Go Green: Get there on time

Vital breath

When it comes to unwinding after a long days work, many opt to head to the pub for a quick fix. Yes it's a quick fix which doesn't last very long, spending time with your mates may be fun and cocktails are fun too, but finding time to give your heart and brain a break is more important.

These 3 steps are  perfect way to unwind, try them each day to reduce stress and tame tension.

Ten to 15 minutes of daily breathing practice by itself may help reduce cardiovascular disease risk by reducing blood pressure, relieving tension and easing the brain.

The following are simple introductory breathing exercise.

1. Lie flat on your back and place one hand on your chest and the other on your abdomen. (you could use a small pillow or a folded towel)

2. Take 10 to 15 slow deep breaths.  Expand your abdomen during inhalation and contract your abdomen during exhalation, keep the chest as still as possible through out the breath.

3. Pause for a couple of seconds between inhalation and exhalation.

Morgon/Morning

What a beautiful morning!

the sun, the birds, the flowers and this beautiful picture melted my heart like butter on hot toast.

Enjoy your latte or whatever it is that makes your monday wow.

Morgon

När morgonens sol genom rutan smyger, glad och försiktig,

lik ett barn, som vill överraska tidigt en festlig dag - då sträcker jag full av växande jubel 

Öppna famnen mot stundande dag - ty dagen är du och ljuset är du, solen är du, och våren är du, och hela det vackra, vackra, vackra,

väntade livet är du!

Karin Boye

Suddenly Sunday

It is Sunday, you can either love it or hate it. It can be lonely or blissfull.

I chose to take it very slow, enjoy my latte and block off the nagging and  chattering  around me and welcome all with a soulfull smile.

Jag älskar dig - jag kan ej säga dig något annat som är mera djupt,

mer enkelt och mera stort!

MYRTIOTISSA

Kärlek är för moralen,

Människor som älskar innerligt blir aldrig gamla.

De kanske dör av hög alder,

    men de dör ändå unga.

Athur Pinero

Kärlek är för moralen,

 som solen är for jorden.

Honore' De Balzac

Love...love....love

Kärleken är fantasin seger över intellektet

Henry Louis Mencken

I am Back! FITNESS TESTING AND EVALUATION

Spring is here finally! I suggest you get off your couch and whip your backside into shape.

Obviously an individual's motivation or readiness for change is an important factor. The most important aspect however is knowing your body.

From here henceforth we will share step by step motivational procedures that keep us going.

As a trainer, I would say that physiccal testing and evaluation is key when stepping into the world of training for the first time or after illness, child-birth and injury.

You may frown all you like, but fitness testing and evaluation equips you, as a beginner, with information related to your current level of physical fitness.  The more knowledge you possess the better position you are in to begin and maintain a safe and effective program and thus achieving great results!

The purpose may be any or all of the following:

1. To assess your fitness levels in relation to age and sex

2. To aid in the development of a safe and effective exercise program

3. To identify areas of health risks and  consulting with an appropriate

health proffessional

4. To establish goals and provide motivation

5. To evaluate progress

Assessment measures the following components

Cardio respiratory efficiency: both at rest and during exercise

Muscular strength an endurance

Flexibility: both joint and muscle

Body composition:fat mass and lean body mass

The level of physical testing depends on the physical demands of an individual's optimal

 lifestyle: 

1. Desire to achieve competitive athletic fitness level

2. The ability to confront unforseen emergencies

3. Desire to live a healthy lifestyle that supports ones daily activities.

To evaluate a training program's effectiveness over time a re-assessment should be performed.