For those who don't know what #baldyschallenge is, here's a quick explanation:
On New Year's Day, whilst most of the world was in bed sleeping hangovers off, I got chatting to a few people who wanted to start getting fit. It struck me that an easy way for people to get into a new routine was to start bit by bit, and gently get the body used to exercise. Mentaly, it's easy to take small steps and have lots of short term goals that get you towards your longer term goals. So I proposed #baldyschallenge.
Jan 1st = 1 Press Up, 1 Sit Up
Jan 2nd = 2 Press Ups, 2 Sit Ups
and so on, just adding 1 rep to each exercise a day.
There have been dozens of people following and doing the challenge, either as their exercise for the day, or as an extra set of exercises to their normal training.
Last night, my friend David Speed recommended we add bodyweight squats to work on the lower body. Sounds like a great idea, and not impossible for people to add in at this stage.
So, today's challenge is:
JAN 24 = 24 Sit Ups, 24 Press Ups, 24 Bodyweight Squats
Once you've done it, either like my status with this Blog Post link so that others can see you're still with us, or if you are a Tweeter, ReTweet my Tweet with this link.
If you have any comments or questions about the challenge so far, leave one below!
Stay with me people, you should really start to feel the benefits next month. Toned bum and thighs, pert pecs, no bingo wings - who needs surgery?!
Tuesday, January 24, 2012
Monday, January 9, 2012
#baldyschallenge Day 9 #in
So it's day 9 of #baldyschallenge !
We started on New Year's Day with an easy way to ease yourself into getting fit and toning up. The plan was to do just 1 press up and 1 sit up and then add 1 rep each day throughout the year and see how far we can get.
Anyone can join in at any time, just do the challenge and then Tweet about it using the tag #baldyschallenge so you can share with and check on the others doing it. Who knows, we may get hundreds of team mates by the end of the year?
So far, those doing it (from twitter) are:
@Graham_Lay
@RealEyesIt
@domsdads
@ElGaulio
@welshrower
@27sarahjane
@athleticsmum
@JayneyRus
@ZebrafacePaint
@yorkie2906
@VikingJohnny
@christineLeith
@welshemmam
By the time we get to New Year's Eve we'll be doing 366 press ups and 366 sit ups in a day! Imagine how toned your arms will be and the six pack you'll have!!!
Come on, join in and share with your friends
9 press ups, 9 sit ups and Tweet #baldyschallenge Day 9 done!
We started on New Year's Day with an easy way to ease yourself into getting fit and toning up. The plan was to do just 1 press up and 1 sit up and then add 1 rep each day throughout the year and see how far we can get.
Anyone can join in at any time, just do the challenge and then Tweet about it using the tag #baldyschallenge so you can share with and check on the others doing it. Who knows, we may get hundreds of team mates by the end of the year?
So far, those doing it (from twitter) are:
@Graham_Lay
@RealEyesIt
@domsdads
@ElGaulio
@welshrower
@27sarahjane
@athleticsmum
@JayneyRus
@ZebrafacePaint
@yorkie2906
@VikingJohnny
@christineLeith
@welshemmam
By the time we get to New Year's Eve we'll be doing 366 press ups and 366 sit ups in a day! Imagine how toned your arms will be and the six pack you'll have!!!
Come on, join in and share with your friends
9 press ups, 9 sit ups and Tweet #baldyschallenge Day 9 done!
Sunday, January 1, 2012
#BaldysChallenge - You can do this!!
Join me and the others who are setting out to do this challenge over this coming year!
Day 1 - 1 x sit up, 1 x press up (January 1st)
Day 2 - 2 x sit ups, 2 x press ups
and so on...
When you have done it each day, simply Tweet:
"#baldyschallenge Day 1 done!" (obviously change the day accordingly)
We are going to add 1 rep each day, so at the end of January for example, we'll be doing 31 sit ups and 31 press ups. There, not too difficult is it? Imagine how you will feel when we get to Christmas and you are doing over 300 situps and 300 press ups a day!!
This is for beginners, or for extreme athletes to add onto their existing training. You can join in at any time, but it's easier if you start now.
So come on - do your 1 sit up and 1 press up and Tweet about it using the #baldyschallenge tag so we can track others doing it with us!
BALDYSCHALLENGE MEMBERS!
GET FIT THE EASY WAY
Day 1 - 1 x sit up, 1 x press up (January 1st)
Day 2 - 2 x sit ups, 2 x press ups
and so on...
When you have done it each day, simply Tweet:
"#baldyschallenge Day 1 done!" (obviously change the day accordingly)
We are going to add 1 rep each day, so at the end of January for example, we'll be doing 31 sit ups and 31 press ups. There, not too difficult is it? Imagine how you will feel when we get to Christmas and you are doing over 300 situps and 300 press ups a day!!
This is for beginners, or for extreme athletes to add onto their existing training. You can join in at any time, but it's easier if you start now.
So come on - do your 1 sit up and 1 press up and Tweet about it using the #baldyschallenge tag so we can track others doing it with us!
BALDYSCHALLENGE MEMBERS!
GET FIT THE EASY WAY
2012 - Make it Count!
Thanks for reading and sharing my blog, the support over the last year particularly for my waffling has been humbling, and a tad mystifying! lol
London Olympics, Queen's Diamond Jubilee, 366 leap year days, uncertainty in the global economy and instability in some key countries.
Lots going on this year but I wanted to talk about you, me, your friends, your family members, your Twitter 'mates', your colleagues, the lady down at the post office - the people around you and the things within your control.
None of us, alone, can change the climate, fix the economy, stop the wars, eliminate crime. What we can do is make small changes that will affect our lives and the people around us. Spending time and energy on matters that you can influence brings with it a renewed confidence, improved lifestyle, better relationships, success at work, etc.
It's time to focus on something, or things that you can get results from and achieve your own 'Gold Medal'. Those athletes training hard every day for years will soon be giving it their all in their bid for a medal at the Olympics. It's no suprise they are there because they have dedicated themselves to one thing and committed to doing what is necessary to succeed.
So, take some time to think about what matters most to you and make a shortlist of things you want to change or improve. Then reduce the list to no more than 5 things you want to focus on - there's no point having a list of dozens and dozens of things, you simply won't be able to focus on them all unless they are a tick list of achievable items for you to work through one by one.
For each change, set yourself goals. This is the important bit. When setting a goal - have the end result in mind and set shorter term goals to tick off along the way. For example, if you want to lose 3 stone - set yourself a realistic end goal (by 1st July for example). Then set intermediate goals of say, 6lbs lost in first month, 1 stone by end of February, 2 stone by 1st May, etc.
Remember those thermometer style charts outside churches for their roof repair fund? Do one for yourself to stick on the fridge door so you can fill it in each week and see how you are doing compared to your goals. Ideally you want to tick off the goals by the deadline you set. If you miss a deadline - adjust the remaining goals accordingly. No point falling behind and getting into a situation where it's not going to happen, you'll just get demoralised and lose conviction.
Enlist the support of people you trust. Family, friends, strangers with common goals, etc. Share your goals with these people and let them know how you are doing from time to time. The best supporters will ask you before you tell them. You'll find their support a great boost in terms of motivation yourself and sharing your success with them as you progress.
Reward yourself. Set some rewards for hitting your targets. If it's weight loss you are aiming for, don't set eating a whole chocolate fudge cake as a reward! Perhaps go out to watch a film, or go bowling, or share a nice dinner with one of your friends. If it's stopping smoking, don't reward yourself with a big fat Cuban cigar! Perhaps buy yourself a present, or better - buy a gift for someone else with some of the money you saved, or donate to charity.
These are just some tips for how to go about setting and achieving your goals. I hope it's been useful in terms of helping you to start making some decisions and improvements to your life. Whether it's to do with health, or how you treat other people, or achieving in sport or work, as long as it matters to you and you can do something about it, you can do it!
Here's some extra support for those looking to Lose Weight or Stop Smoking - I made these free websites for people to come together and help each other:
http://www.lose-weight-together.com
http://www.stop-smoking-together.com
So,whatever you decide to do this year, make it count!
All the best, and shout if you need support or motivation - @Graham_Lay
So, 2012 is here!
London Olympics, Queen's Diamond Jubilee, 366 leap year days, uncertainty in the global economy and instability in some key countries.
Lots going on this year but I wanted to talk about you, me, your friends, your family members, your Twitter 'mates', your colleagues, the lady down at the post office - the people around you and the things within your control.
None of us, alone, can change the climate, fix the economy, stop the wars, eliminate crime. What we can do is make small changes that will affect our lives and the people around us. Spending time and energy on matters that you can influence brings with it a renewed confidence, improved lifestyle, better relationships, success at work, etc.
It's time to focus on something, or things that you can get results from and achieve your own 'Gold Medal'. Those athletes training hard every day for years will soon be giving it their all in their bid for a medal at the Olympics. It's no suprise they are there because they have dedicated themselves to one thing and committed to doing what is necessary to succeed.
So, take some time to think about what matters most to you and make a shortlist of things you want to change or improve. Then reduce the list to no more than 5 things you want to focus on - there's no point having a list of dozens and dozens of things, you simply won't be able to focus on them all unless they are a tick list of achievable items for you to work through one by one.
For each change, set yourself goals. This is the important bit. When setting a goal - have the end result in mind and set shorter term goals to tick off along the way. For example, if you want to lose 3 stone - set yourself a realistic end goal (by 1st July for example). Then set intermediate goals of say, 6lbs lost in first month, 1 stone by end of February, 2 stone by 1st May, etc.
Remember those thermometer style charts outside churches for their roof repair fund? Do one for yourself to stick on the fridge door so you can fill it in each week and see how you are doing compared to your goals. Ideally you want to tick off the goals by the deadline you set. If you miss a deadline - adjust the remaining goals accordingly. No point falling behind and getting into a situation where it's not going to happen, you'll just get demoralised and lose conviction.
Enlist the support of people you trust. Family, friends, strangers with common goals, etc. Share your goals with these people and let them know how you are doing from time to time. The best supporters will ask you before you tell them. You'll find their support a great boost in terms of motivation yourself and sharing your success with them as you progress.
Reward yourself. Set some rewards for hitting your targets. If it's weight loss you are aiming for, don't set eating a whole chocolate fudge cake as a reward! Perhaps go out to watch a film, or go bowling, or share a nice dinner with one of your friends. If it's stopping smoking, don't reward yourself with a big fat Cuban cigar! Perhaps buy yourself a present, or better - buy a gift for someone else with some of the money you saved, or donate to charity.
These are just some tips for how to go about setting and achieving your goals. I hope it's been useful in terms of helping you to start making some decisions and improvements to your life. Whether it's to do with health, or how you treat other people, or achieving in sport or work, as long as it matters to you and you can do something about it, you can do it!
Here's some extra support for those looking to Lose Weight or Stop Smoking - I made these free websites for people to come together and help each other:
http://www.lose-weight-together.com
http://www.stop-smoking-together.com
So,whatever you decide to do this year, make it count!
All the best, and shout if you need support or motivation - @Graham_Lay
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