At 6.45am I head into Les Mills gym to meet up with Janet and do the final fitness test for our 6 week challenge. I am nervous and a bit excited.
I know I have done the work but we had a couple of upsets on the way, week three I hit the wall and had to back off a bit. Christmas came and Janet had a family issue to work through and being holidays it was hard for me to keep myself going without a trainer. The result was a lot of beer and ham was eaten over those couple of holiday weeks (maybe three holiday weeks) anyway we got it back together in January and soldiered on. So here I am and it’s time for the truth.
We tested out over a range of exercises, measured body weight to see what all this work would deliver. The results were very good and I will list them out.
Heres the stats from the test
PAUL SOUTHWORTH FITNESS TESTING RESULTS NOVEMBER 2011
WEIGHT was 89.9KG now 86.6KG
Body Fat% was 27 now 24.4
AGE 45 ha I’m still 45 :-)
HEIGHT 183CM yep, same height.
STRENGTH
Upper body
Max number of push ups (full) - was 34 now 40
Time to complete 20 push ups with medicine ball under arm
Right – was 20 seconds now 18sec slight pause
Left - was 21 seconds with two pauses now 21 no pause
Lat pull down was 62kg now 69kg
Lying leg press was 160kg now 190kg
Bicep curls was 31.5kg (note technique elbows locked to side of body) now 36kg
CORE
Max back ext was 1min 40seconds (plate under chest ) now 2min 35secs
Max prone hold was 1min 30sec (no clasping of hands) now 2min 13seconds
Crunches in 30 seconds:
Arms reaching 9 now 12
Arms by ears 8 now 11
Biceps by ears 7 now 9
FITNESS
Shuttles completed in 5mins - was 15 now 18.1
I was very happy with the result it just shows you if you do the work you get the result.
So what did I learn?
- Get a trainer - a trainer will help you go way beyond where you would go yourself. You have to push hard for a result.
- Surround yourself - I’m lucky I have several groups of friends that like to be active, cyclists, walkers, swimmers etc. I found if I can make an activity social I have more fun and get out and do more.
- Make it a lifestyle - I had hicups on the way, it would have been very easy to give up, but the truth is there is ups and downs, if you can keep some consitancy you find your own groove and it all comes together.
- I eat to much - yep it’s true if you eat for two people you are going to be the size of two people. My problem is portion size for every meal, i just hoover every thing going, every meal is huge. I am slowly getting my head around a reasonable sized meal and trying to eat more vegetables.
- Get Trainer - That’s right I will say it twice, a trainer will make all the difference, without Janet i would not have got to where i am now.
Next stop - www.lakehaweaepic.co.nz I have my base fitness, and I am going to see how far I can push myself. Keep checking back for updates.
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
http://www.fitforlifecoaches.co.nz Personal Training with Janet Cox from Fit For Life Coaches. I (Paul Southworth) give a quick round up of todays session in the gym. With the fitness test loomimg for next week we pushed a bit harder than usual with a pretty good result.
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Flagstaff Walk 2.5 Hours
Part of my training mission is to mix it up as much as I can and drop a bit of weight, heading off for hill walk with my mates is one of my favourite things to do.
Today I headed out for a walk with Fluff and Burley. It was a warm windy day. To start the track you need to head up to the summit of the Northern Motorway, park in the carpark where Waitati Valley road turns off, the track is just across the road.
It’s an awesome walk up through the cloud forest up onto to Swampy Summit. Pretty steep but very beautiful as you move through the forest into sub alpine scrub and on up to the transmitter at swampy summit.
We stopped off for a quick bite to eat and to shelter from the wind before heading across to Flagstaff and the Bullring. As we walked across you could see a few showers ripping up the coast but seemingly going around us. Once we dropped down a little we got a break from the wind which made it a lot more comfortable. we cruised along and started the climb up to Flagstaff it was a bit of a grunt and we were quite tired. as usual there was a lot of banter and the girls had to fess up to leaving the keys in the car at the start. Apparently there may or may not be a key under the car.
We made it over in two and a half hours and fully recommend the walk to anyone in the Dunedin area. The walk is spectacular. 2.5 hrs, 9.24km fitness level required: Medium.
View Flagstaff in a larger map
Check out My Personal Trainer Website: http://www.fitforlifecoaches.co.nz facebook: http://www.facebook.com/FitForLifeCoaching Follow Me Blog: http://paul-southworth.tumblr.com Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile twitter: http://twitter.com/Paul_Southworth YouTube: http://www.youtube.com/user/paulsouthworthnz At Work: http://www.turboweb.co.nz
Quick review of progress after a session at the gym with Janet.
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Headed out for some single track riding with my mate Speed and Gerk. This is some footage shot on a gopro camera.
Here’s a the runkeeper map of where to find the track http://runkeeper.com/user/PaulSouthworth/activity/65733637
I cut this with Movie Maker music by Grapes http://www.facebook.com/grapes510
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Back Into It Work Out 12th Jan 2012
Well after a a bit of a fall off the wagon I am back into it. I headed into the gym with Janet and got into the first PT session of the year. I was a bit scared of how my body may have slipped back to into it’s old lazy mode. Iwas wrong we got in there and smoked it! I definelty had lost a wee bit of my edge but still had the core fitness.
It seems you can drink beer and eat ham for two weeks :-)
Anyway here is the rundown for the back into it session.
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Personal Trainer Janet Cox talks with me (Paul Southworth) about how life gets in the way of training programs, that’s just how it works and you have to deal with it.
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Mt Cargill Trot Jan 9th 2012
Headed out for a run walk up Mt Cargil with Gerk, Speed and Kahu. We went pretty good once everyone had fessed up to being a bit slack over the Christmas period.
Anyway Steve and Gerk made good time with Kahu and I bringing up the rear. I highly reccomend the Mt Cargill track from Bethunes Gully it’s a beautiful walk with a good elevation.
Heres the map
View 9th jan mt cargill in a larger map
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
Headed out for a ride with Gert & Speed you can check out the story on my blog http://tumblr.com/ZF2MbwCnGVw0 it was a pretty big day out! I filmed this on my new GoPro Hero2 cmaera, it’s a sweet thing but the sound is no good so i just used some music and cut it with windows movie maker.
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
Runkeeper.com: http://runkeeper.com/user/PaulSouthworth/profile
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
WK5 Mon 5th Dec - Team Training
Whew Monday night, just coming back to reality from the bike ride on Saturday. I’m shooting up Rattray Street at zero miles an hour on my bike trying to make it to Arthur Street Park in time for the training to start my legs are like jelly already from the damage done in the weekend.
I make it and the crew is waiting Janet has her crazy look on and I know it’s going to hurt.
Here’s the drill…
A quick run around the park to warm up and then into it
- 50 Burpees run up the hill and back
- 100 Pushups, run up the hill and back
- 150 Walking Lunges, run up the hill and back
- 200 Squats, run up the hill and back
- 150 Prone Toetaps, run up the hill and back
- 100 Pushups run up the hill and back
- 50 Crunches run up the hill and back
They call it a pyramid because the number of reps makes the pyramid. There was some good healthy banter as one of the cheats was unmasked and I heard rumour that Sharkbait was watching us from a safe distance.
All in all a good session but boy I need a wee nap :-)
Check out My Personal Trainer
Website: http://www.fitforlifecoaches.co.nz
facebook: http://www.facebook.com/FitForLifeCoaching
Follow Me
Blog: http://paul-southworth.tumblr.com
twitter: http://twitter.com/Paul_Southworth
YouTube: http://www.youtube.com/user/paulsouthworthnz
At Work: http://www.turboweb.co.nz
