exercise regularly

Exercising about 2 times per week, have been finding exercise recovery pretty slow and have been getting sick, but doing solid workouts (As well as some small walks mainly).

I am wanting to push myself, but at the same time, not too far.

I had a good workout last week, and I think my trainer felt sorry for me for being so soft!

We were supposed to be going through 3-4 circuits and only managed 2 in the hour, partly because I had to throw up a couple of times.

My legs still feel pretty sore, but off to a massage with my wife today so all good.

Oddly enough I have realised that the acupuncture I have been going to over the last 3 weeks seems to be losing me quite a bit of weight. I haven’t had much workout time due to being busy at work, but I am definitely getting toned, and that was before I started working out again.

This is my choice of workouts kindly supplied by my personal trainer from boxnfit in town:

Jay’s 20 Exercise Ideas 11th Sep 09

1 Endurance Circuit (refer to programme summary on page 2, what we went through on Wednesday) May need to show you through the alternative exercises.
2 Jacobs Ladder – stairs. X10 sets running up, all the way to the top of the pathway.
3 Mountain biking – try bigfoot adventures, they have lots of tracks to choose from. www.bigfootadventures.co.nz
4 Rock climbing. Try extreme edge, it’s tougher than most people think it is.
5 Rangitoto – walk/run to the top. Take lunch and make a day of it together.
6 Cycling tours. i.e. 0800-biketour / www.bikeparks.co.nz
7 Kayaking. i.e Fergs Kayaking. If you’re feeling extra energetic…Could try Kayaking to Rangitoto and walking up. Full day’s worth of exercise.
8 Muriwai surf school, surfing is a fantastic upper body workout. Heaps of fun.
9 Canoeing –Puhoi river is beautiful for this, not far from Auckland either. Pick a calm day 
10 Rollerblading, i.e. try roller centre in Mt Wellington
11 Salsa dancing. Might not be your thing but it is such a good workout, take your wife, she’ll love it I’m sure.
12 Tennis, one hour fun/social game.
13 Waiheke island costal walks. Spend a weekend there, don’t hire a car. Everywhere on foot
14 Snowplanet
15 Waterskiing. Orakei basin, Auckland waterski club. 1-2 hours is plenty.
16 North shore costal walks. Long bay is a good one.
17 Golf, gives you a good 8 hours worth walking. P.s 18 holes, not mini putt ;)
18 Goat island, diving/swimming
19 Bikram yoga (yoga in heated, sauna temperature room). There is one located on Ponsonby road, also in Glenfield.
20 Pilates. Re-ab pilates on Ponsonby road is very professional, highly qualified teachers.
Jay’s Endurance Circuit Programme #1

• Start with a 10 minute jog to warm up followed by stretches.
Circuit instructions: All 10 exercises to be completed with no or little rest in between. Take 2-3 minute rest after 10 exercises are complete and repeat 3 times.

1. X20 medi ball* squats
2. X20 Step Lunges/walking lunges
3. X20 Burpees with shoulder press
4. X20 Step up on each leg
5. x1 minute Back kicks* (as alternative to pistons)
6. X20 Push ups
7. X20 Hoop jumps*
8. X20 Crunches*
9. X1 minute high knees
10. X40 Oblique crunches. (criss-cross)

Mediball* = Can use your weight at home or fill milk bottles with sand, the milk bottles can be used for the shoulder press part of burpees.
Back kicks* = The opposite to high knees at exactly the same tempo. Running on spot, heels flicking back touching bum. Concentrate on hamstrings pulling strong.
Hoop jumps* = Crouching down, jumping up with full power reaching arms over head as if you were shooting a basket, lower and bend knees to touch the floor, repeat.
Crunches* = Legs at 90 degree position, hands behind ears.

15 Union Street
Freeman’s Bay
Auckland

Phone: (09) 303-1999

Fax: (09) 303-1997

I went to see Megan my new Personal Trainer, and we have organised to catchup once per month, to review my progress.

I do find that I can throw up when working out too hard, so I find that bush runs are a bit less embarrassing! :-)

So Megan is going to email me some ideas for workouts, but I am not going to wait around for that.

So, I think my assessment went fairly well:
- 200 Crunches
- 30 Pressups (I was a bit disappointed)
- 5 mins Step ups (I was asked to stop so I assume that is a pass / enough,or maybe I looked to tuckered out!)
- 5 Min jog, and then she took my Heart rate – the machine said 77 and 87 bpm. If that is what it was after 5 mins running, I am a legend! But I think it is
- 30 mins various weights / swissball workouts, and about 6 mins boxing on the bags.

I didn’t feel too sore either in the days following..

