A New Year...A New YOU

So it's the start of a new year, the time everyone decides to lose weight and tone up but doesn't last a month. Time to make this year count! Before you decide what your goal is going to be, take a step back and assess where you are at. First take a photo of yourself with tight fitting clothing. Next, take measurements. If you live in the Dallas area, come see me at Coit 24 Hour Fitness, if not go to your local gym and ask a trainer to take your body fat measurement. Also, you can have a friend or family member take circumference measurements around  your neck, chest, waist, hips, thigh, calf, bicep and forearm. This is also used as a motivational tool in checking your progress besides just stepping on  scale.
The National Council on Strength and Fitness body fat breakdown is as follows:
                Essential     Lean/Fit     Healthy     Risk         Obese
Males         3-5%        6-15%      16-19%   20-24%     >25%
Females     11-14%    15-22%     23-26%   27-31%     >32%

Now time to take a fitness test, I got this from Jillian Michaels' book Making the Cut

1. The Aerobic Endurance Test
Find something stable about 12 inches tall that can support your weight. Step up with one foot and then the other  and then back down one at a time. Repeat the four step cycle at an even pace for 3 minutes. Afterwards, stop and take your pulse.

 2. Upper Body Test
Get a timer and count how many real, standard "military style" push-ups you can do in a minute. No cheating, slouching or girl push-ups for either gender.

3. Core Test
Again with a timer, count how many sit-ups you can do in a minute. Do not use your arms to pull you up and go through the entire motion. If you aren't sure if you are cheating then you probably are.

4. Lower Body Test
Find a stable wall and lean your back against it and squat to 90 degrees at the knees, called a "wall-sit". Start a timer and hold the position as long as you can.....keep holding! OK, 30 seconds is average, 60 seconds is good, 90 seconds is excellent.

Consult the tables and see where you stand (sorry the picture quality is poor). Then work on improving  those things by healthy dieting, weight training and cardiovascular training!

Again, if you or any friends and family are in the Dallas area, we have great specials on personal training right now at Coit 24 Hour Fitness. Come see me and I will help you get started on your way to a new YOU!