Monthly Archives: February 2015

Last week of boot camp!

This is the last week’s program!

You have survived 7 weeks of good exercise and should be feeling fitter and better than ever! :) Well done!

Monday (23rd Feb)   – REST

 

Tuesday                     – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Wednesday                – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Thursday                   – REST

 

Friday                         – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Saturday                    – 5km Run / Walk

 

Sunday                       – 30 minutes stretching

success

Peptic Ulcers

What are peptic ulcers and how do I manage it?

ulcer

An ulcer is a sore open wound in the stomach or small intestine lining.

The main causes of peptic ulcers include:

  • Stress
  • Medicine
  • Infections
  • Smoking
  • Inflammation of the stomach lining.

Signs and symptoms s of ulcers include:

  • Burning abdominal pain
  • Nausea
  • Vomiting
  • Blood in vomit / bowl movements

Some ulcers need surgical attention, however, many can be treated with a good diet.

  • Eat small frequent meals throughout the day to prevent an overload of food at one time.
  • Avoid the foods that cause a spike in the pain (tomatoes, citrus, gas forming veggies).
  • Milk and dairy may sometimes cause a delayed pain response.
  • Avoid strong spices and curries.
  • Avoid smoking.
  • Avoid alcohol and caffeine
  • Eat starchy vegetables to increase soluble fiber intake.
  • In some cases, a probiotic can be considered.

Boot camp week 7

Get-Fit-Near-your-Destin-home

Monday (16th Feb)   – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Tuesday                     – REST

 

Wednesday                – 5km Run / Walk

 

Thursday                   – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Friday                         – REST

 

Saturday                    – 5km Run / Walk

 

Sunday                       – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

Monday (23rd Feb)   – REST

GOOD LUCK!

 

Boot Camp program – week 6

 

Basic CMYK

Monday (9th Feb)

- 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Tuesday                     – 5km Run / Walk

 

Wednesday                – REST

 

Thursday

- 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Friday                         – REST

 

Saturday                    – 5km Run / Walk

 

Sunday

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Monday (16th Feb)

- 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

Boot camp week 5

KEEP IT UP!

exercise-at-home

Monday (2nd Feb)    - 300 Jumping rope jumps (divide them into 6 sets)

- 120 Sit-ups (divide into 6 sets)

- 60 squats (divide into 6 sets)

- 30 push-ups (divide into 6 sets)

 

Tuesday                     – REST

 

Wednesday                – 3km Run / Walk

- 70 Sit-ups

- 40 squats

- 20 push-ups

 

Thursday                   – 300 Jumping rope jumps (divide them into 6 sets)

- 120 Sit-ups (divide into 6 sets)

- 60 squats (divide into 6 sets)

- 30 push-ups (divide into 6 sets)

 

Friday                         – 5km Run / Walk

 

Saturday                    – REST

 

Sunday                       – 5km Run / Walk

 

Monday (9th Feb)      – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)