his glass if it had pepper in it.



We had a sensational weekend, loads of family fun down the beach. We also hope you had a happy weekend with your loved ones.







Food

Now back to some glorious food. For those that follow my Facebook, Twitter and Instagram pages you would've seen this amazing pizza!!!!


Healthy pizza's in 10 minutes



This is by far the quickest and in my eyes the most healthiest home made pizza I have EVER made!!!

Typically I get my blender with the blade (I am yet to try this in my KitchenAid with the dough mixer) and I pour;

Ingredients: 

1). 2 1/2 cups of wholemeal flour (those that are GF feel free to use your preferred flour) 
2). sprinkle of S&P 
3). 1tsp chia seeds
4). crushed garlic 
5). sprinkle of rosemary & oregano (or use whatever herbs you prefer)
6). 1/2 or 1 cup of warm water
7). drizzle of olive oil 

Method:
Whizz the above ingredients until it's all incorporated. Then as the blender is whizzing, slowly pour warm/tepid water with a drizzle of olive oil until the dough forms. This whole process seriously takes only 2 mins!!! I can't wait to make a video for you guys, as I want to make your meals simply fast and easy and so mouth watering!!! Let me know your thoughts?

Anyways back to the pizza.... Separate 2-3 quantities and roll out into thin pizza crust. Place in heated (lightly sprayed with olive oil) frying pan and start putting your toppings on. We use;


- Tomato passata (crushed garlic, herbs, fresh basil, S&P) or buy a store bought pizza tomato base

- Freshly sliced tomatoes

- Smoked ham

- Spinach & Basil

- Marinated Feta

- Olives

- Mozzarella/parmesan cheese (pls omit this for a super healthy pizza version)

You have to believe me when I tell you, YOU WILL NEVER WANT TO BUY TAKE AWAY PIZZA. EVER. I guarantee it!!!!

This recipe is adapted from Jamie Oliver's self raising flour pizza version (simply use 2 cups of SR flour) however I prefer the ultra thin and crusty base without the rising agent.


March Challenge

You also know I am currently prepping up for our March PUSH UPS & GREENS CHALLENGE and super excited what this month has in store for us all. Not only toned arms, shoulders and back but a luscious array of beautiful greens filled with all the vitamins and nutrients we need to clean out the bad stuff in our body and replace it with all that green goodness!! I can't wait!!! 

Here's a simple colour wheel to ensure we are getting all the vibrant colours of rainbow fruit & veg in our healthy bodies on a daily basis!!!! 

Rainbow fruit and vegetables



How good are you with your fruit and vegetable intake? How many serves would you have throughout the day? Do you try and have them fresh, raw, frozen, steamed, boiled, grilled or oven baked??? 

I'm loving them fully raw and in their pure form as much as possible. In fact I remember blanching them as I love the crispness in beans, brocolli etc...and my husband queried why I hadn't cooked the vegetables one night. So now I just cook them for the rest of the fam while I try and eat them in their rawest form. 

Fitness

I am super lucky that I get to workout for 15 minutes per day as I find my time very limited managing a house hold of 6 people. So I managed to do my resistance training today and sheesh! did I break out into the biggest sweat! Lucky we have cool water to refresh ourselves into!  

To check out my workout program, simply click here to receive your 50% discount off the ebook and 30 days free trial at a place that offers you 24x7 support with amazing like minded women who are on the same journey and such helpful resources, forums with all sorts of questions you may be asking. Updated monthly workouts so you are never bored with the same 15 minute workout
Everything you can find is there. If not, you simply start up a discussion and whalla! So go check it out here if you're not seeing the results you're getting at the gym, running, bootcamp whatever!!! It's worked for me these past 5 1/2 years. I love it! And.......

You know what????

Workout and feel amazing



How much more energised do you feel after a workout?  I know it lifts my mood and I feel so alive!!! 

Until we meet again my beautiful friends. May the workout be with you!!!! ;-)

♥ Dani 
You have read this article exercise / fit yummy mummy / healthy pizza / jamie oliver / rainbow fruit and vegetables / tooth fairy with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/hot-date-with-tooth-fairy.html. Thanks!
Saturday, February 23, 2013

20130223

Thank you so much to everyone who came out to the nutrition lecture! Great turnout!

And thanks to Ruth for bringing the pain. For any of you who missed out on the fun:

4 rounds for time:

8 kettlebell swings (35/50)
12 overhead walking lunges (25/35)
16 front squats with kb
20 burpees


And don't even get me started on lunch! Great work guys! Feel free to send me your recipes and I will post them to the site so everyone can access them.

Finally, check this video out. I tried to summarize it accurately, but it's probably just better you watch the video re: fallacy of calories in/calories out.

You have read this article burpees / front squats / KB swings / overhead walking lunges with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/20130223.html. Thanks!

20130221

Warm-up: 1 minute skipping, 10 push-ups, 1minute skipping, 20 mountain climbers 10 push-ups, 1 minute skipping, 30 squats 20 mountain climbers 10 push-ups, 1 minute double unders

Skill: shoulder press, push press, push jerk

WOD: 

2 rounds for time:

100 double unders
50 shoulder to overhead (65/95)
25 toes to bar
You have read this article double unders / shoulder to overhead / toes to bar with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/20130221.html. Thanks!
Wednesday, February 20, 2013

20130219

Find max 1 rep front squat, then:

Tabata This:

At each station, complete 8 cycles of 20 seconds of work, 10 seconds of rest

Pull-ups
Sit-ups
Push-ups
Squats

rest 1 min between stations

Thank you to all the friends that came out! It was a blast!
You have read this article pull ups / push ups / sit ups / squats / tabata with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/20130219.html. Thanks!
Tuesday, February 19, 2013

Todays Workout - A Blast From The Past

This is a workout back from the 28th August 2010 (click here to see the original).

