Well its day 6. Give yourself a hug . Good Job!
Whilst there are 40 days of Lent left, f you are lucky, you will build some habits that will last you a lifetime. As you can see the habits we are after are the ones you can do without a gym: walking, running, burpees, isometric exercises, a modest alcohol free diet and good mental health habits.
This week we also add some stretching!
These are the things that are correlated with a healthy lifestyle: activity, some intensity, some strengthening, some flexibility. good attitude and a “sober” diet.
Obviously, many of us want more strength and more ability to excel, which is why we follow functional fitness regimes, in particular Crossfit London. But excellence requires us to have some basic underpinning life style attitudes: this is what our challenge will help you build
Today shoot for your max burpee target: Mine is 100, so Im going for 10 burpees every minute on the minute for 10 minutes choose your target and get them done ( it may be 5 a minute for 20 minutes, or 10 minutes if you are chasing the 5o target)
TASK: do your burpees,
Say hello to James Hewitt ‘s , “The Brow Clasp”! Keep your chin level, eyes looking forward and place the palms of your hands on your “brow” (its a 1960’s book!!). You take a deep breath, and try and thrust your head forward , but maintain it’s position by pushing back with your hands.
After 6 seconds : you can “declare the exercise a draw”.
Today, just do this for practise. Over the next few days we will build up a neck “portfolio” and then string them together
Task: understand and practice the BROW CLASP
STEPS target is 10,000 steps a day. This should be habit by now.
TARGET Keep on recording your steps
too much aerobics and running is bad for you. One of crossfit’s missions was to reduce the EXCESSIVE amount of hours that people jogged for. 5k 2 times a week isn’t excessive. Its about right. if you cannot run 5k, there is something wrong!
Task: start your plan to get to 5k 2 times a week. How about a run today of 1k, or a walk, run. jog of 1k?
Food and the zone:
Veggie day. Start to push sugar out and vegetables in
Task: substitute 1 blocks of “bad carb” for veggies: eventually your diet will be mainly veggies.
CALM YOUR MIND:
Clearing and calming your mind is excellent. If your mind is on the run all the time , you drive your self mad. Learn to “clear your mind and relax”. Todays meditation task: Once you read this , sit down ( or stay sitting) and elongate your spine. Make your back and neck neutral ( whatever you think that means) Put your hands palm down on the table or your knees: close your eyes and take a big slow breath in, hold it for as long as you feel comfortable,then breath it out for as long as you can comfortably can. Do this three times ( 3 breaths!) . Thats it. ( none of this start off with 5 minutes crap). It does not matter if you cannot clear your mind.
TASK relax /meditate for 3 breaths
TASK: Practice the wall quad stretch for, 10 /30 seconds each side. once each side will do. Longer the better, multiple sets better.
PR TASK: help us share the love. Send this on to work mates, Facebook it, tweet it, Instagram it