tag:blogger.com,1999:blog-53997111995225536892024-03-24T00:10:21.933-07:00Fitness and HealthDESIRE DETERMINATION DEDEICATIONJason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.comBlogger131125tag:blogger.com,1999:blog-5399711199522553689.post-37242375083461639022015-11-01T07:04:00.003-08:002015-11-01T07:04:57.102-08:00Fitbit Fitness trackers P1<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><div>
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<span style="font-family: Trebuchet MS, sans-serif;">Hi everybody. It was addressed in the last post how and why their has been a lack of posts. I apologise for it myself!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So, in this post I will shortly talk about my interest in the Fitbit ftiness trackers. Fitbbit is a company who sell fitness bands ( like smart watches ) products that are for tracking and viewing your fitness. Fitbit currently sell 4 products, I believe , and they all range in price. </span></div>
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<a href="http://wpuploads.appadvice.com/wp-content/uploads/2013/05/fitbitflex.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://wpuploads.appadvice.com/wp-content/uploads/2013/05/fitbitflex.jpg" height="298" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br />The first tracker, the Fitbit flex, is about £35 I think, and it has the most basic features of the 4 due to this price. However, it is still a nifty device and the features are Ideal for somebody who wants to keep track of their exercise and sleep. The trackers can pick up on how many steps you have walked, for how long, at what time etc... The tracker keeps a basic, yet accurate, recording on what you do in the day. It will log if you go out for a run, and the band will allow you to see how you did and how to improve.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I believe that the watch pairs to your device ( phone etc) and from there you can view your data </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The band also tracks your sleep and can wake you up without making a noise, which is very handy.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The band looks stylish and sleek, as you can see on the right. </span></div>
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<a href="http://g-ecx.images-amazon.com/images/G/01/aplusautomation/vendorimages/2fe90a5a-666b-4b68-aa90-85df1ba0ca44._V324929137__SR285,285_.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://g-ecx.images-amazon.com/images/G/01/aplusautomation/vendorimages/2fe90a5a-666b-4b68-aa90-85df1ba0ca44._V324929137__SR285,285_.jpg" /></a><span style="font-family: Trebuchet MS, sans-serif;">The next trackers, the Fitbit charge, is about £60. This tracker has the same features as the flex, however it has a few new things. First of all, it has a display on it which tells the time and gives data whilst you are on the go. It can track calories burned , active minutes steps climbed and many more. It has caller ID so links with your phone just like a smart watch. It is more accurate than the flex and also has a extremely long battery life.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Both these products come in a variety of colours, and they both look really nice to have on your wrist. They are cheap and stylish, and perfect if you are somebody who exercises regularly and wants to track your fitness.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Next post I will talk about the other two products, one of which is the tracker I think is the best and the one I am most likely to buy. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Thanks for reading, please like and subscribe!</span><br /><div>
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Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com144tag:blogger.com,1999:blog-5399711199522553689.post-77027863007941585122015-10-19T14:55:00.001-07:002015-10-19T14:59:23.569-07:00Sorry + current ab workoutWelcome to 5.14 fitness,<div><br></div><div>I apologise for no posts of late, but unfortunately due to circumstances this will be a repeating issue over the next year, with myself and will both occupied with school work and exams. </div><div><br></div><div>However I thought I would do a very quick post on my current workout:</div><div><br></div><div>For abdominals 5 sets of </div><div><br></div><div>25 reps crunches </div><div>25 reps left/right side crunches</div><div>25 reps right/left some crunches</div><div>25 reps bicycle reverse crunches </div><div>25 reps Russian twists </div><div>25 reps jackknives</div><div>25 reps leg raises </div><div>1 min held leg raise 6 inches from floor </div><div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading, please visit again and check out other posts, if you have any questions or post requests do not hesitate to contact us, remember to plus one everything, comment and follow- work hard and peace!</span></div><div><br></div><div><font face="Times, Times New Roman, serif">Jason </font></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com43tag:blogger.com,1999:blog-5399711199522553689.post-68420902858137455922015-09-06T13:47:00.003-07:002015-09-06T13:47:48.463-07:00How can Training be Adapted to Suit a Hockey Player- Requested Post<span style="font-family: Times, "Times New Roman", serif;">Welcome to 5.14 Fitness,</span><br />
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<span style="font-family: Times, "Times New Roman", serif;">This is a question I have been asked so I thought I would produce the answer in the form a post, apologies for lack of posts, I think its been around two weeks since the last one and that's simply because we have just got back to school and trying to sort out our personal lives. Sorry not sorry!</span><br />
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<span style="font-family: Times, "Times New Roman", serif;">How can training be adapted to suit a hockey player? </span><br />
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In hockey, for a player to improve
their fitness they have a wide variety of training methods to choose from in
order to improve different aspects of their game. The most important areas in
hockey are cardiovascular fitness ( to be able to keep running across the pitch
and use a variety of different muscles throughout the game without getting
tired)<span style="mso-spacerun: yes;"> </span>and muscular strength, which is
used to generate speed when chasing after the ball and power when so the keeper
is unable to save the shot.</span><br />
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<span style="font-family: Times, "Times New Roman", serif;">Interval training is intense work (in the case sprints)
followed by a rest within the session to allow for recovery, before working
again. This can be adapted to suit a hockey player to work for longer with
shorter rest times as this is a more game like scenario and will improve cardiovascular
fitness- so performers can work to their highest level for the full duration of
the match. However this method of training, with more work time and more rest
time can improve speed and power, this in hockey so they can chase after the
ball and get to it before the opponent does.</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Continuous training is running/working at a steady pace over
a long distance or period of time without any breaks or rests.<span style="mso-spacerun: yes;"> </span>This type of training is used by those trying
to improve cardiovascular fitness and muscular endurance as it is a form of
aerobic training (where you exercise for long amounts of time and need to breathe);
it will help with aerobic sport, in this case hockey, as it is a sport that
cannot be performed in one breathe and goes on for a long amount of time. Therefore
having good cardiovascular fitness and muscular endurance is key is key, so
this type of training will help the performer keep working and not getting too
tired.</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Fartlek training is a form of training where you work
continuously but vary the pace of work at different stages to allow for rest.
So you could jog a certain distance, run at 50% of your maximum speed, and then
run at 75% and then sprint before walking again and restarting the process
every certain distance. This could help improve cardiovascular fitness, speed
and power; it also has the practical implication that in hockey you do not
always stay at the same speed and that you vary your pace depending on
different requirements during the match. So you may sprint forward whilst you
are attacking and then jog back into position once the attack is over.</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Circuit training is a variety of different activities,
performed at stations, that are selected to increase the performer’s fitness. This
can be adapted for a hockey player by choosing activities that will help the
performer in the game. For example they may start off doing shuttle runs to
improve speed and cardiovascular fitness/muscular (as this helps the performer
when they dribble with the ball and can keep fulfilling their role the entire match);
have a short rest then do push ups to increase strength and power (for when
they shoot) after the next break they will do another activity focusing on the
power/speed like squat, this process will then continue with the performer picking
activities that will improve the skills/areas of fitness most needed <span style="mso-spacerun: yes;"> </span>for hockey: cardiovascular fitness, muscular endurance,
muscular strength, power, balance and agility. After each activity has been
performed a circuit is complete, they then have a longer rest before completing
the circuit again and this process happens 2/3 times with each circuit
consisting of around 8 activities.</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Weight training is a form of interval training using weights
to create a resistance for the muscles to work against. This type can be adapted
to hockey by using low reps and heavy weights to increase power by targeting
arms, so the performer can hit the ball harder helping them pass harder without
getting it intercepted or shoot harder and make it more difficult for the
keeper to save it so they are more likely to score. But also lots of reps with
light weights can increase cardiovascular fitness/muscular endurance which is
needed to keep working the entire match, so that they have more energy than the
opposition helping them become more successful. <span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Cross training is a form of training that uses two or more
different types of training in order to improve different areas of the
performer’s fitness. A hockey player might use both fartlek training, to
improve cardiovascular fitness/ muscular endurance so they can work out their
best for longer, but the performer may also use weight training to improve
strength/power their shot power which will allow them to hit the ball harder
when shooting, this is a form of cross training that is suitable to hockey as
it improves two areas that necessary to the sport.</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Thanks for reading, please visit again and check out other posts, if you have any questions or post requests do not hesitate to contact us, remember to plus one everything, comment and follow- work hard and peace!</span></div>
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<span style="font-family: Times, "Times New Roman", serif;">Jason</span></div>
<br />Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com45tag:blogger.com,1999:blog-5399711199522553689.post-13093434689005894682015-08-23T09:24:00.002-07:002015-08-23T09:24:34.528-07:00My Start To Jogging/Running Week 2 Welcome to 5.14 fitness,<br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">As you can see from my previous posts, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">So, after my first week of running I went on holiday for a week. During this week, I decided to do no running or training at all. I know this is bad, but the reason behind it was that I wanted to enjoy my holiday. I knew doing training would only make my time for relaxing not relaxing and would make me unhappy. I didn't want to have the weight of having to workout on my mind, so that I could fully enjoy every precious minute of holiday. Also, I had not stopped training for more than 3 days for a year prior to this holiday, so thought I had earned 7 days off.</span><br />
