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.
Tuesday, January 31, 2012
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.
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."
"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! :
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! :
Friday, January 27, 2012
Wednesday, January 25, 2012
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.
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.
Monday, January 23, 2012
Friday, January 20, 2012
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.
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.
Thursday, January 19, 2012
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.
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!
Wednesday, January 18, 2012
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 repsSit-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
Estiaan wants to lose 10kg
2. Fitness goal:
Estiann wants to be fit enough to do the Argus in 2013
Go Estiaan!
Monday, January 16, 2012
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.
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!
Friday, January 13, 2012
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.
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?
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.
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:
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.
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!
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.
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!
Thursday, January 12, 2012
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!
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.
Rikesh wants to get a washboard stomach.
2. Fitness goal:
Rikesh wants to be able to run 10km in an hour.
Go Rikesh!
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