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Functional fitness on the farm

 I've moved my home gym to the farm It turns out that farm labouring laying trenches, shovelling, carrying, digging in, digging out, pushing, pulling, climbing, handling (sometimes wrestling) livestock, walking  can benefit from structured exercise routines. I enjoyed doing 100 reps of set exercises a day over the best part of a year.  But then when I had a go at set exercise programs I found that it improved my overall farm fitness functionality. I have a fitbit so I did their routines on my lovely gym mat for a couple of months Then I did strength training with Stronglifts 5 x 5 Now I'm mixing it up a bit with some isometric glute activation exercises, deadlifts, suspension pull-ups, push ups, crunches and short runs. I am of course getting ready for the June Push for better push-up challenge - you can click on my push-up challenge page for more on that.
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December exercise challenge - 100 reps a day

December exercise challenge is 100 reps a day.  It is going to be fun! It's a mixed bag of push-ups crunches squats mountain climbers burpees pull-ups. The challenge is to not only do 100 reps a day of any of these 6 exercises but to complete at least 100 of each exercise each week! Progressions and variations are allowed. This follows: 100  pullups  a day in November 100  burpees  a day in October 100  mountainclimbers  a day in September 100  squats  a day in August 100  crunches  a day in July The  pushupschallenge  (push for better mental health) in June! The idea is to make the challenge achievable and injury free. This is my plan for the first 7 days: 100 REPS A DAY 100 REPS A WEEK EXERCISES: day 1 day 2 day 3 day 4 day 5 day 6 day 7 TOTAL Burpees 0 25 0 25 25 0 25 100 pull ups 20 10 20 10 10 20 10 100 squats 0 25 0 25 25 0 25 100 push ups 20 10 20 10 10 20 10 100 mountain climbers 40 0 40 0 0 40 0 120 crunches  20 30 20 30 30 20 30 180 TOTAL 100 100 100 100 100 100 100 700

So how are your New Year’s Resolutions looking so far?

The last letter in our SMART goal setting to help achieve your New Year's Resolutions (and any resolutions or goals you may have made since then) is T. T is for Timeframe Okay, so for New Year resolutions it's obviously going to be 31 December 2013 S Give each of your Specific goals a due date M Making each Specific goal Measurable means that you’ll probably have broken it down into more manageable chunks. So, eating 2 pieces of fruit a day was achievable in the first week. That’s now ongoing A Walking for 30 minutes a day every day may require some chunking to make it Achievable . You may decide to walk 5 minutes a day for the first month, then increase it to 10 minutes a day for the second month, building up 5 minutes each month: by the sixth month you’ll be walking 30 minutes a day, then that goal becomes ongoing   R If your specific goal is to lose excess body fat by eating less and exercising more (ELEM) a Realistic goal is to lose between 250g-500g a week,

Keeping it real

Continuing SMART goal setting...   R is for Realistic   If you’ve followed the SMART goal setting steps so far your New Year’s resolutions will be a list of clearly defined goals and you know what you have to do to achieve these. The question to ask yourself now is how Realistic your goals are. Let’s use our example: Eat 2 portions of fruit a day. That’s realistic; it’s a small change, not terribly expensive and something you can incorporate into your normal day. How about another popular New Year’s resolution: Exercise regularly, with the specific goal of walk half an hour every day. Is that realistic? Every day? Will you walk if it’s raining, will you get up 30 minutes earlier in the morning to fit your walk in. Whatever your goals are, they need to be realistic. So in the 4 th column of your chart, note why your goals are realistic. If they’re not, then change them to make them realistic. Here’s mine....see, I’ve even ticked each point. So how are your