Zen Pen Online Fitness Challange

January Challenge - The Pushup Contest

 

Welcome to Zen Pen Fitness Monthly Fitness Challenge. You'll need a video camera for this one! Pushup's are my all-time favorite exercise!

Register for free to participate.

The challenge: 3 sets of 30 full body pushups or 90 straight pushups within 2 minutes. Note: You may rest in between sets to recover, as long as you complete the contest within the time frame. Your video will be real-time, so no cheating...

HOW TO ENTER: Download your video to YouTube, send me the link to your video and the first person to complete the fitness contest following the rules and proper form will be awarded the monthly prize!

SIGN UP NOW

Preparation:

  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.

Movement:

  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position.
  • Exhale on the way up for proper breathing

Notes: Be sure your form is accurate, I will be looking for it! HAVE FUN.

I know, this is a tough one... but you can do it! If you are not able to complete this exercise now, try my online training services where I will build you a customized workout and I guarantee in no time, you WILL be able to accomplish this exercise. I am confident of that. Good luck everyone and I look forward to your videos!

The winner's video will be posted for the month of December. Please check back each month for new contests in your age group.

Prize: The Nike+ Sport Band

The Nike+ Sport Band tracks your distance, pace, time and calories burned while you run in an easy-to-read display. It's also your connection to the world's largest running club on nikeplus.com, where you can log and review runs, get training advice, challenge friends and more. The Nike+ Sport Band memory saves 30 hours' worth of your workouts for review.

SIGN UP NOW

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Ask The Expert

Q: How can I break the cycle of “yo yo dieting”?

A: So glad you asked this question because it comes up so frequently and it is a subject so close to my heart.

Yo-Yo Dieting is more of behavior pattern vs. a hunger issue, so I have my clients begin with the following:

1. Observe: Journal your eating routine: what you eat, what times & what is going on for you emotionally while you are eating.

2. Make a list your goals & what actions are required to reach them. Don't forget about the excitement you have to reach them! Have a vision for how you will feel once accomplishing them.

3. List all of your favorite meals & if needed, find healthier ways to make them. Consult a Trainer or Nutritionist for guidance.

4. LISTEN to your body's cues when its saying it's full, put the fork down and immediately get up, walk around & change the space. *(important, as we are changing patterns)

5. Drink water with your meals to feel full.

6. Always have a healthy snack with you. Be prepared! Preparation is key to success

7. Don't strive for perfection! Lose your all or nothing approach, and accept there will be road bumps on this journey of weight loss and maintenance. I suggest a healthier approach would be, to have compassion for yourself when these "off" moments occur, pay attention to the "triggers" & the understand the sooner you can forgive yourself for veering off a bit, the sooner you'll get back on track!

8. Vary your meals. Satiety is everything.

9. Focus on changing 1 thing at time: examples:

a. drinking a glass of water to each meal

b. eat only half of your plate

c. add more vegetables to your plate

d. don't eat that late night snack!

e. wake up 5 minutes earlier for a fully body stretch

f. start a walking routine

e. add jogging to your walking routine

f. add a strength program

10. Recognize your accomplishments and then reward yourself. Whatever makes you feel good inside (a great sexy dress, nice workout outfit, a massage, some mirror appreciation time (anything but food :-) )

Please note by introducing a rewards program to your lifestyle & having positive self-reflection time will help create a good mental "space" for making changes to help restructure your negative thoughts/emotions which can cause us to eat emotionally, therefore yo-yo dieting.

Life is a process & so we are all always changing. Be kind to yourself. Be prepared. The positive benefits of exercise are endless. Enjoy the journey!