20-1 Sandbag Thrusters and Burpees.

Start by performing 20 Sandbag Thrusters then 20 Burpees. Then move onto 19 of each, then 18 etc.

The last round is 1 repetition of each.

Record your time.

Train hard!




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Monday, February 18, 2013

Nutrition Lecture/Bonus WOD/Paleo Potluck

When: this Saturday (February 23rd) @ 10:00am

Where: the gym

What: Ruth, Olivia and Sam will be putting together a nutrition lecture together, expect about an hour of chatting about what kind of eating best supports all our hard work in the gym. This will be followed by a wod lead by Ruth. Lastly, the lecture and wod are of no cost in you're in classes, we only ask that you bring a paleo potluck item so we can feast after Ruth works us over!

RSVP to Sam by text (403-363-1856).
You have read this article with the title February 2013. You can bookmark this page URL https://jrhehjg.blogspot.com/2013/02/nutrition-lecturebonus-wodpaleo-potluck.html. Thanks!

Our Salute


[For students registered in this program: Please fill up the following form to help you serve faster and better when you apply for leave from this program. Please take the cursor on 'Leave Application Check List' and click the left mouse button to get the form.]



We have reached the first milestone of this relaunched Health and Fitness (NSO) program and entered the mid-semester examination week. Attached are few pics picked up from a continuous shot of a video (6:30 - 7:00 sec. of Video 8) where the trainer salutes his officer at the end of a session. The officer too returns salute. So do we, the entire team of students and faculty associated with this program.

We would like to salute our trainer Corporal Josh, his officer Wing Commander Trilok Bandhu Gupta, entire team of Air Wing, NCC for the way they have come forward to serve our young students.

We salute our Director, Dean (UGS), Registrar, EAA Coordinator, President (Gymkhana), NCC Coordinator, ERP team, NSS lead members and larger campus community for their direct and indirect support to this program without which we would have missed this magnificent experience. It inspires us when in a social gathering, not only a faculty member but the family discuss if they can participate in this program meant for our students.

Triggered by suggestion of a student of this program (Link), we started video logging of segments of the exercise from second day. The fifth day's work out had an interesting warm up exercise! It was start up material for a martial art training. We have video of it (Video 6) which may help those who takes interest in this.

The third video (Video 7) shows why it is so much fun to work together, how to coordinate body and mind and be in synch with a large team. While we conduct this drill, it takes us beyond our individual self and immerse in an identity which is that of 800+ members in a team. The feeling may last for the period of exercise now, but we start getting that feel - what is like being in a disciplined team and working in coordination with each other.

Video 6, 7 and 8 and later few still images from day's work out:







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Friday, February 15, 2013

Faith Days/Teacher's Convention

For all of you going to Okotoks and Calgary next week for Faith Days and Teacher's Convention, here's what's going on:

Tuesday, February 19
4:30 - 5:00 pm - Tabata WOD at Lakeview Inn & Suites Exercise Room

Wednesday, February 20
Drop-in at Crossfit Ramsay in Calgary - 6:30 pm

Thursday, February 21
Drop-in at Crossfit Ramsay in Calgary - 6:30 pm

I've contacted Crossfit Ramsay about their drop-in fees and I'll post them as soon as I can. For more info on Crossfit Ramsay, check out their website by clicking here.
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Just Lift Some Heavy Shit And Shut Up

Take the heaviest sandbag you can handle (preferably without handles) and lift it from ground-to-overhead for 20 reps. If you get the loading right you should start to struggle around 5 or 6 reps and probably end up dumping the bag after some unsuccessful reps later on in the set.

Record the weight of your bag and the time it takes you to complete the 20 reps.

Men and women should aim for a bodyweight sandbag.

Train hard!



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Push ups and greens challenge in March


Are you ready for another brand new challenge coming up in March?

I thought seen as most of the world is familiar with St Patricks Day why not get everyone to do some push ups and green it up a little!!!!


St Patricks Day push ups and greens challenge




I will do a bit more research and have more information coming soon but for now let me know your thoughts on the challenge and whether you are in? Please ensure you subscribe to my blog so you don't miss any updated posts! 

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Push ups

Push ups challenge 100 in one month


How many push ups can you do? Regardless of mens or female style, a push up is still a push up so I want everyone to give this a go!! If I am consistent I can typically do 5 push ups straight, that's it! I'm thinking 100 push ups by the end of the month!!! I'm even scared just thinking about it!!! But I REALLY want to do it and I REALLY want YOU to do it with me!!! Besides can you imagine our arms in a lovely singlet dress top and just tops in general minus the wobbly part ;-)

Push ups are the most traditional and most effective exercise to strengthen your arms and build definition in your upper body and back. I want us to learn the different variety ones, from incline to decline, on a fit ball, wide grip, close grip you name it!!  


Greens

Fully Raw Kristina recipe here

Also with the greens, I want us to explore ANYTHING green related. Be it raw (I am absolutely loving Kristina and her gorgeous pics from Fully Raw and I can't wait to try her recipes with you all next month!) blended, juiced, smoothies, steamed WHATEVER!!!! Lets just increase our greens for the St Patricks Day theme. 1 serve of greens per day, what do you think??

Why greens? For the amazing MAGIC substance Chlorophyll!!!! which is what the plant uses to capture and store the energy from sunlight! Without this mechanism there would be no life on earth as every living thing directly or indirectly derives its energy from plant sources!!!


Fully raw green boxes

Besides I want us all to shine and see how much our skin glows with this challenge!!!!!


Leave me your feedback below as I would love to get this challenge started and ready for kick off on the 1st March.......have a sensational weekend!

♥ Dani 






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