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<a href="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" height="266" width="400" /></a><span style="font-family: Trebuchet MS, sans-serif;">Anyway, when I came back from holiday I felt very bad physically as I had eaten a ton of unhealthy food on holiday. I was eating double my usual intake and so afterwards I was quite worried as I had been so unhealthy. Therefore, I decided to amp up the running for a week to make up for the excess food and little exercise. I ran immediately the day after and surprisingly, felt very good whilst doing it. I ran 5k and actually rarely had to stop. I managed to pace myself more and could keep on going for big distances. At some points it felt as though I could carry on running forever, however I stopped for my body's sake. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The rest of the week was very good, and I did see improvements in a short distance of time. I varied the routes so that it was not as boring, however I still did not enjoy it.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">I will be honest, I hoped to enjoy the runs more. Beforehand, I hoped running would be something I enjoyed, as I have still yet to find a individual form of exercise that I like doing. With running, It is ok once I am doing it ;however, the morning and night before a jog I don't like the feeling of knowing I have to get up and run ( if that makes sense ). Hopefully, that will surpass and I will carry on. The weeks following have all been good, and I have never faltered on a run. I have got lost sometimes however!!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Overall, Running has been a very good from of exercise and it has felt very good to complete runs and feel professional. It has improved my fitness levels and I hope I will carry on doing it. I recommend trying it out as all you need is the great outdoors( or a treadmill). Get strava on your phone and you will be good to go and track your results.</span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">Thank for reading, please subscribe </span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">and like</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> (we will like and subscribe back) . Thanks again and peace!</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> </span><br />
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Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com12tag:blogger.com,1999:blog-5399711199522553689.post-55105728730813335622015-08-14T03:10:00.000-07:002015-08-14T03:10:06.915-07:00My start to Jogging/Running - Week 1<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">As you can see from my last post, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">My first run, about three weeks ago, gave me a good start to running. I ran 3.4 miles ( a little over 5k ) and did it on a route which I made on Strava . This allowed me to not worry about the route I was taking and just focus on the running. I ran a lot faster than I thought I would, which is probably thanks to Insanity. I went uphill quite a bit which I admit was a bit of a mistake, but overall I did quite well. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The benefits I felt on this first run were pretty good. First of all, when I got back I felt very happy and good , due to how hard I had worked an what I had done. It made me feel more confident about myself and , most of all, allowed me to enjoy my day more. I also managed to see more of where I live. There are places which I ran through that I had never been before, and it was cool to discover these new areas. It was also good to post my results on Strava, so that others can see it. It was good to compare my results to other people and more notably, my pro cousin. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The time for my first run was not brilliant, and the worst of all my runs by a long shot. This was probably because I took at easy, as on your first run you should not push yourself to hard. It is important to ease yourself into these things sometimes. I didn't experience any injuries and although it wasn't enjoyable, the run was definitely beneficial.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Over the course of the next week, I ran 4 more times and Improved greatly each time. This was because I pushed myself more and paced myself better. I took slightly different routes every time to make the run more interesting. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">My last run that week was a 5k run, and I performed very well in it. I completed 5k in 21 minutes, which gave me an average pace of 7:08 minutes a mile. For a beginner, I found this was very good and gave me a boost in confidence for more upcoming runs. I also had a 200ft elevation gain, which made things a lot harder of course. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Add me on Strava - Will Henry Roberts</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Next post I will talk about my second and third weeks and more about results etc..</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sorry about lack of posts, it has been poor I admit but I will try to post regularly on a Friday or Saturday now.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; line-height: 16px;">Thank for reading, please subscribe </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and subscribe back) . Thanks again and peace!</span><span style="background-color: white; line-height: 16px;"> </span></span><br />
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Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com14tag:blogger.com,1999:blog-5399711199522553689.post-3275439819406935232015-08-06T11:29:00.001-07:002015-08-10T00:14:51.601-07:00New workout day 1 analysisWelcome to 5.14 Fitness,<div><br></div><div>Is post will go over the day 1 of 14 day workout I am completing whilst I am on holiday in Turkey, there are 3 days worth of exercise that will be repeated over and in a cycle. So on the fourth day of the two weeks I will be performing day 1 routine again.</div><div><br></div><div>Also remember that if you are trying this workout yourself remember it is designed for my ability and towards my goals. My goals are trying to improve my cardio vascular fitness in order to get ready for the football season but also to gain some in the legs and upper body as well as definition and strength in the core. </div><div><br></div><div>I run for 20 minutes as a pulse raising activity and a sort of warm up for the rest of my routine to get my blood flow increasing and muscles warmed up. I also start off slower and gradually get faster until I sprint for the last minute also as a form of warming up but also to vary my speed and to make my body work a little harder and push my self further I order to give it my full efforts. This routine is also used by the England national football team, so if it's good enough for them it's good enough for me!</div><div><br></div><div>The majority of the workout is then using the free weights targeting my upper body in particular my arms. I work through a variety of different weights and reps in order to warm up and gradually work up but also to get a balanced workout so it improves many areas not just one, ie bulk as well as definition. I also work in a pyramid styled way of training to warm up and cool down so there is less chance of me pulling a muscle of getting injured.</div><div><br></div><div>To finish off I always like to bench a little bit to work on arms and chest and also a bit on the core, I only bcnh light weights to try to tone the areas not to build tones of muscle mass, this is often a high intensity exercise and brings a nice close to the workout. I keep to working in reps of 10 and then doing 3 sets and working up in woe that's as I said previously I like to warm up and use different weights and to get different results. I like to bench as is the fastest way to get result in the targeted areas as your body is working hard to control the movement of the weights but also keep it stable so it works the muscles a little harder than cables and targets a wider range of muscles. It is also one that I always find gets me really motivated and pumped and it also comes with a few bragging rights.</div><div><br></div><div>So this is why I have chosen the actovitoes I do in the first day of the workout more posts in the series to follow, pleas come again, like, follow, plus one, thanks for reading - work hard and peace!</div><div><br></div><div>Jason</div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com15tag:blogger.com,1999:blog-5399711199522553689.post-31112303775722253362015-08-04T12:00:00.001-07:002015-08-04T12:00:29.306-07:00My routine ( 1 year of blogging )Welcome to 5.14 Fitness,<div><br></div><div>I know this post has been a long time coming but you ha to understand one thing, we are bad bloggers. We never upload pictures, post frequently or even stick to what we say. Yet still you keep coming back and listen to what we have to say and give us this amazing feedback and or this we are ever so greatful. I has also been a year since I started this blog and we have smashed all targets I had set for this site and despite the stats falling in the last few months, due to our poor efforts we have had a very successful year and there will be a Then and Now post to follow. </div><div><br></div><div>This post will be my gym routine that I am following for the course of two weeks whilst I am in Turkey (there is 3 days worth of routines that are repeated throughout the course of the programme):</div><div><br></div><div>Day 1:</div><div><br></div><div>Tre<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">dmill- 0:10 mins, 10 hz/ speed setting</span></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tredmill- 10:13 mins, 10.5 hz/ speed setting</span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tredmill- 13:16 mins, 11 hz/ speed setting</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tredmill- 16:19 mins, 12 hz/ speed setting</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tredmill- 19:20 mins, 15hz/ speed setting</span></div><div><br></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bicep curl- 12 reps, 3 sets, 5 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Free weight shoulder press- 12 reps, 3 sets, 10 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Single weight tricep curl- 12 reps, 3 sets, 5 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div>Bicep curl- 7 reps, 3 sets, 10 kg</div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Free weight shoulder press- 10 reps, 3 sets, 12 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Single weight tricep curl- 7 reps, 3 sets, 10 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Bicep curl- 5 reps, 3 sets, 12 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Free weight shoulder press- 5 reps, 3 sets, 14 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Single weight tricep curl- 5 reps, 3 sets, 12 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bicep curl- 7 reps, 3 sets, 10 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Free weight shoulder press- 7 reps, 3 sets, 12 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Single weight tricep curl- 7 reps, 3 sets, 10 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bicep curl- 12 reps, 3 sets, 5 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Free weight shoulder press- 12 reps, 3 sets, 10 kg </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Single weight tricep curl- 12 reps, 3 sets, 5 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bench- 10 reps, 3 sets, 20 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bench- 10 reps, 3 sets, 30 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bench- 10 reps, 3 sets, 40 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bench- 10 reps, 3 sets, 20 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weighted crunches with incline- 25 reps, 3 sets, 0 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weighted crunches with incline- 12 reps, 3 sets, 5 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Weighted crunches with incline- 12 reps, 3 sets, 7.5 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weighted crunches with incline- 12 reps, 3 sets, 10 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weighted crunches with incline- 25 reps, 3 sets, 0 kg</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 1 analysis and day 2 to follow in the next few days </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading, this is my actual work out, as you probably know after a year of saying it please come again, follow, plus on everything- work hard and peace!</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Jason</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ps to finish off the post and to mark a year or the site I added a cheeky pic of how I looked when I first started blogging</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2oTTse22TecKl7jYztScA8Ixh97GKUH8yKXbqmr82Pj8wAKD78NVGTEyXLY5gvBthVLyL8ZwvLuMXXoWQrsrdN1DFj5VWuoUKjK8vL0SiZRu9c1cNOrtYUyJsQJCsaM2_WEgYOqdl9veI/s640/blogger-image--1166715761.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2oTTse22TecKl7jYztScA8Ixh97GKUH8yKXbqmr82Pj8wAKD78NVGTEyXLY5gvBthVLyL8ZwvLuMXXoWQrsrdN1DFj5VWuoUKjK8vL0SiZRu9c1cNOrtYUyJsQJCsaM2_WEgYOqdl9veI/s640/blogger-image--1166715761.jpg"></a></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com40tag:blogger.com,1999:blog-5399711199522553689.post-8028780578554655682015-07-22T06:54:00.000-07:002015-07-22T06:54:18.461-07:00My Start To Jogging/Running <span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Hi guys, today I will be writing about how I am starting to go running. </span><br />
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<a href="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" height="213" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">It is the start of the holidays for myself, and I have six weeks of no school or work. This means I will not be out and about as much as usual, and therefore I need to stay in shape . My schedule will be completely thrown out the window foe these six weeks as various different things happen, so I need something that I can do early in the morning that purely keeps me fit. I usually play football or walk around a lot however now I will probably be lazing about most days. So, I need to focus more on cardio and fat-burning exercise so I can then not feel bad about lying around a majority of the time. I will also be eating a lot more, so need to balance that out with more exercise.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Due to all this, I have decided to go out for a run 4 times a week in the morning.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Running is something that I have only done once before. It was about 7 months ago, and I went out for a 25 minute run in the early morning. After that, I didn't do it again purely because I did not have the time . I could not afford to wake up early as I needed the sleep but now I have plenty of time to run when I wake up. I am running because it is something which is the most traditional and trust-worthy way of staying in shape and I want to also get better at ling distance. Running is the perfect form of exercise as it focus' primarily on maintaining a healthy weight and staying fit. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I have a cousin who , a little obsessively, goes cycling and running for hours every day. I have already said a bit about him in a previous post but he has really inspired me to go running as it feels satisfying and professional. My cousin feels great and does so much work that he is good enough now to compete in competitions. His achievement and commitment has really driven me to take up running and be good at it. He used a range of apps but mainly Strava. I have done a review post on Strava if you want to check it out , but to put it briefly, it is an app/website where you record your runs , plan routes, and talk and compete with other runner or cyclists in your area. It is great and I will be using it in my runs. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">My first run will be in two days time and my next post will talk about that but also other stuff I have not been able to fit in today, like how running fits in with my workouts and the benefits etc..</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; line-height: 16px;">Thank for reading, please subscribe </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and subscribe back) . Thanks again and peace!</span><span style="background-color: white; line-height: 16px;"> </span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-60324931305734308542015-07-18T12:50:00.001-07:002015-07-19T12:43:38.364-07:00Back to Basic #2Welcome to 5.14 Fitness, <div><br></div><div>This post continue from the previous back to basics, expat get the foundations of activity and exercise.</div><div><br></div><div>Stages of participation:</div><div><br></div><div>Foundation- beginner, first time </div><div>Participation - non competitive, school clubs</div><div>Performance- competitive, tournaments</div><div>Excellence- Olympics, the best </div><div><br></div><div>Categories of influence ( remembered as CHIPS R):</div><div><br></div><div>Culture: race, age, gender, religion </div><div>Health: illness, health problems </div><div>Image: fashion, media</div><div>People: peers, family, role models</div><div>Socioeconomic: costs, status</div><div>Resources: access, time, location </div><div><br></div><div>Health related fitness components of exercise: (Big Fat Maureen Munches Cakes)</div><div><br></div><div>Body composition- the percentage of body weight that is fat, water, muscle or bone </div><div>Flexibility- amount of range possible at a joint</div><div>Muscular strength- amount of force a muscle can exert</div><div>Muscular endurance- using muscles many times without tiring </div><div>Cardiovascular fitness/ endurance- exercising the entire body over a period of time </div><div><br></div><div>Skill related fitness components of exercise: (P CRABS)</div><div><br></div><div>Power- ability to perform strength activities quickly, strength x speed </div><div>Balance- ability to keep the body's centre of mass above the base of support </div><div>Coordination- ability to use 2 or more body parts at the same time </div><div>Agility- ability to change position quickly and control the movement </div><div>Speed- ability to perform a movement quickly or cover a distance in a period of time </div><div>Reaction time- time taken between the presentation of a stimulus and a movement </div><div><br></div><div>Methods of training (more posts to follow in detail soon!)</div><div><br></div><div>Fartlek </div><div>Continuous </div><div>Circuit</div><div>Weight</div><div>Interval </div><div>Cross </div><div><br></div><div>Principles of training (RIPS FITT)</div><div><br></div><div>Reversibility, rest, recovery </div><div>Individual needs</div><div>Progressive overload</div><div>Specificity </div><div><br></div><div>Frequency </div><div>Intensity </div><div>Time</div><div>Type</div><div><br></div><div>This post will be continued ...</div><div><br></div><div>Thanks for reading hope you enjoyed, check out other posts for more info, please plus one and comment and follow us- work hard and peace!</div><div><br></div><div>Jason </div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-70446713721361829782015-06-14T08:07:00.000-07:002015-06-14T08:07:01.698-07:00My Goals - May Update<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness,</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Hi guys, I apologise for the long absence but both Jack and I have had two weeks of exams so have not had the time to post. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">However, these exams are now over and we are reading to get back to business, and I am starting by updating on my goals and routines. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">It has been a while since I last updated on this, and I have changed my schedule quite a bit. As you might tell, I am not a hard-core fitness fanatic that will push to extremes to get results. Instead, I workout 6 days a week and eat healthily. My workouts are all usually an hour long but may be less or more depending on the time I have. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I mix together weight training, high intensity interval training and circuit training to formulate my workouts, and I base them around my day to day life, I often have limited time, and so my free time is taken up by these workouts which makes them a lot less enjoyable! I only have a small amount of space ( my bedroom ) and so all my workouts can be done anywhere - trust me when I say that, my room is tiny. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Last time I updated, I told you about my new weights plan and my full schedule. I have now changed that slightly, as I now have access to a gym once a week. This means that on a Wednesday I now do weight lifting and can work on areas I could not before. I have also introduced an extra abdominal workout so that I do it four times a week now. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Here is my full schedule:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Monday- 40 mins Insanity followed by 20 mins Weightlifting</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Tuesday- 25 mins cardio followed by 20 mins Abdominal workout followed by 10 mins chest workout</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Wednesday 45 mins weight lifting followed by 20 mins Abdominal workout</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Thursday- 40 mins Insanity followed by 20 mins Weightlifting </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Friday- 25 mins Abdominal workout </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Saturday- 45 mins weight lifting, 20 mins Abdominal workout</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sunday- Rest</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">As you can see, I still do Insanity twice a week which is incredibly effective and is very intense. It burns a lot more than regular cardio and trains all aspects of your body also. I hope this update tells you a little more about what I do- next time I will talk about the results of it. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; line-height: 16px;">Thank for reading, please subscribe </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and subscribe back) . Thanks again and peace!</span><span style="background-color: white; line-height: 16px;"> </span></span><br />
<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-68392696073879112512015-06-13T08:59:00.000-07:002015-06-28T10:09:02.265-07:00Back and Back to Basics #1Welcome to 5.14 Fitness,<br>
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I have to apologise for the absence of posts recently, I think it has been over two weeks since the last one, however I am sure you can appreciate that both myself and Will have both just finished our exams for the year so we have been busy revising. So we apologise but we will try to get things back to routinely fashion as soon as possible.<div><br></div><div>This post will be the first in what is going to start as a four part series that will recap the basics of fitness and physical activity.<br></div><div><br></div><div>Definitions:</div><div><br></div><div>Heath is the complete state of physical, mental and social wellbeing not merely the absence of sickness or infirmity </div><div><br></div><div>Fitness is the ability to meet the demands of your environment </div><div><br></div><div>Exercise is a form of physical activity that maintains or improves fitness </div><div><br></div><div>Performance is how well an activity is completed </div><div><br></div><div><br></div><div>Categories of benefits of exercise:</div><div><br></div><div>Physical, eg increased health</div><div>Mental, eg relieves stress </div><div>Social, eg new friends are found </div><div><br></div><div><br></div><div>Purposes of iniatiatives: </div><div><br></div><div>Get people involved </div><div>Keep people involved </div><div>Provide a path to the elite level </div><div><br></div><div><br></div><div>3 sporting agencies:</div><div><br></div><div>Sport England </div><div>Youth Sport Trust</div><div>Governing Bodies ( eg FIFA, NBA, PGA, RFU, ECB)</div><div><br></div><div><br></div><div>Roles for people to remain involved in sport:</div><div><br></div><div>Performer who needs to be fit, motovated and have knowledge of the sport</div><div><br></div><div>Coach who needs to have good knowledge of the sport, the ability to analyse and to be a good motivator</div><div><br></div><div>Official who needs to be calm, have good knowledge of the sport and be confident </div><div><br></div><div>Volunteer who needs to be enthusiastic, organised and committed </div><div><br></div><div>To be continued.....</div><div><br></div><div>Thanks for reading, please come back against well as plus one the blog and the post, comment, follow the blog and follow me- work hard and peace!</div><div><br></div><div>Jason</div><div><br></div><div><br></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-40762227611505305172015-05-17T06:00:00.000-07:002015-05-17T06:00:26.149-07:00Cardio - What To Do? Part 4Welcome to 5.14 fitness,<br />
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<span style="font-family: Trebuchet MS, sans-serif;">Today I will be carrying on a series of posts about Cardio and the different ways to do it.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span><span style="font-family: 'Trebuchet MS', sans-serif;">Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about team sports. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">There are countless sports that involve you working as part of a team. Whether it is football, rugby or netball, these sports almost always require you to run and get fitter. This is a great way to do cardio and the choice of sport to do is endless.</span><br />
<a href="http://www.asian5nations.com/sites/default/files/Happy%20Hong%20Kong%20winners%20of%20the%20HSBC%20Asian%20Sevens%20Series%202012_0.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.asian5nations.com/sites/default/files/Happy%20Hong%20Kong%20winners%20of%20the%20HSBC%20Asian%20Sevens%20Series%202012_0.jpg" height="222" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">First</span><span style="font-family: 'Trebuchet MS', sans-serif;"> of all, Team sport gives you other people that will cheer you on and make you strive to work and get better. Unlike in individual sports, team sports mean that you have people to rely on. This means there may not be as much pressure, and if you are not particular skilled it is not the end of the world. However, it also means others rely on you, so you have to be ready to step up and not be scared of letting others down. </span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Having other people helping you can make you feel so much better, and it also makes the cardio a lot more fun. Running around with friends, striving towards one goal ( to win ) is a great way to make Cardio enjoyable and also more rewarding. There is nothing better than the feeling of success, especially after you have fought hard to earn it with other people. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Team sports require skill more than other cardio like Running. When jogging, it does not matter whether you are good or bad, just as long as you are getting your heart pumping. Sport however, requires you to be good if you want to succeed. Therefore, you need to think carefully at what your goals are. If you are just aiming to lose weight and want nothing else, then other cardio methods are probably more worth your time. If you are looking to improve and get better at a sport, that is also a major bonus. </span><br />
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<a href="http://www.lxsportscamps.com/files/camp-lxsports/BlogPic_FieldHockey.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.lxsportscamps.com/files/camp-lxsports/BlogPic_FieldHockey.jpg" height="227" width="400" /></a><span style="font-family: Trebuchet MS, sans-serif;">It does not take much to start doing team sports. The amount of variety to choose from is amazing ; there will certainly be one for you. Just get online and search up what sport you want near where you live, and there will be a whole host of options. You will find places to go to play these sports, and if you are good you can be picked to play in a real team. It is a common misconception that you have to be world-class to play in any team at sports. In fact, it is the opposite. There are hundreds of leagues for hundreds of types of people. Just get up, go to a session, and there will normally be teams that you can be placed in where you will be surrounded by people of a similar ability. Don't be scared to go out there and investigate what you can do. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">If you are interested in hockey, look up hockey near your area and go to a session. If you don't like it, try something else!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Sport makes you run, which is Cardio. There is little point in me going on about how it can help the body, I am sure you already know the benefits! Join a team, have fun, and strive to get better.</span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">and like</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span><span style="font-family: Trebuchet MS, sans-serif;"> </span><br />
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<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-32557120816302491062015-05-12T13:34:00.001-07:002015-05-12T13:34:36.696-07:00Principles of Training Welcome to 5.14 Fitness,<br />
<br /><br />
Guys it is still exam season so the excuse behind the lack of posts is that we are temporarily occupying our time in alternative ways. However I can promise daily diaries will return next week.<br />
<br /><br />
<em>This is a GCSE PE worksheet used in schools</em> <br />
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By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game and physical fitness. A successful training programme will me individual differences which are personal fitness needs based on age, gender, fitness, and the sport for which we are training. A successful training programme will also include exercises in the correct heart rate target zone. The principle of specificity shows that training must be matched to the needs of the sporting activity to improve the specific component of fitness in the body parts in the sport uses. Once the type of method of training has been selected to suit the needs, progressive overload should be adopted to gradually increase how hard you work over time. This is not to be confused with overwork which can result in injury Lack of, or prolonged breaks, in training can result in reversibility where any adaptations taken place during as a result of training will be reversed once you stop. In planning a programme, use the FITT principles to add detail is important. To decide how often you train is considered frequency and relates to how often you train. the intensity,or how hard, you work each session can increase as you get fitter. Similarly the length of time, how long per session can increase to overload the body. You should also consider the principle of moderation. It is important to have rest periods which allow the body to repair and recover so you can work at a high enough level on the next session <br />
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to be continued <br />
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This is not my own content, thanks for reading, please follow , comment and plus one, rememeber to come back again and top work hard- peace!<br />
<br /><br />
Jason Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-45150312559021482242015-05-03T04:42:00.002-07:002015-05-03T04:42:50.745-07:00Benefits Of Running<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness,</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Today I will be posting something a little different - the benefits of running. I found an article which sums up the rewards of this form of exercise extremely well. Here are the six benefits given from www.active.com. </span><br />
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<span style="color: #333333; letter-spacing: 0.239999994635582px; line-height: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><b><u>Improve Your Health</u></b></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also <a href="http://www.active.com/Page27109.aspx" style="-webkit-transition: color 0.1s linear, border-bottom 0.1s linear; color: #2191cb; outline: 0px; text-decoration: none; transition: color 0.1s linear, border-bottom 0.1s linear;" title="Give Your Immune System a Boost">boost your immune system</a> and lower your risk of developing blood clots.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: small;"><u>Prevent Disease</u></span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;">For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: small;"><u>Lose Weight</u></span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #555555; letter-spacing: 0.239999994635582px; line-height: 24px;">Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to </span><a href="http://www.active.com/Page31491.aspx" style="-webkit-transition: color 0.1s linear, border-bottom 0.1s linear; background-color: white; color: #2191cb; letter-spacing: 0.239999994635582px; line-height: 24px; outline: 0px; text-decoration: none; transition: color 0.1s linear, border-bottom 0.1s linear;" title="How to Burn More Calories on Your Run">burn off extra calories</a><span style="background-color: white; color: #555555; letter-spacing: 0.239999994635582px; line-height: 24px;"> and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif; font-size: small;"><u>Boost Your Confidence</u></span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;">Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: small;"><u>Relieve Stress</u></span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;">Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: small;"><u>Eliminate Depression</u></span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;">When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as <a href="http://www.active.com/Page31498.aspx" style="-webkit-transition: color 0.1s linear, border-bottom 0.1s linear; color: #2191cb; outline: 0px; text-decoration: none; transition: color 0.1s linear, border-bottom 0.1s linear;" title="10 Reasons Running Is Good for You">running</a>.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">There you are, six reasons why running can change your life for the better. Thanks for reading, please like and subscribe, and peace!</span></div>
Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-71804596661266002852015-04-25T06:02:00.002-07:002015-04-25T06:02:43.898-07:00Cardio- What To Do? Part 3<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><br />
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<a href="http://bachperformance.com/wp-content/uploads/2015/02/cardio-fitness.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="http://bachperformance.com/wp-content/uploads/2015/02/cardio-fitness.jpg" height="150" width="200" /></span></a><span style="font-family: Trebuchet MS, sans-serif;">Today I will be carrying on a series of posts about Cardio and the different ways to do it.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about Cycling and swimming.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b><u>Swimming </u></b></span><br />
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<span style="background-color: white; line-height: 26px;"><span style="font-family: Trebuchet MS, sans-serif;">Cardiovascular exercise refers to the kind of workout that gets your blood pumping, raises your heart rate, boosts your lung capacity and burns calories. Swimming achieves all four of these with the added benefit of weightlessness that reduces impact on your joints. Cardiovascular exercise is only as good as the effort you put into it. Finding the appropriate pace while swimming can ensure maximum cardiovascular benefits.</span></span><br />
<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSttp1soxmM2H9-T0sLNuOKyhLgXdh94rKu-x9RRNQI4S2NKua7" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSttp1soxmM2H9-T0sLNuOKyhLgXdh94rKu-x9RRNQI4S2NKua7" /></span></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="line-height: 26px;">Swimming can not feel like much of a workout whilst performing it, due to the fact it makes you pretty weightless and you move quite fast without much force. However, the movement you go through to propel yourself forward during front stroke and backstroke requires energy from your muscles and this means your body sends more oxygen and blood to your tissues. In other words, your heart pumps faster, which in Cardio is always a good sign that you are burning calories and getting fit. You burn about 240 calories per 30 minutes swimming, which isn't bad at all. </span></span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="line-height: 26px;">Swimming is something that you can do quite easily. Either go to your nearest pool or utilise the earth by going to the sea or a lake. Although this might cost money and be cold, it would be effective if you want to train for a triathlon or some kind of swimming event. Getting into swimming could be something that benefits you as you could discover a real talent and compete in events. The world is your oyster! </span></span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="line-height: 26px;"><b><u>Cycling</u></b></span></span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Cycling is much like running, so be sure to check the previous post about that. Cycling is something, I admit, that I do not really do at all. I am not very good on a bike, and so I am writing this not on experience. However, I do have a cousin who is a cycling enthusiast, he competes in competitions and trains every day with expensive gear. From what I can clearly see from him, cycling is something that comes with great enjoyment. Getting on your bike and cycling through the countryside is something that can be very peaceful and satisfying. The wind on your face and the places you can go is appealing for many. Unlike running, Cycling can get you places and you can visit towns and city's during your cardio.</span><br />
<a href="http://f2cd59deceafd5f554c2-08b06358b39aa885559e3d44aabdbf52.r14.cf3.rackcdn.com/wp-content/uploads/2012/11/cycling.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="http://f2cd59deceafd5f554c2-08b06358b39aa885559e3d44aabdbf52.r14.cf3.rackcdn.com/wp-content/uploads/2012/11/cycling.jpg" height="186" width="400" /></span></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span><br />
<span style="font-family: Trebuchet MS, sans-serif;">In terms of cardio, Cycling is very effective. Not only does it get your heart beating, it also really strengthens the muscles in your legs. As you can feel, your muscles ache when cycling, but this might hinder how effective the workout is in terms of weight loss. If your muscles get tired quick, you will go slower and thus not burn as many calories. Despite this, you will still burn a lot and become a much stronger person. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Cycling only requires a bike and helmet, but you can buy gear like clothes and accessories to make your ride more successful. Apps like Strava can log your workouts and activity, and gadgets can track your rides to precision. Overall, Cycling is a very effective form of Cardio. </span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">and like</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span><span style="font-family: Trebuchet MS, sans-serif;"> </span><br />
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Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com2tag:blogger.com,1999:blog-5399711199522553689.post-2674192079221875492015-04-21T11:57:00.002-07:002015-04-21T12:03:20.603-07:00Injuries Part 2<span style="font-family: inherit;">Welcome to 5.14 Fitness, </span><br>
<span style="font-family: inherit;"> </span><br>
<span style="font-family: inherit;">I apologies for how long it has taken me to produce this post, however we are in the process of making a lot of changes to our house and this is what has occupied the majority of my free time recently. It may be another week or so until posts can become more frequent again but when we get the chance to upload we will. </span><br>
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<span style="font-family: inherit;"><u>Cuts</u> </span><br>
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<span style="font-family: inherit;">Cuts are also a form of soft tissue skin damage these happen
due to a collision with others or with sharp objects; this could happen during
a tackle of if you fall over and make contact with the ground. It will leave a
mark on the surface of the skin and start to bleed, the cut should be cleaned
and dressed with a plaster or bandage if it seems to get infected visit the
hospital or doctor. We can try to avoid these if we remove jewellery, check to
make sure equipment is safe and wear protective garments. This happens in
sports such as football, rugby and cricket</span></div>
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<u><span style="font-family: inherit;">Bruises</span></u></div>
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<span style="font-family: inherit;">Bruises are a form of soft tissue skin damage and are
obtained by making contact with the ground, other players or equipment. This is
likely to be by whilst making a tackle or interception (in contact sport) or
getting hit by equipment (e.g. racket sports). The impact damages the blood
vessels beneath the skin causing the surface to turn blue/purple to
yellow/green. We can treat this by applying ice to reduce the swelling. To
avoid bruises we should wear protection (e.g. shin pads) or avoid collisions
but this is not always possible in sports like rugby.</span></div>
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<u>Fractures</u></span></div>
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<span style="font-family: inherit;">Fractures are what we commonly known as broken bones they
happen when the bone is subject to a large force or impact stronger then the
bone itself. There are many types of fracture including: compound, simple,
greenstick and stress. You might have a fracture if you are experiencing pain,
bruising and swelling. The best way to treat a fracture is using the RICEM
method, however you may also need to see a doctor so they could potentially
apply a cast/sling or prescribe a form of pain relief. To avoid getting a
fracture you should try to make as little impact with the ground or equipment
as possible, but this is often unavoidable in contact sports such as sumo
wrestling, in these sports it is important to wear all the protective items encouraged
by the sport.</span></div>
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<u>Dislocations</u></span></div>
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<span style="font-family: inherit;">Dislocations are when the bones in a joint are knocked/moved
out of place, often in the shoulder and knee. This injury is caused by a fall
of knock to the joint; this could be falling off a trampoline and putting your
arms out in front of you to break your fall, this could dislocate your
shoulder. This is a very painful injury ( other symptoms could include swelling
and joints not functioning normally) and would need to be put back into place
and then apply the RICE method . This type of injury is hard to avoid but you
could wear protective gear on the joints to reduce the impact on the area. This
happens in sports such as gymnastics, volleyball and basketball</span></div>
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<u><span style="font-family: inherit;">Abrasions</span></u></div>
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<span style="font-family: inherit;">Abrasions/grazes are soft tissue skin damage and are caused
when skin rubs against a rough surface; this could be due to a fall or slide
tackle due to the friction on the ground. The injury comes up on the surface of
the skin as the top layer of skin is removed, this can be painful at the time
of the injury and dirt can get into the injury causing infection. To avoid this
it should be cleaned and dressed as soon as possible, and to avoid the injury
all together you should wear protective gear. To reduce swelling should apply
ice and compression, but if it gets serious you should go to the hospital.
Could happen in hockey or tennis</span></div>
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<span style="font-family: inherit;">Ways to prevent injury in general include allowing the body
time to have rest and recover, exercising and participating with tired or
aching limbs are common way to get injured as they are no longer as elastic or
flexible resulting in a loss of movement. Warming up properly is another way to
avoid getting injured as muscle and tendons become more flexible but you are
also more focused and alert, this all leads to greater movement. Wearing
incorrect clothing can also lead to injuries for example in an F1 car you could
not wear just a T shirt and shorts as they do not provide much protection from
the hazards of the sport. Rules are put into sports in order to protect those
taking part, like in football you have to wear shin pads in order to protect your
legs and in rugby you cannot jump when someone comes in to a tackle as it is
seemed to be dangerous. You also have to make sure you have the correct
technique in your sport otherwise you could get injured this way, if you have
the wrong technique when throwing a shot putt you could pull a muscle, if you
have the wrong technique in pole vaulting you could break a bone from a fall.</span></div>
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<span style="line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Things that governing bodies of the sports try
to prevent injury by making the competition balanced, they do this by trying to
keep people that are in the same age category, similar weight and in the same
gender. They do this to ensure the competition is as fair as possible so there
is less chance of the participants getting injured. Equipment has to be checked
to ensure it is safe to use and limit the amount of potential injuries, this
could do things like putting padding on goal posts to stop people getting hurt
from running into them and making sure the studs on football boots aren’t sharp
so that they do not cut the opponents. Obstacles on the pitch such as litter
which can cause injuries such as cuts or bruises if the participants make a
collision with them. In addition the facilities also need to be checked to made
sure there safe for use, for example if there are stones or glass on a
volleyball court it would be deemed unsafe for use or if a football pitch is
very muddy/wet or on a slope players could slide or slip which could again lead
to an injury. </span></span><br>
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Thanks for 6000 views, make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!<br>
<br>
<br>
<br>
<br>
<br><br>
Jason</div>
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<br><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIREW51DjfMgxQfvOA0kVVGFOuIIV2b88jKTDxhMBfoyvYb-6rwDkmJfg8fcbVAP6ThhSLVjyQaMF3E4vCQUPZqJQuae13PxoKwUVtU2dBPx9oHXlfYcUn3yviJwgHK1ok4POYnbbKn9KC/s640/blogger-image--1982661683.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIREW51DjfMgxQfvOA0kVVGFOuIIV2b88jKTDxhMBfoyvYb-6rwDkmJfg8fcbVAP6ThhSLVjyQaMF3E4vCQUPZqJQuae13PxoKwUVtU2dBPx9oHXlfYcUn3yviJwgHK1ok4POYnbbKn9KC/s640/blogger-image--1982661683.jpg"></a></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1kOFNVMl8Dh9zLfTe31zxqvoJxDUjgNaKDngShVaKnchBSUeFYCX2BkCU_MHXbeVfAPHJZazYrwJbrydgETf2hyphenhyphentOKRoLxTTHTanJtTzhzb9c2aoS3tvjPnrqHPD7D0oqOwCtchW-lVFz/s640/blogger-image--1006815551.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1kOFNVMl8Dh9zLfTe31zxqvoJxDUjgNaKDngShVaKnchBSUeFYCX2BkCU_MHXbeVfAPHJZazYrwJbrydgETf2hyphenhyphentOKRoLxTTHTanJtTzhzb9c2aoS3tvjPnrqHPD7D0oqOwCtchW-lVFz/s640/blogger-image--1006815551.jpg"></a></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbC9kkuPCVUnw_1iMzzUD0JrFfAYKfxUpPbVmbl_q3jbIjMWXSV7j0a29J4bFw1HsSP22YlH8pt1gYTxoo4ZGz-VN94eG1rbXaRXhlnorNTZtJE33-bRsGEevFBr3ZjEz7LSJYAlM_8UqR/s640/blogger-image--343126065.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbC9kkuPCVUnw_1iMzzUD0JrFfAYKfxUpPbVmbl_q3jbIjMWXSV7j0a29J4bFw1HsSP22YlH8pt1gYTxoo4ZGz-VN94eG1rbXaRXhlnorNTZtJE33-bRsGEevFBr3ZjEz7LSJYAlM_8UqR/s640/blogger-image--343126065.jpg"></a></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRVf9cMeC79MqJ0TTxHFzhKxN_DRFoO8WSm0t_eITt7_R7w32VWsdLYfKUXIfy13cx0GPheYUme-Fo32Q4duKJ3Pzkwk5wMsuoyv6joIDXcHqVULTXvwJ_4LUTrSAAG6vT_5FsJqGyUJ7/s640/blogger-image--1549307817.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRVf9cMeC79MqJ0TTxHFzhKxN_DRFoO8WSm0t_eITt7_R7w32VWsdLYfKUXIfy13cx0GPheYUme-Fo32Q4duKJ3Pzkwk5wMsuoyv6joIDXcHqVULTXvwJ_4LUTrSAAG6vT_5FsJqGyUJ7/s640/blogger-image--1549307817.jpg"></a></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-6135831706029364282015-04-07T11:32:00.003-07:002015-04-07T11:32:59.431-07:00Cardio - What to do? Part 2<a href="http://bachperformance.com/wp-content/uploads/2015/02/cardio-fitness.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://bachperformance.com/wp-content/uploads/2015/02/cardio-fitness.jpg" height="150" width="200" /></a>Welcome to 5.14 fitness,<br />
<br />
Today I will be carrying on a series of posts about Cardio and the different ways to do it.<br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about 2 ways- Walking and Running </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b><u>Walking</u></b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><b><u><br /></u></b></span>
<span style="font-family: Trebuchet MS, sans-serif;">Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. </span><br />
<a href="http://thebestyoumagazine.co/wp-content/uploads/2013/04/walking-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://thebestyoumagazine.co/wp-content/uploads/2013/04/walking-1.jpg" height="213" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><b><u>Running</u></b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b><u><br /></u></b></span>
<span style="font-family: Trebuchet MS, sans-serif;">Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. </span><br />
<a href="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.kalenji-running.com/sites/kalenji/files/triathlon-running.jpg" height="213" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run. This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses: you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...</span><br />
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">and like</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span><span style="font-family: Trebuchet MS, sans-serif;"> </span>Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-50833774138342762002015-04-01T00:15:00.000-07:002015-04-03T01:10:34.326-07:00Injuries Part 1 (5000 views !)Welcome to 5.14 Fitness,<br>
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So about a month and a half ago, I released a post thank you all for 3000 views of the blog, well within the 5 days prior to this post we managed to smash 5000 views! To put this in to context, we managed 2000 in less than 2 months. This is absolutely mental and we are so grateful to all the supporters of this blog. Our most viewed post has around 55 on its own, we still have 10 people who have added the blog to their reading list, this is great but if there is an area we need to improve it would be here, on Google plus my page has roughly 160 followers which is great and over 235,000 views again more following is to be targeted but we can hardly complain. <br>
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This post is not entirely a landmark post, as I know that a lot of readers prefer actual content posts so I am also adding a new back to basics post to this on injuries it should have 2 parts to this post, second past to be released a later date. <br>
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<strong><u>Strains</u></strong><br>
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<span style="font-family: inherit;"><br></span><br>
<span style="font-family: inherit;">Strains are a form of soft tissue in</span><span style="font-family: inherit;">jury that we commonly
get due to overstretching our muscles, when we either twist or wrench the
muscle aggressively/awkwardly/too far. As a result of straining the muscle this
area is likely to become weakened and stands a chance of becoming a reoccurring
issue. You are more likely to avoid strains if you warm up properly to ensure
muscles are elastic and limber, however if, during your activity your muscles
contract and relax quickly and repeatedly strains become difficult to miss. To
treat this type of injury you would apply the RICEM method, Rest Ice
Compression Elevation Movement, and if it does not seem to get better after a
long rest time visit a doctor. </span></div>
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</span><br>
<strong><u>Sprains</u></strong><br>
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<span style="font-family: inherit;"><br></span><br>
<span style="font-family: inherit;">Sprains are another form of soft tissue injury but this time
effecting joints rather than muscles (strains). This happens when ankle or
wrist joints are twisted suddenly, this could be whilst changing direction or
landing heavily. This tears the ligament (attaches muscles to bones)at the
joint , sprains can sometimes be avoided by strengthening that area by weight
training ,more exercise targeting this area or more vitamin D and calcium which
strengthens bones and joints. To treat this type of injury you would apply the
RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem
to get better after a long rest time visit a doctor.</span></div>
<span style="font-family: inherit;"><strong><u>
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<strong><u>Tennis Elbow</u></strong><br>
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<span style="font-family: inherit;"><br></span><br>
<span style="font-family: inherit;">Tennis elbow is an injury that we get from overusing the
elbow joint, the tendons become weak from overuse. This injury often occurs
from playing too much tennis (hence the name) but could be from any racket
sport or activity similar, often by using an incorrectly sized racket, leaving
you with an inflamed and sore elbow. You are more likely to avoid this injury
if moderate the amount of time you spend playing the sport and by making sure
the equipment you are using is the correct size. To treat this type of injury
you would apply the RICEM method, Rest Ice Compression Elevation Movement, and
if it does not seem to get better after a long rest time visit a doctor.</span></div>
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to be continued.....<br>
<br><br>
Thanks for 5000 views next landmark being 10,000 so make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!<br>
<br>
<br>
<br><br>
Jason</div>
<br><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLL-gYUwWQdHWNMS9h4lWJev58EtKDULCbLBTbj7fQnSXjUieYap4H5iTIHHNvfXYq32UOHRifTj7HKx8Hkm-2ZVNiaXHxssAsD8JIP6lG3D_uUuNzZm-HODAfmN-TcjRts8Ixbk20BbvU/s640/blogger-image--1219316103.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLL-gYUwWQdHWNMS9h4lWJev58EtKDULCbLBTbj7fQnSXjUieYap4H5iTIHHNvfXYq32UOHRifTj7HKx8Hkm-2ZVNiaXHxssAsD8JIP6lG3D_uUuNzZm-HODAfmN-TcjRts8Ixbk20BbvU/s640/blogger-image--1219316103.jpg"></a></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTZ9JLKfzuCG3fp5t-T9rkj29EGbJClJN3jfnjeMtRmPswkjxlxnREHdGOYRTWLJn-cuXyJAdakJe9Sa3VsZnD-fHYVDxx1UsX2rxrY2IVCk7GIK-Zm2xOqxm0UW_s2gyGjLaSOHtqnnu8/s640/blogger-image-1302365281.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTZ9JLKfzuCG3fp5t-T9rkj29EGbJClJN3jfnjeMtRmPswkjxlxnREHdGOYRTWLJn-cuXyJAdakJe9Sa3VsZnD-fHYVDxx1UsX2rxrY2IVCk7GIK-Zm2xOqxm0UW_s2gyGjLaSOHtqnnu8/s640/blogger-image-1302365281.jpg"></a></div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMqZNm3JDOecM_tF_cccKkvZ7Zwr5rL9X62zRBPp8rglJ_6jVBW7PWbKFIIe9LQcfRxHmwJ8TXXpHAxec9Li-V6S44OoO1j58yS7ygevdIxudDj6pHlltCbHNeTyYrFmmyaQ9QODHJEv2/s640/blogger-image-1535396187.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMqZNm3JDOecM_tF_cccKkvZ7Zwr5rL9X62zRBPp8rglJ_6jVBW7PWbKFIIe9LQcfRxHmwJ8TXXpHAxec9Li-V6S44OoO1j58yS7ygevdIxudDj6pHlltCbHNeTyYrFmmyaQ9QODHJEv2/s640/blogger-image-1535396187.jpg"></a></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-15294117472507730762015-03-28T02:50:00.001-07:002015-03-28T02:50:40.091-07:00My Goals Update + New Weights Workout<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 Fitness, </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Today I will be posting about how my workouts are going and how I have achieved my goals. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">As I have said, I planned to do Insanity 3 times a week followed by 20 minutes of weight lifting. On the other 3 days, I planned to do weight lifting followed by an abdominal workout. Instead, I have been doing something a little different but still has the same results hopefully. I have also introduced a new weight lifting workout that I will share with you. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I still follow that basic plan I set, however I have made a few differences to fit in with my schedule. Here is my full week plan:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Monday- 40 mins Insanity followed by 20 mins Weightlifting</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Tuesday- 45 mins Weightlifting followed by 15 mins Abdominal workout</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Wednesday 25 mins cardio followed by 20 mins Abdominal workout</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Thursday- 40 mins Insanity followed by 20 mins Weightlifting </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Friday- 25 mins Abdominal workout </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Saturday- 50 mins Weightlifting </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sunday- Rest</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<a href="https://www.lifestyleupdated.com/wp-content/uploads/2012/10/shaun-t-insanity-group.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="163" src="https://www.lifestyleupdated.com/wp-content/uploads/2012/10/shaun-t-insanity-group.jpg" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">As you can see, I have 3 core workouts: Cardio, Abdominals and Weightlifting. I do 3 of each every week in order to focus on all the groups. I make sure that I do not have 3 days in a row of weights, as it is important to have a recovery period for your muscles to grow. As I often do not have time for Insanity on Wednesdays like I planned, I do a 25 minute cardio circuit training video which I found on Youtube.</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">I am still focusing on my Triceps and Biceps and looking to lower my body-fat percentage like I wanted to. This plan Is what I am trying to do every week, however sometimes there are complications and I try my hardest to make up for them. I will post now and again to say if this plan is working and If i am doing too much or too little ( I don't know yet!). I you have any improvements to my plan, I would love some feedback. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Now onto my new Weightlifting plan. It is called The Ultimate 6-week Home Workout. I am doing it because it only requires dumbbells and a bench, which is what I have. There are 3 parts to it : A legs and shoulders day, a chest and back day and an arms day. I am currently only doing the arms day 3 times a week . I am replacing the other days with arms as I am focusing on that group. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">I do this workout 4 times a week- the full thing on two days and half on the other two ( 3 in total ) . I ma starting straight away on week 2 as week 1 looks a bit to easy. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Here it is:</span><br />
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Week 1-2 Week 3-4 Week5-6</span></strong></div>
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<strong style="box-sizing: border-box; line-height: 25.6000003814697px;"><span style="font-family: Trebuchet MS, sans-serif;">Standing Biceps Curl </span></strong></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="line-height: 25.6000003814697px;">2</span><strong style="box-sizing: border-box; line-height: 25.6000003814697px;">*</strong><span style="line-height: 25.6000003814697px;">X 6-8 3 X 8-10 4 X 10-12</span></span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Overhead Triceps Extension </span></strong></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2<strong style="box-sizing: border-box;">*</strong>X 6-8 3 X 8-10 3 X 10-12</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Incline Curl </span></strong></div>
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<a href="http://www.muscleandfitness.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/home_2.jpg?itok=E2eLdqlb" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.muscleandfitness.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/home_2.jpg?itok=E2eLdqlb" height="180" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">2 X 6-8 2 X 8-10 3 X 10-12</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Weighted Bench Dip </span></strong></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 X 6-8 3 X 8-10 4 X 10-12</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">One-Arm Incline Preacher Curl </span></strong></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 X 6-8 3 X 8-10 3 X 10-12</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Lying Triceps Kickback </span></strong></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 X 6-8 3 X 8-10 3 X 10-12</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: Trebuchet MS, sans-serif;">Reverse Curl </span></strong></div>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; line-height: 25.6000003814697px;">3 X 6-8 2 X 8-10 3 X 10-12</span> </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I will keep you updated on this workout. <span style="background-color: white; line-height: 16px;">Thank for reading, please subscribe </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and subscribe back) . Thanks again and peace!</span><span style="background-color: white; line-height: 16px;"> </span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-24943816227980518862015-03-23T12:18:00.001-07:002015-03-23T12:18:57.817-07:00Sorry ! + new workoutWelcome to 5.14 Fitness, <div><br></div><div>Hey guys sorry for the lack of content over the last week, however there is a good reason behind this: I have just had a tone of school work and exams to revise for and catch up on so my priorities did change slightly over the last week and I appologise for this. </div><div><br></div><div>So as you can imagine I have also not really been exercising as I would normally, although I have been playing a lot of football so my cardiovascular fitness might not be effected too badly. As for my diet well yes I have been eating pretty much what I like but I would not say it has been too different to normal.</div><div><br></div><div>This is literally just a quick post as feel like I need to share what has been going recently, I will leave the image of a workout routine I found on pinit that I am trying out, so do have a go at that and feel free to let me know how you find it.</div><div><br></div><div>Everything to be back to normal by next week sorry again for inconvenience, remember to check out other posts, comment plus one, and to follow me, also if you want me to check out your blog or website leave a link for me all following to be returned- work hard and peace!</div><div><br></div><div>Jason </div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghGTOOkQ1lceST-Gwk1f3MEaq9T7RN-QEn7iZVmP3kNMABKpgDChDvPBL3MRfbYb5CnlQXs_TRzzWTXcqxtbozVWgOewgXpsoMvJJx0a4EMDMOFvqhD9u4QVBSdOh_3RuU5xX_MipKHZ2Z/s640/blogger-image-64105417.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghGTOOkQ1lceST-Gwk1f3MEaq9T7RN-QEn7iZVmP3kNMABKpgDChDvPBL3MRfbYb5CnlQXs_TRzzWTXcqxtbozVWgOewgXpsoMvJJx0a4EMDMOFvqhD9u4QVBSdOh_3RuU5xX_MipKHZ2Z/s640/blogger-image-64105417.jpg"></a></div>Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com1tag:blogger.com,1999:blog-5399711199522553689.post-31598775234058127552015-03-14T02:16:00.004-07:002015-03-14T02:16:53.282-07:00Cardio - What To Do? Part 1<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Today I will be posting about Cardio and the different ways in which you could do it.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The NHS states that a 19-64 year old adult should do at least 150 minutes ( 2 hours 30 minutes ) <span style="background-color: white; line-height: 23.7999992370605px;">of </span><span style="color: black;">moderate-intensity aerobic activity</span><span style="background-color: white; line-height: 23.7999992370605px;"> such as cycling or fast walking every week, or, </span><span style="background-color: white; line-height: 23.7999992370605px;">75 minutes (1 hour and 15 minutes) of </span><span style="color: black;">vigorous-intensity aerobic activity</span><span style="background-color: white; line-height: 23.7999992370605px;"> such as running or a game of singles tennis every week. You should really aim for this to be deemed healthy and fit. However, I understand it can be difficult. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">All of us live different lives, and therefore we only have space or time for certain things. Because of this, it can be hard to find what exercise we are able to do or what interests us. It can be hard sometimes to find the right sport that keeps us motivated and eager. Whether it is badminton to hockey, there is a sport out there for all of us: you just have to find it. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Unfortunately, even if we find the right exercise we may still not be able to do it; work or other past times might restrict us from getting to places or doing the things we want to do. I myself would love to do some kind of karate or martial arts, however I do not have the time, the money or the means of transport to get to somewhere which offers that. </span><br />
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<a href="http://www.efit30.com.au/wp-content/uploads/2013/12/cardio-fitness.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.efit30.com.au/wp-content/uploads/2013/12/cardio-fitness.jpg" height="240" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">So, compromises have to be made and we have to find some sort of Cardio that we have time to do regularly, have the money to afford, the space to do it, and the motivation to carry on going. Finding this can be hard, and so the main options have to be clear and helpful. To help myself and also you, I will be researching different sports and cardio methods and posting about them regularly- In order for us to have to have a wider knowledge of exercise and what the most effective methods are. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">In part 2, I will be going over the three most well known forms of exercising, Walking, Running and Cycling, and also talking about some well-known sports. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif; line-height: 1.4em;"><span style="background-color: white; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: small; line-height: 16px;"> </span><br />
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<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com2tag:blogger.com,1999:blog-5399711199522553689.post-85472670548729438452015-03-06T12:38:00.003-08:002015-03-06T12:38:34.941-08:00Article- Balanced Diet<span style="font-family: Trebuchet MS, sans-serif;">Welcome to 5.14 fitness, </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Today's post is going to be all about food and balanced diets. As I mentioned in my previous Weight Loss Journey post, a balanced diet is essential and it is important to know what to eat and how much.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Therefore, I read up on the NHS website and this is what I found on balanced diet. Remember, it is really important to know this and while it can be boring, it is also beneficial:</span><br />
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<strong style="margin: 0px; padding: 0px;"><i>Despite what you see in some diet books and T<span id="goog_689684817"></span><span id="goog_689684818"></span><a href="https://www.blogger.com/"></a>V programmes, healthy eating can be really straightforward.</i></strong></div>
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<i>A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.</i></div>
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<i>When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.</i></div>
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<i>Most adults in England are overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.</i></div>
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<span style="font-size: small;"><i>Food groups in our diet</i></span></h2>
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<i>The eatwell plate shows that to have a healthy, balanced diet, people should try to eat:</i></div>
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<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px;"><i>plenty of fruit and vegetables</i></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px;"><i>plenty of starchy foods, such as bread, rice, potatoes and pasta</i></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px;"><i>some meat, fish, eggs, beans and other non-dairy sources of protein</i></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px;"><i>some milk and dairy foods</i></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px;"><i>just a small amount of food and drinks that are high in fat and/or sugar</i></li>
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<a href="http://meatandhealth.redmeatinfo.com/media/old/Variety%20of%20foods.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://meatandhealth.redmeatinfo.com/media/old/Variety%20of%20foods.jpg" height="249" width="320" /></a><i>Try to choose a variety of different foods from the four main food groups.</i></div>
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<i>Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish and fibre. Read our page on <a href="http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">understanding calories</a>. </i></div>
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<i>It's important to have some fat in your diet, but you don't need to eat any foods from the "foods and drinks high in fat and/or sugar" group as part of a healthy diet.</i></div>
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<span style="font-size: small;"><i>Fruit and vegetables: are you getting your 5 a day?</i></span></h2>
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<i>Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of a variety of fruit and vegetables each day.</i></div>
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<i>There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.</i></div>
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<i>What's more, eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.</i></div>
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<i>Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on dried fruit in the evening to reach your five a day. </i></div>
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<i>Read our <a href="http://www.nhs.uk/LiveWell/5ADAY/Pages/5ADAYhome.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">5 A DAY</a> page for more tips on how to get your five portions of fruit and veg.</i></div>
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<span style="font-size: small;"><i>Starchy foods in your diet</i></span></h2>
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<i>Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.</i></div>
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<i>Potatoes are an excellent choice and a great source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.</i></div>
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<i>Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread. They contain more fibre (often referred to as "roughage"), and usually more vitamins and minerals than white varieties.</i></div>
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<i>Learn more from our <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/starchy-foods.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">starchy foods</a> page.</i></div>
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<span style="font-size: small;"><i>Meat, fish, eggs and beans: all good sources of protein</i></span></h2>
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<i>These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.</i></div>
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<i>Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/meat.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">meat</a>.</i></div>
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<i>Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.</i></div>
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<i>Aim for at least <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">two portions of fish a week</a>, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.</i></div>
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<i>Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eggs-nutrition.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">eggs</a> and<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/pulses.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">pulses and beans</a>.</i></div>
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<span style="font-size: small;"><i>Milk and dairy foods: avoid full fat varieties</i></span></h2>
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<i>Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.</i></div>
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<i>To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.</i></div>
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<i>Learn more by reading our page on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/milk-dairy-foods.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">milk and dairy foods</a>.</i></div>
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<span style="font-size: small;"><i>Eat less fat and sugar</i></span></h2>
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<i>Most people in the UK eat too much fat and sugar.</i></div>
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<i>Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.</i></div>
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<tr><td style="text-align: center;"><a href="http://www.mixitdietplans.com/images/low_fat_diet_plan.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://www.mixitdietplans.com/images/low_fat_diet_plan.jpg" height="276" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't get like this!</td></tr>
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<i>But did you know that there are different types of fat?</i></div>
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<i>Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. Most people in the UK eat too much saturated fat, which can raise our cholesterol, putting us at increased risk of heart disease.</i></div>
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<i>Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.</i></div>
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<i>Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Read on to find out <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">how to eat less saturated fat</a>.</i></div>
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<i>For more information on fat and how to reduce the amount we consume in our diets, read <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx" shape="rect" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: #0064b7; margin: 0px; padding: 0px;">fat: the facts</a>.</i></div>
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<i>Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of foods. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.</i></div>
