30 Day Challenge – Day 30!

30DaysCalendar

It’s here! Day 30!!!

I can’t believe that we are finally at Day 30! Who would have thought that it would come around so quickly? I hope you are proud of what you have achieved over the past 30 days, you should be. Remember, that this Challenge does not finish today. This is a lifestyle change and is meant to give you the tools to encourage a healthy active life, but not take up too much of your time. Today, I am going all the way back to Day One’s exercises, but putting them into a more intense session. I have no doubt that your physiological and psychological gains that you have accrued over these last 30 days will help you through. So let’s get this final challenge completed.

30 min Challenge – Day Thirty

5 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Press Ups:                  With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up.

1 min – Half Sits:                  Sit on the floor, knees bent, feet on the floor. Lie back; place your hands on your thigh, palm facing down. Sit up and slide your hands along your thigh until the heel of your hand touches your knee. Return to the start position. Repeat.

1 min Squats:                                    Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press through the heels and return to the standing position. Place your hands where you feel are most comfortable.

1 min Superman:                                   Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

15 min Repeats:                  Repeat programme three more times. As you go you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day thirty of the 30 Day Challenge. Many congratulations, that’s a total of 900 min of ‘me time’ that you have given yourself. Way to go you! You have achieved the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

“Plucking Amazing”

So, tonight I was flicking through my iTunes, which I haven’t done in ages due to other commitments, I realised just how much I missed my music. I love John Butler and am in awe of what a genius he is (gotta listen all the way through), this tune makes me so so happy and his talent leaves me speechless. It’s amazing the power music has over you.

Have a fab weekend 🙂

30 Day Challenge – Day 29

day-29

Day 29!!!! One more day and then you have completed the 30 Day Challenge. Bet it seems a lifetime ago since day one and boy haven’t you come far? So, I have left this session to last (almost). It’s a little cheeky, but well within your capabilities. For those that have noticed, my logo is based on the evolution of man. This session is based on the evolution of the ‘burpee’. For those of you not accustomed to a burpee, it is without doubt one of the best all over body exercises that you can do. Anyway, before I get too carried away and waffle on anymore, let’s go!

30 min Challenge – Day Twenty Nine

6 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Press Ups:                  With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up.

1 min – Mountain Climbers:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

1 min – Squat Thrust:                  Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you are about to do a press up. In one movement, bring both legs into a tuck position, bending the knees into the chest. Return to the start position. Repeat.

1 min Burpee:                  One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

12 min Repeats:                  Repeat programme two more times. As you go you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

6 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty nine of the 30 Day Challenge. Many congratulations, that’s a total of 870 min of ‘me time’ that you have given yourself. Way to go you! You’re well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

30 Day Challenge – Day 28

day28

Day 28 !!!!!   Only 2 days left after today. I can’t believe that we have nearly completed the 30 Day Challenge. Same format at day 26, just slightly different exercises. Only 90 min left of the 30 Day Challenge, so lets make the most of it.

30 min Challenge – Day Twenty Eight

5 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Mountain Climbers:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

1 min Lunge:                  Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

1 min – Bear Crawl:                  Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

15 min Repeats:                  Repeat programme all the way through three more times. As you go to the second and third sets, you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty eight of the 30 Day Challenge. Many congratulations, that’s a total of 840 min of ‘me time’ that you have given yourself. Way to go you! You’re well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 27

day27

Hello again and welcome to Day Twenty Seven.  Up with the sparrows this morning – obviously raring to go with our run/walk training.  Pushing harder than last week.  We are going to be running for longer today.  Stick with it; you are ready for this.

30 Day Challenge – Day Twenty

6 min brisk walk:                  Start of nice and slowly and build up the pace to a strong brisk pace.

6 min run/walk:             1 min run (a nice jogging pace is acceptable) followed by 1 min walk. Continue this for the 6 min. Concentrate on your breathing when you return to walking, try and reduce your heart rate as much as possible.

2 min brisk walk:           Straight into your brisk walk pace. Concentrate on using your arms and really walking with purpose.

4 min run/walk:             As before. Try and push the run a little harder this time.

2 min brisk walk:           Walking like you mean it!

4 min run/walk:             Last set.  Let’s really push the run on this phase.  Make every second count.

6 min walk:                   Cool down. Relaxed walking, being mindful of how we are breathing. Reflect on what you have just achieved and have a big smile on your face.

Congratulation, you have completed day twenty of the 30 day challenge, that a total of 810 min of ‘me time’ that you have given yourself. You should be immensely proud of your achievements. You have only 3 more training sessions before you have completed the 30 Day Challenge.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

30 Day Challenge – Day 26

Day26

Welcome back and say hello to my little friend – Day 26. Today I am giving you, what I believe are 4 of the best non-equipment body weight exercises. These are multi-functional exercises, that will work more than one area of the body. I want you to do all 4 exercises in a row today, therefore you will be doing 4 min of work followed by 1 min of recovery. I appreciate that as the session goes on, you will be getting more and more fatigued, but as before, I want you to let your body know who’s the boss here. Push through this, I know you can do it.

30 min Challenge – Day Twenty Six

5 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Press Ups:                  With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up.

1 min Jump Squats:                  Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press through the heels, and extend with a jump before returning to the standing position. Place your hands where you feel are most comfortable, but try and use them for momentum to gain height when you jump.

1 min – Bear Crawl:                  Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

15 min Repeats:                  Repeat programme all the way through three more times. As you go to the second and third sets, you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty six of the 30 day challenge. Many congratulations, that’s a total of 780 min of ‘me time’ that you have given yourself. Way to go you! You’ree well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 25

day25

Welcome back and Hello day twenty five. Not long now until you have completed this 30 Day Challenge so we need to make the most of our 30 min of ‘me time’. Back to 2 min of working followed by 1 min of recovery. You should be starting to feel good when you train now, so I really want you to push this body when you are exercising. Come on, let’s go:

30 min Challenge – Day Twenty Five

10 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. I would like you to concentrate on ensuring that you jog for as much as you can for the last 2-3 min to really increase your heart rate.

1 min – Press Ups:                  With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up. If you have been doing these on your knees, try and do a few pivoting from your feet. Push as many reps as you can in the minute.

1 min – Shoulder Bridge:                  Lie on your back with the knees bent and the feet on the floor, hip width apart. Place your arms by your side. Lift your hips up towards the sky, keeping your head, feet, arms and shoulders on the floor. Try and get a straight line from your shoulder, through your hip to your knee. If you want to make this harder, slowly lift one leg and straighten. Hold for up to 5 sec and then return to the start position. Repeat.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise. If you are doing this in your home, then marching/ jogging on the spot is ideal.

1 min Chair Squats:                  Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor. At the same time, lift your arms until they are shoulder height and also parallel with the floor. Hold for a count of 3 before returning to the start position. Repeat. Be strict with yourself and make sure that you bend the legs, not your back!

1 min Russian Twist:                  Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Try and keep the movement nice and slow. Concentrate on using your abdominal muscles.

1 min Brisk Walk/Jog:                  As previous.

6 min Repeats:                  Repeat programme from Press Ups through to 1 min recovery.

1 min – Star Jumps                  OK, lets finish today’s workout with a little cardio hit of Star Jumps. Start with your feet together and arms down by your side. Jump and spread your legs whilst simultaneously lifting your arms above your head. As soon as you land, jump back to the start position. Try and push as hard as you can – aim for 60 reps! One per second. You can do it.

7 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty five of the 30 day challenge and your running total of ‘me time’ is now 750 min. Way to go you. Keep this up and you are well on the way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk