Caroline's Bootcamp

Caroline is starting a new bootcamp - All Star Fitness Bootcamp

All Star Fitness Classes being Launched T- 7 days. 3 classes a week.
Place: Keurboom Park in Rondebosch
Times: Tues 6:30am/ Thursday 6:30pm and Saturday 8am
Intensity: Wait and See
Cost: First one Free. Pilot Booster Promotion R600 unlimited for 1 month or R60 a class.
Cant wait to see you there.

Let's support her and attend the first one at 6:30am on Tuesday morning - it's free!
Then you can decide if you want to continue or not.

Oomph!

How many of you are measuring your Oomph on the myvirginactive website?

I'm pretty proud of mine, it's gone up drastically since Geeks to Gods started.

A little motivation...

"Those who think they have no time for bodily exercise will sooner or later have to find time for illness."

"No matter how slow you go, you are still lapping everybody on the couch."

"Nothing tastes as good as skinny feels."

"Don't dig your own grave with your own knife and fork."

“If you indulge, you bulge."

"Every time you eat is an opportunity to nourish your body."

"Whether it's 10 miles or one, you will never regret lacing up those running shoes and going outside."

"Take pride in how far you've come and have faith in how far you can go."

"At the end of the day, your health is your responsibility."

"Nothing in this world that's worth having comes easy."

"Eat to live. Don't live to eat."

"Fit is not a destination, it's a way of life."

Two Hikes Completed

Ok, another two hikes have been completed - it was a good turn out for the 1st one.

The first hike was from Newlands forest to Kirstenbosch gardens :

Spectacular views, good company and a decent workout - went down pretty well. A few of us even ran the last km or so.

The second hike was up Constantia Nek to Woodhead Dam :

This was pretty intense as we chose to do the steep route and it was insanely hot - we had a decent group at the beginning but only 2 gladiators finished this one (yes, the Geekfather had to bow out due to technical difficulties). The viewing point at the end was worth all the effort! :

Earn your body!

Moonlighting with the gods

February 7th is full moon in Cape Town and a perfect time for a walk up Lion's Head.

We will check the weather to see which days will be clear and go up on the 6th, 7th or 8th - we will let you know closer to the time.

We'll meet at the starting point at 6pm. It's an hour and a bit to the top, where we can sit down with a picnic (that you will have to bring and carry up yourself) to watch the sun set and the moon rise. It may take a little longer to get down, since there will be quite a bit of foot traffic.

Difficulty: The majority of the walk is steep but easy going. The last section is very steep and you need to use chains to climb up a section of boulders, which increases the difficulty of this walk.
 

Gods and Gladiators go Rock Climbing

Yep, some of us did it, and managed to not fall on our heads.

Fitness Assessments done

I went to the last fitness assessment to take some photo's - to prove to everyone that Vince still has an access card.
First the step test for 3 minutes.

Then pushups and situps.

Next was burpees, but I didn't take pictures - the guys were going too fast...

Lastly, the plank.

This is what people look like afterwards.

Darell"s goals

1. Physical goal:
Darell wants to weight 69kg and a flat tummy.

2. Fitness goal:
Darell wants to build a three days a week gym habit.

Go Darell!

Bridget - The Planking Queen!

Unfortunately, we are not the best photo shop people and of course we couldn't ask Bridget to do it!  But we are paying homage to Bridget, The Planking Queen!

Fitness Assessment Norms

For those of you who did fitness assessments, Caroline sent me the norms:

Pushups:

Novice : 1 - 20 reps             Intermediate : 21-40 reps          Advanced : 41 - 60 reps

Sit-ups:

Novice : 10 - 37 reps           Intermediate : 38 - 61 reps        Advanced : 62 - 85 reps

Burpees:

Novice : 1-14 reps               Intermediate : 15 - 28 reps        Advanced : 29 - 41 reps

Plank:

Novice : 1- 20 sec               Intermediate : 30 - 90 sec          Advanced : 90 sec +

Estiaan's goals

1. Physical goal:
Estiaan wants to lose 10kg

2. Fitness goal:
Estiann wants to be fit enough to do the Argus in 2013

Go Estiaan!

Adiel's goals

1. Physical goal:
Adiel wants to get active and lose a few cm's around his waist.

2. Fitness goal:
Adiel wants to finish the Argus.

Go Adiel, you can conquer Suikerbossie this time!

Vince's goals

Physical Goal: Lose 10% of starting weight of 87kg(i.e my entire boep).

Fitness goal: Get fit enough (and stay fit enough) to ride the Argus in 2013.

Swim fit ?!?!

Yesterday, during the fitness assessment I did my knee in again and have taken myself out of the any-impact exercise game for a week or two. But today is the official start of Gods and Gladiators, so what is a girl to do?

Swim.

I haven't been in a pool to swim laps in well over a year - for various reasons we won't go into right now. Today I swam 1km (40 laps in the pool downstairs) in exactly 30 minutes. This is only 5 minutes slower than the fastest time I've ever clocked.

I am impressed with myself. Obviously the previous Geeks to Gods challenge and my continued visits to the the gym has made me almost as fit as I used to be. Now I just need to train more in the pool and see if I can get that time down to 20 minutes.

Initial Fitness Assessments

Caroline suggested we do proper fitness assessments for the Gods and Gladiators challenge.

The assessment is as follows:

• 3 minutes of stepping onto two steps - check heart rate afterwards.
• Pushups for a minute - count number.
• Situps for a minute - count number.
• Burpees for a minute - count number.
• Plank for as long as you can - on elbows and feet.

A few of us did the first one yesterday with Caroline, but unfortunately she got sick today and I had to do the second one with the guys.

They don't call me Satan for nothing!

 

Sadly, everyone survived...

Demi-God?

Bridget is not human...  that's a fact! 5 minute planking!

She's either a demi-god or a machine!  Very inspiring Bridget, keep it up!

Priyen's Goals

1. Physical goal:
Priyen wants to put on some muscle weight and tone up.

2. Fitness goal:
Priyen wants to attend the gym three times a week and play squash twice a week.

Go Priyen!

Adrienne's Goals

Physical goal: Overall body shape change - go from being round to less round. Toned legs, flat tummy and strong back.

 

 
Fitness goal: Get flexibiltiy and strength back to do yoga they way I used to 5 years ago.  I also want to improve my fitness levels by 50% at least!

Rikesh's Goals

1. Physical Goal:
Rikesh wants to get a washboard stomach.

2. Fitness goal:
Rikesh wants to be able to run 10km in an hour.

Go Rikesh!

Fazlin's Goals

1. Physical goal:
Fazlin wants to get rid of her mummy tummy and firm up her arms.

2. Fitness goal:
Fazlin wants to be able to do a full 45 minute spinning class.

Go Fazzie!!

Mark's Goals

1.Physical goal:
Mark wants to lose at least 1 pants size, and build up his calves.

2. Fitness goal:
Mark wants to be able to do 100 crunches, 30 chin-ups and 30 calf raises.

You can do it, Mark!

Arnoe's goals

Physical Goal:

I think I'm capable to get into a shape like this if I cut out bad food and think healthier.


Fitness Goal:

I would also like to break the 13 sec time on the track in Velodrome track.

Warren's Goals

1. Physical goal:
Warren wants to strengthen his upper body.

2. Fitness goal:
Warren wants to get a top 100 placing in the Argus, and hopes for a podium in an MTB race.

You can do it Warren, we have a yellow jersey waiting for you...

David's Goals

1.Physical goal:
David wants to lose 8% of his starting weight.

2. Fitness goal:
David wants to run 4km in 20 mins.

Good luck David!

Maurice's Goals

Physical Goals:
I'm not sure which look I should go for.... number 1 or number 2? Hmm...

Barbs

Physical
I'd like to tone rather than loose weight

Fitness
Instead of relaxing in the steam room
Get on with some toning excercise at least twice a week

Noma's Goals

Physical goal

Would like to loose 5kg by by the end of this challenge and have stomach like this.. Lol..

Fitness

Go to the gym 3 times a week without Ronelle pushing me....
And increse fitness by 50%

I love her anyway

Tibbs Goals

Physical

I would like to loose 10kg by end of the 12 weeks (part of the overall goal for my trip to Thailand in October)...Weeeeeee cant wait .....(motivation = wear bather without sarong!!!)

Fitness

I would like to be able to: -

do 20 sit-ups/crunches without stopping (to cry and recover)
increase the strength level and duration when working on the machines (bycicle, stepper & eliptical)

Training with "The Nazi"

Since it's so hard to get everyone together for a meeting, we had chat with Caroline and a mini vote.
We're going to go back to training on Mondays and Wednesdays, but this time at 2pm in Studio 1.

It's going to be weight training again, with a little more cardio thrown in than we were doing in Geeks to Gods.

So our first session with The Nazi is Monday 16 January @ 2pm in Studio 1.

Amanda's Goals

1. Physical goal:
Amanda wants to lose 2kg's.

2. Fitness Goal:
Amanda wants to develop a three days a week gym habit - actual training at the gym, not playing cards.

You can do it Rusty!

Bridget's goals

My physical goal:

To have a stomach like this.

My fitness goal:

To do 10 pull-ups in a row.

Tanya's (MsT) Goals

PHYSICAL:
OK - right now the closest thing I have to looking like her (picture left) is the length of hair, but if I don't have something to work toward I may as well stop working, right?

Physical Step 1 - Perfect the war paint and purchase wrist bands

FITNESS:
Something probably more attainable is the fitness level, which I aim to improve by 4.16% of starting level each week, giving a total improvement of 50% come April. (Smaller chunks = Smaller bumps).

Fitness Step 1 - Get the fitness level assessment done

Gio's goal

So as you all know, I've started running. *YAY

The goal was to run 10km and I'd like to raise the bar to 21km. I might be pushing it, but isn't that the point? I also want to lost 5kg. Just 5 - not too much cos then I look like a flipping Ethiopian and that is not very PC at all.

I currently run 2x a week (my running partner bailed on my Thursday run) but have found another running group (Wild Runners) who run from Newlands pool every Thursday at 5:45. 7min/k run between 5 & 7km - sounds right up my alley.

This fitness assessment is both exciting and scary. I reckon I might fail it :)

Here goes!

Gods and Gladiators go to the Gardens

On Sunday 15 January we're doing the first Gods and Gladiators hike: Newlands Forest to Kirstenbosch Gardens.
We will be starting at the corner of Union Road (M3) and Rhodes Avenue at 8am - I think you can park your car up pretty much any road nearby on the mountain side.
It's a 4 hour hike, which has some ups and downs, but it is classed as intermediate so you don't have to be super fit to do it.
Please remember to bring sunblock and plenty of water, and maybe a small snack.

We should end around lunch time. Anyone for Salushi??

Jacqui's goals

1. Physical goal:
Jacqui wants to lose 12kg's.

2. Fitness goal:
Jacqui wants to run the Two Oceans half-marathon.

You go girl!

Joe's Goals

My Physical Goal
Lose 10kg.
(Today, 10-Jan-2012, I weigh 108kg)

My Fitness Goal
Run 10km in less than 1 hour

Thanks to the little guy.

Many thanks to Bridget for another amazing image for the blog!!

Non-judgemental

Remember guys that the N in "ACTIVENESS" stands for non-judgmental, which is exactly what we're going to be during the Gods and Gladiators challenge.

Some people's goals my seem trivial to you, but we are all at different levels of fitness and physical strength, not to mention the various health issues that need to be overcome.

So lets be supportive of each other and reach our goals together.

Riaad's goals

1. Physical goal:

I'd like to turn my 4 pack into a 6 pack and maintain it and put on more muscle.

2. Fitness goal:

I want to complete the 2 Oceans half marathon.

This is how I want to look

I'd also like to be able to do this

Darren's goals

1. Physical goal:
Darren wants to lose 5kg's.

2. Fitness goal:
Darren wants to do the Argus in under 4hrs.

Good luck Darren!

The big boss's goals

1. Physical goal:
Andre wants to lose 25kg's.

2. Fitness goal:
Andre wants to run 2.4km in 25 minutes.

Go boss!!

Tana's goals

1. Physical goal:
Tana wants to lose 15kg's

2. Fitness goal:
Tana wants to be able to run for 10 minutes without a break on the treadmill.

Good luck Ntwana!!

Meike's Goals

Physical:
To fit into those size 38 woolies jeans in my cupboard.

Fitness:
Plank (on feet) for 1 min, and to improve general fitness (waiting for fitness assessment to see what would be reasonable to expect i.t.o. improvement).

Okay - now that that is out there it suddenly makes it all very real.

I know I can, I know I can, I know I can,....

Carly's goals

1. Physical goal:
Carly wants to lose 10kg's.

2. Fitness goal:
Carly wants to complete the Argus and the Two Oceans half-marathon.

Good luck Carly, you can do it!

New end date

Since a few people have the Two Oceans marathon or half-marathon, being run on the 7th of April, as one of their fitness goals, we are going to change the end date of Gods and Gladiators to 10 April.

Good luck you guys!!

Ronelle's goals

1. My Physical goal:
I want to look like Jessica Biel. 

2. My fitness goal:
I want to be able to do 20 man pushups (on feet) and increase my general fitness by at least 50%.

A new start

It's a new year, and I am going to go ahead and assume you all have new found enthusiasm for some weight loss and fitness gain.

Geeks to Gods was a positive success last year, and we all did exceptionally well, so let's show the company that it wasn't a once off thing, and that IT is going to stay fit and healthy. It's time to start a new 12 week challenge. Welcome to:

Gods and Gladiators

Friday 13 January - Thursday 5 April 2012

This time it's going to be a little different. For one thing, we are going to invite more non-IT types, so if you know of anyone that really wants to join us, let me know.

The other big difference is going to be the evaluation of how we are each doing during the challenge. Gods and Gladiators is going to be more of a personal goal based program, and we are going to ask the fitness team to choose our final 3 winners.

Each of us will need two goals:

1. A physical goal, based on changing the way you look. This can be anything related to how you look, for example: a specific weight, a dress/pants size or even a person you want to look like.

2. A fitness goal. This can be anything fitness related, for example: competing in the Argus, finishing the two oceans in a certain time, just being able to run/cycle/walk 10/20/30km, 20 pushups in a row, etc.

The fitness team is going to use these goals, and how well we achieve them, to decide the winners of the program, so you need to think carefully about them, Make sure they are challenging - goals that you will need to work to attain - but please also make sure that they are reasonable - goals that are attainable in 12 weeks with hard work.

We won't have weekly winners anymore, but we will have special mentions for people who are working especially hard, or achieving milestones towards their goals.

We are getting Caroline twice a week again for the duration of the program, but we will have a meeting soon and take a vote to decide what kind of workout we'll be doing with her. Caroline is also going to do some fitness assessments, I will let you know soon when and how these will be done.

We're going to organize a few fun and energetic things to do as a group outside of the club as well, like hiking up table mountain.

There's also a new blog for this challenge:

www.godsgladiators.blogspot.com

I will add all the participants of the challenge as authors so that you can post your goals in your own words, and blog your challenge experience as the 12 weeks go by. I am also going to leave the blog as world readable, I think we have all learned that it is easier to stick to a challenge when you are accountable.

To start things off, I will blog my goals for the challenge. Take a look if you need some inspiration for yours.

Let the games begin!