2016 goals

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Happy New Year!!!!

Hopefully, you all had a great break and enjoyed time with friends and family.
I am not one for making New Year’s resolutions. I prefer to set myself goals for the year, have something to work towards and start a new year by setting my goals.

2015 the year that was

Last year, I set myself many goals; I achieved all of the important ones but never accomplished the physical goals I set thanks to injuring my Achilles in August. I spent a total of two months rocking around with a cast and then had a moon boot on. Sadly that means that all of my hard work from the year that would have seen me reach my goals was mostly undone, and I spent the remainder of the year focusing on physiotherapy and regaining my strength and flexibility.
I’m still not fully recovered from my Achilles adventure (apparently, it’s a long road to recovery), so with that long layoff still fresh in my mind, I’m setting my goals and making sure I’m kinder to my body in the process.

2016 goals

Over the next 12 months, I want to:

  • Stay injury-free for the year, continue to recover from my injury and avoid surgery.
  • Improve my back squat aim to squat 80kg
  • Attend one yoga class a week to improve flexibility
  • Reduce my resting heart rate to 60bpm
  • Reduce my body fat to 20%
  • Work out at least once a day.

To make these goals achievable, I am going to break them down and give myself some milestones through the year to keep myself on track. Any goals that I reach before the end of the year will be ticked off, and I will set a new goal for myself. I want to make myself accountable for my progress, so I’ll check in each month and share my progress.

Starting point

Here are the January starting points

  • Starting weight on back squat 20kg
  • Starting resting heart rate 74bpm
  • Starting body fat percentage 29%

My first update will be February 5th 2016

Welcome to fight club

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Don’t worry it is not the kind of fight club you are thinking of, it is just what we call our lunch time workouts, thankfully there is no blood (yet) but there is plenty of sweat and tears (usually from the laughing).

Fight club is all about getting us away from our desks, out of the office and getting moving for 15-20 minutes, we don’t have any equipment or special gear, we just make use of the space we have.

The general idea is to go hard and push a little bit further every time.  We aim for 3 sessions a week as a minimum and 5 at a maximum.  Our workouts are usually high-intensity interval training sessions; we throw in something different like sprints or ladders every now and then to keep things interesting.

Welcome to fight club

We have a few rules a fight club

  • Go hard. You only cheat yourself if you don’t
  • Stop before you puke. This is usually a good sign you are going too hard or you ate too much before you came to fight club.
  • Learn to love the suck. The suck is your friend and means you are doing it right (see rule one).
  • Every day is ab day. It is easy to remember and awesome when you start to see the change for yourself.

Each week I will be posting a summary of our fight club workouts if you are looking for something to do or workouts to use for your own fight club you can use our fight club for inspiration.

Fight club – May 9

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Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Movement every day

Monday 

Warm-up 

3 rounds 

50 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

30 seconds activity 

10 seconds rest 

  • Jumping squats 
  • Skaters 
  • Plank 
  • Dying bugs 
  • Boxers sit-ups 
  • Lunges 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

  • Walking lunges 40 Reps
  • Push-ups 15 Reps
  • Mountain climbers 20 Reps

Cool down and stretch 

Thursday 

Warm-up 

6 rounds 

20 seconds activity 

10 seconds rest 

  • Plank 
  • Bow and arrow 
  • Push-ups 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Child’s pose 
  • Cat pose 
  • Cow pose 
  • Downward dog 
  • Chair pose 
  • Mountain pose 
  • Forward bend 
  • Halfway hold
  • Plank 
  • Cobra 
  • Downward dog 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Fight club

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.