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<i>Most of us need to cut down on foods high in added sugars. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry.</i></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So there it is- you should now be an expert on balanced diet and how to eat healthy! <span style="background-color: white; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; line-height: 16px;">and like</span><span style="background-color: white; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span></span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; font-size: small; line-height: 16px;"> </span></div>
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<br />Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com0tag:blogger.com,1999:blog-5399711199522553689.post-73874140911652417622015-03-03T12:43:00.001-08:002015-03-03T12:43:54.994-08:00Eating All Chewed UpWelcome to 5.14 Fitness,<br />
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This is another post on diet and healthy eating, I was inspired for this post by the people that have asked me about dieting and the actual mechanics of it and this is something that I have kinda forgotten to mention and have just taken for common knowledge when it clearly isn't so apologies for that. This is something that I learnt quite a while back now so forgive me for getting confused.<br />
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Macronutrients<br />
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Nutrients are things that nourish our bodies. Macro (the opposite to micro) means large so macronutrients are things that we should eat a lot of and should make up a large part of our diet. We need macronutrients for three reasons: energy, growth and repair. We all need this form of nutrition, but those who are involved in physical activities require larger amounts than those that are not. There are three types of macronutrients we need to know about:<br />
<ol>
<li>Carbohydrates. We can find these in bread, pasta, rice, potatoes and even things like cake and alcohol (however I would not recommend large consumption of these). These should be the largest portions of macronutrients as they provide us with the energy used for aerobic and anaerobic activities.</li>
<li>Fats. Contained in butter, oil, as well as fatty foods and fried dishes. Should make up the smallest amount of macronutrients. These too provide us with energy but as fat is thicker and harder to break down it stays in our bodies longer and is therefore more likely to become stored energy e.g body fat. They should be kept in moderation.</li>
<li>Proteins. Are in cheese, milk, eggs, meats and fish. They are used for growth and repair of muscles, they can also produce energy but this is not their main function. Are often consumed in mass for sportsman trying to increase muscle growth.</li>
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Micronutrients<br />
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Micronutrients are things that we need in our diet to aid out bodies but in smaller quantities. Minerals and vitamins are the main forms of micronutrients. We require them to remain in good condition and to keep our bodies healthy. Vitamins are commonly found in fruits, ideal ones are oranges, apples, mangos, peaches and kiwis. Minerals are found in vegetables examples being carrots, peas, broccoli and cauliflowers. Our bodies cannot store these very well so they need to be replenished daily. Each vitamin and mineral has it own role and purpose to the body. They help get rid of illnesses and colds.Vitamin D in particular is vital to the body we find this in milk, eggs and cheese (which we also know are proteins so contain extra goodness). Vitamin D helps with the absorbing of calcium. We use calcium to increase bone density and keep them strong.<br />
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Water and Fibre<br />
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Water and fibre are not nutrients but are still necessary for a healthy and balanced diet. Water prevents dehydration as can be found in most liquids and lots of foods (but also from taps and shops). Fibre helps with the digestive system and with the removal of waste, it can be found in fruits and cereals.<br />
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Well I hope this helped with some of the basics of food. remember to plus one everything, follow me on Google plus and follow the blog by going to blogger and adding the blogs url to your reading list, please comment or get in touch if you want anything. Thanks for reading, please come again and check out older posts as well; work hard and peace!<br />
<br /><br />
Jason<br />
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Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com3tag:blogger.com,1999:blog-5399711199522553689.post-11316044531891764412015-02-28T02:19:00.001-08:002015-02-28T23:06:42.428-08:00Weight Loss Journey- After InsanityWelcome to 5.14 fitness,<br />
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Today I will be continuing with my weight loss journey. <span style="font-family: Trebuchet MS, sans-serif;">I went from a BMI of 27 to 19.8 in two years. I have gone from being very overweight to below a normal weight and I am sharing my journey on how I did it. </span><span style="font-family: 'Trebuchet MS', sans-serif;">If you haven't read my introduction to this, then please do so- as it might really help you. Just go back a few posts and the introduction will be there.</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">So anyway, I had just finished Insanity and I still felt a little overweight. Don't get me wrong, Insanity was great and it made me close so much weight and get a lot fitter. Despite this, at the time when I finished I still felt fat. Looking back now, I am not sure if I was- I may have just felt overweight because I was still getting some stick from my mates. ( Fat jokes etc.. ). </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Because of this, I did something for about two months which I do not recommend for somebody in their teenage years. As I said at the beginning of these posts, I am not sure what really made me lose so much weight - Insanity or what I did afterwards. Maybe it was a mixture of both. I don't know! </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">What I did was starve myself a little- I went on a mini 5/2 diet.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">My parents do not let me go on diets- they say I am growing and I need food. They are right, but at the time I was feeling like I needed to lose weight and the easiest way to do it was to cut down on food: go hungry a bit. After Insanity, I had become so much more fit and healthy but I wasn't seeing that. All I could see was that fat boy before. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So, I started to have no lunch. I gave it away to other people so nobody in my family would find out. My Dinners were unchanged of course, yet I was skipping a meal of the day and over time, this made me lose weight. I was incredibly hungry throughout the day, yet I went through the hunger for the benefits. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">However, I didn't do anything drastic like make myself be sick or eat absolutely nothing. I just eat a lot less than I should have been eating as a 14 year old boy. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">It did work, I lost weight. However, I strongly disagree with what I did and I do not advice it if you are still a child or teenager. When you are growing up, you need a balanced meal full of different foods so that you can be healthy. You need to eat enough so that you have energy for school and for growth. Eat more healthy- don't cut out on food. </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I did not know this then, and even though it probably</span><span style="font-family: 'Trebuchet MS', sans-serif;"> made me lose a bit weight, it would have not been good for my body. We need a balanced and healthy lifestyle- 6 meals a day is Ideal.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So, to recap, for about two months I cut out on lunch and snacks and therefore ate a lot less then I was meant to have ate. I lost quite a bit of weight because of this , yet It was the wrong thing to do. Growing, I needed food and a balanced lifestyle - which I didn't get when going on that diet. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Next up- the ending and conclusion to My Weight Loss Journey </span></div>
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<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">Thank for reading, please follow </span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;">and like</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> (we will like and follow back) . Thanks again and peace!</span><span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 16px;"> </span></div>
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Anonymoushttp://www.blogger.com/profile/11333011910455819201noreply@blogger.com4tag:blogger.com,1999:blog-5399711199522553689.post-87709521128338328572015-02-24T12:17:00.000-08:002015-02-24T12:17:14.790-08:00Daily Diaries: Mid Season WobbleWelcome to 5.14 Fitness,<br />
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This is another post tracking my progress throughout the weeks and months of the year to monitor the changes that happen to my body. Quick update: I have now found the gym and with any luck my membership will begin Saturday; we are aiming for at least two posts a week one from me on Tuesday and will on Wednesday. Moving on to today then...<br />
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<u>My goals for the month</u><br />
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So what I decided to take the form (technique ) of my exercises and really work on improving this so that even if it means dropping reps I can get the best results for what I do and that I work everything in the correct way which also decreases the risk of injury. Legs went up in the pecking order so aiming to work them every day - every other day. As for eating I intended to eat more fruit and dairy rather than binge out on all the wrong stuff.<br />
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<u>What actually happened</u><br />
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Well I know we are only half way through the month, but I am already starting to feel a lack of motivation and desire as a result I have cut workouts shorts and not performed them with maximum intensity. However I believe every cloud has a silver lining, so with that in mind: my technique for the exercises was a lot better and as a result I tried quicker leading do a drop in reps. As for legs, I kept to pretty much what I had in mind performing squats daily other than the odd rest day, which is how I foresaw this area of the routine to shape. The diet has not been too bad being brutally honest, other than a lack of dairy on a regular basis perhaps<br />
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<u>Results</u></div>
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Well as you might expect I am currently a little out of shape and I cant actually see it yet but I reckon I have gained a bit of weight around the stomache area. For once I am actually seeing noticeable improvements as I am able to jump much further and higher so it is clear to me that the technique of lower slowly and rising upwards fast is the way to get the most out of the squats. For my diet I cant say I have noticed too much of an impact but I know I am short of energy a lot of the time so perhaps more carbohydrates are in order.<br />
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<u>Next Time</u><br />
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I am going to be more active and proactive in order to get in to a shredded shape for the summer, I'm going to try to get myself motivated and rearing to go, to make sure I can get back to my peak and then push further. Hopefully the gym will be the kicks tart I am looking for.<br />
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<u>Morals</u><br />
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You have to keep working as you loose your shape a lot easier than what you gain it. Stay committed and learn from my mistakes.<br />
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Hope this helps, I know that this is a popular series so please tell me what else I could include of change to make it even better. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also follow the blog that would be awesome)- work hard and peace!<br />
<br /><br />
Jason</div>
Jason warnehttp://www.blogger.com/profile/03797289271564691754noreply@blogger.com1