Workout: Walkout

Today's workout is actually a walkout.  Often over-looked for not being 'intense' enough.  But our bodies were designed for walking - it is an essential locomotive motor pattern not optional or required in times of danger.   Aim for 3-6 miles (5-10 km) a few times per week.

Here are some other benefits off the top of my head.

• It is low impact, therefore less stress on the joints (than say jogging);
• As it is a weight-bearing activity it improves bone density;
• It improves mood, and mental well-being by allowing you to take time away from day-to-day stresses;
• It improves circulation and has been shown to reduce the risk of cardiovascular diseases such as coronary heart disease and stroke by reducing blood fats;
• It means you are likely to sit-down on fewer occasions;
• It is a great recovery from an intense period of activity;
• You can save money (no car or public transport required);
• Easier to get your daily dose of Vitamin D with sun exposure.

Testimonial: From 0 to Several Pull-Ups in 60 Minutes!

Prior to working with Darryl I had no experience in physical fitness with the exception of playing football and training several times a week.  

Darryl's initial physical assessment revealed that I had very little arm strength, poor joint stability as well as a weak back and a host of other issues.  Immediately we set some goals to improve my fitness levels and began a training and nutrition programme.  Darryl's advice included workout nutrition to support my workouts and advice around my eating habits after a review of my 7 day food and drink diary.

After a few weeks I began to notice a significant strength increase and my body began to look much more toned, which was immediately noticed among my friends and family.

This past training session though I hit a real breakthrough.

During my assessment (and indeed at any point of my life so far) I could not do a single pull-up and on this day I again started with several failed attempts. Throughout the training session Darryl continued to push me further and further, using a variety of techniques which he assured me would work in the long run.  Well this long run happened to be fairly short in duration.  With Darryl's encouragement and a concerted effort by the end of the 1 hour session I was able to complete several full pull-ups, something I thought completely impossible upon my initial fails!

It may not seem like much to some, but for me this was a significant achievement and I was pumped for days!  It just goes to show how much can be achieved through mental strength, and perseverence something I had been struggling with.

Giving up early is the easy way out and fortunately Darryl didn't allow it!

Thank you Darryl!!!

--Cort.

Quote of the Day: Become Your Vision

"The vision that you glorify in your mind, the ideal that you enthrone in your heart - this you will build your life by, and this you will become." --James Lane Allen

1. Visualisation is important as the mind is primary.  You require determined self-belief before you can commit to your goals.
2. The mind is not enough, consider the heart.  Be passionate and create an emotional attachment to your ideals.  This will give you the strength to combat moments of weakness. 
3. The heart and mind being in unison will lead to action, the more steps you take on the journey to your ideal - this is the person you will become.

Workout: Insane Bolt

Workout:

100m all-out Sprint : 30 second rest (repeat 8 times)

3 minute rest

1 x 1500m row : 2 minute rest

1 x 1000m row : 1 minute rest

1 x 500m row 

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup