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

I'm fixing my blog

I've been away from my blog for many years.

I am now trying to fix it up and get it going again.

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, so set monthly goals of say 1.5kg until you reach your goal weight
T The Timeframe for each Specific goal will have milestones along the way to help Measure your progress, make your goal Achievable and Realistic

Have you used SMART for this year’s New Year’s Resolutions.

At each milestone, revisit your goals; they may have changed

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 New Year’s Resolutions looking so far? 
Now the only thing left to do is set some Timeframes...