10 month Action Plan Checklist and Online Assignments
Archives for September 2010
Quality Not Quantity
Have you ever wondered what is going on inside your knee joint when you push your knee over your toes while doing a squat? Have you ever thought of why there are still scores of injury from running even when running shoe technology has grown so much over the past century? And have you ever considered how osteoarthritis comes about?
For some of us, the answer to all above three questions is most likely, “no, I have not really thoughtabout it”.
In a squat, majority of the weight is on the knee joint instead of being distributed across the major muscle groups on the thigh when we pushing the knees over the toes. The burden on the joint is further increased as the squat is lowered to have thigh bone parallel to the ground in that form. The question
here is, will it be more beneficial to do more repetition in that form or do less repetition with the knees behind the toes?
More often than not, in our rush to get fitter and reach our goals, we overlook exercise technique and go straight ahead for quantity. High amount of the faulty squats will more than likely result in osteoarthritis as our knee cap get repeatedly pulled in the grind against the thigh and shin bone; with
time, the cartilage around the bones get worn off to become bone grinding against bone to produce bone bits in our joint.
Do we really want that to happen to us further down the road? Should we focus on the short term benefit of have a lot of quantity and no quality for our workouts? Or should we look at the bigger picture and have all our attention of quality.
One of my mentor frequently mentioned that we will want quality over quantity while working us very hard to get the correct form. And the truth is, we are actually working out a lot harder when we focus on quality as we begin to look more on the correct muscle activation and movement. It is easy to do exercises in an uncontrolled and not as optimum manner but it is much harder to it perfectly. As proven by those who have been to TFG Bootcamp class with Super-Slow; the exercise repetition comes up to only 10 but it definitely felt like doing 40 repetitions when done correctly with a focus on quality. Similarly, it is harder to gently push your lower back into the ground when doing alternating toe-tap from a supine position with legs in tabletop as compared to letting loose your abdominal engagement and compromising your lumbar spine when toe-tapping.
All in all, I believe every one of us will like to continue exercising 10, 20 or maybe 30 years down the road without pain and chronic issues. And through focusing on the quality of the workout, that is the form and technique of each and every exercise we do, we can ensure that we are less injury prone and less likely to develop chronic conditions in the years to come.
Let’s go for quality and not quantity!
If Raghu had been burning an average of 1000 calories every workout, So should YOU!!!
Not Good, Not Excellent but Outstanding. You’ve put in so much effort in starting out an exercise programme, it is time to bring it up further to the next level.
We’ve seen a lot of you putting in a lot of effort to RAISE YOUR STANDARD from to Outstanding by:
- Cutting down Food Intake
- Increasing Physical Activity
Do a reflection everyday and take stock on the two above. Rate yourself – which standard are you at now? If you’re still thinking and telling yourself “I cannot”, it is high time to change those words to “I can!”
What results do you want? Poor? Good? Excellent? or Outstanding?
You’ll have to set your targets high, otherwise complacency can easily set in – that is not what you want.
NOTHING BUT OUTSTANDING
The powers of BELIEVE and DEFEAT are equally powerful.
You have to decide if you’re a winner or a loser. Choose to WIN! Control your Physical and Mental state. Go for nothing less than OUTSTANDING.
Write your thoughts in either the FB or blog comment section below.
- In relation to the fitness principles – Frequency per week, Intensity of exercises, Time invested in workouts the variation of exercises – Where are you at now (Poor, Good, Excellent, Outstanding).
- How can you bring it up to the next level?
Loving all of you,
On behalf of all trainers,
PS: Click on ‘Subscribe to comments’ to stay updated with everyone.
Ladies and gentlemen,
First of all, thank you so much for your interest in our Corporate Healthy Weight @ Work Workshop, that is sponsored and endorsed by HPB and NTUC WDS. This is a HPB initiated project.
Before we proceed further, I’d like to invite you to subscribe to our Facebook page so that you’ll be updated with the latest development on these projects. You do that here http://www.facebook.com/TeamFitnessGuru by ‘liking’ the page.
Here’s the scoop about the workshop.
(A) Corporate Healthy Weight @ Work workshop
Objectives for employers:
- To encourage employers in cultivating healthy lifestyle practices among employees, which will translate to higher productivity, reduce the need for unnecessary health-related expenses and boost morale among employees.
- To increase awareness on BMI and healthy ways to manage weight
Objectives for employees:
- Learn healthy lifestyle practices
- Learn to manage healthy weight levels
This is a 1 Hour Talk for a max of 40 people (includes a 10 minute Q&A) – conducted in English
- Know your BMI
- Obesity – Causes and Risk Factors
- Concept of Energy Balance
- Tips on How to Start and Maintain a Weight Loss Programme (includes Goal Setting, Managing Expectations & Weight loss misconceptions)
- Overview of HPB’s Programmes at Workplaces
Company’s Investment for (A):
Total investment for the lecture is $526, but your company will only pay $100 after subsidies. Here’s the process:
- Your company pays $200 to Team Fitness Guru (Fitness Guru Private Limited)
- After which, your company writes in to NTUC WDS who will sponsor S$100 cash to your company for each unit of workshop
The relevant parties will get in touch with you when the payment process is streamlined.
There’s only spots for 50 companies available – I suggest that you make your booking early to avoid dissapointment.
If you think this workshop will be interesting and beneficial your company, please feel free to email the link to your friends, Bosses, Human Resource or Wellness manager.