And today we went on an easy paced 7km Bush walk.

I am also going well on my diet goals – next week I will aim to get a dietitian to go through my meals.

Cheers,
Jay Best

Hi there,

I got a bit knocked back because I got Legionnaires disease, which is pretty serious but I survived, and as a result, I was off my feet getting better, and then my Liver slowed me down a bit, But all that is behind me, and I am back to working out!

Tonight I am meeting up with a personal trainer, and are getting all measured up and given a workout program.

Date Weight Fat % Muscle % Water %
27/12/08 97 35 40 48
11/01/09 94 33 40 47
19/01/09 95.2 33.7 40.3 48.2
30/01/09 92.5 33 41 49
8/2/2009 90.4 32.2 41.7 49.8
17/02/09 89.9 32 41.8 50
25/02/09 90.9 32.4 41.5 49.7
3/9/2009 92.5 32.8 41.5 49.1

The good news is that I haven’t backslid any! My goal is to ease into it, and then ramp it up!

Cheers,
Jay

YAY!!!

Just did my measurements, and I am now officially NOT a danger to my own health!

“Your Waist to Hip Ratio is 0.95 and appears to be within a healthy range.”
Neck 48 47 46 45 44 43.5
Bicep 33 33 34 35.5 35.5 34
Forearm 30 31 30.5 31.5 30 30
Chest 112.5 112 111 110 111.5 113.5
Waist 105.5 104.5 103 101.5 101.5 100
Hips 106 106 107 105 106.5 106.5
Thigh 61 60 59 58 58 60
Calf 41 41 40.5 41.5 40 41.5

11/1/2009    20/1/2009    31/01/2009    9/2/2009    17/02/2009    25/02/09

Some of the measurements is increasing, and you can tell cause it is forming muscle.

I feel a lot more strong, healthy and powerful.

Date Weight Fat % Muscle % Water %
27/12/08 97 35 40 48
11/01/09 94 33 40 47
19/01/09 95.2 33.7 40.3 48.2
30/01/09 92.5 33 41 49
8/2/2009 90.4 32.2 41.7 49.8
17/02/09 89.9 32 41.8 50
25/02/09 90.9 32.4 41.5 49.7

Was sick still the last week, but managed to get a bit of exercise in and a mega workout on the Sunday (did 22000 steps which included a 3 hour run / walk through the bush trail, with a 12 kg pack).
Monday 11317 11317 634
Tuesday 20579 31896 1153
Wednesday 8760 40656 491
Thursday 9033 49689 506
Friday 6191 55880 347
Saturday 10771 66651 604
Sunday 24722 91373 1386

Steps    Cumulative    Calories

Hey there,

I have joined the 10,000 step program on monday, and am doing quite well!

Yesterday I did about 10,000 steps (measured from midday, so I lost about 2500 steps in the days count, but I am not complaining!)

Today I did about 20,000 steps
You walked 15.00 miles, and burned 759 calories. Way to go!

My measurements, while boring are below. I had to fly for work last week, and I didn’t get my 100% healthy meals, and no workouts on the days I was traveling, so actually through the week I gained a kilo or 2 but had pulled it back by Monday.

Date Weight Fat % Muscle % Water %
27/12/08 97 35 40 48
11/01/09 94 33 40 47
19/01/09 95.2 33.7 40.3 48.2
30/01/09 92.5 33 41 49
8/2/2009 90.4 32.2 41.7 49.8
17/02/09 89.9 32 41.8 50

This is a photo update.

Man I dunno what happened, but this last week the weight is just dropping off!!

Date Weight Fat % Muscle % Water %
27/12/08 97 35 40 48
11/01/09 94 33 40 47
19/01/09 95.2 33.7 40.3 48.2
30/01/09 92.5 33 41 49
8/2/2009 90.4 32.2 41.7 49.8
Neck 48 47 46 45
Bicep 33 33 34 35.5
Forearm 30 31 30.5 31.5
Chest 112.5 112 111 110
Waist 105.5 104.5 103 101.5
Hips 106 106 107 105
Thigh 61 60 59 58
Calf 41 41 40.5 41.5

11/1/2009    20/1/2009    31/01/2009    9/2/2009

(The pic was from a while back now, and I completed the QUARTER marathon only – was still bloody sore!!)

From the 300 workout. was bloody hard, but bloody good! I am proud of myself, felt like passing out, but feel great now.

I went out walking on:

Mon – 1 hour
Tue – 2 hour
Wed – No
Fri – No

(On Tues I strained my foot, so I am taking it easy so that I would not do any more damage – is feeling OK ish, so will gym tomorrow at 11am with a friend.)