February 2014

2014 Personal Best Challenge

Challenge # 3: Hold the Wall sit for as long as you can. The wall sit is an example of an isometric exercise that works your quadriceps, hamstrings & adductors.  Time # 1 represents the first measurement & Time # 2 represents the second measurement which was taken exactly 4 weeks later.

 

Club Records

10.16 Karen Clair – holds the Synergy PFT club record

1.25 – 7:30  Zizi  Nasser – is the $100.00 winner for this challenge!! In 4 weeks she increased her time by 484%!!!!!!!

108% – was the average percent increase.  AMAZING JOB EVERYONE!!!

1.50 was the average time increased of the participants during second measurement

Guinness World Records longest static wall sit is 11 hr 51 min 14 sec achieved by Dr. Thienna Ho (Vietnam) in San Francisco,  December 2008. 

 

Name
Time 1
Time 2
increase
%  increase

Alicia
1.49
2.00
0.51
34.23%

Amber
1.46
3.00
1.54
105.48%

Andy
1.37
2.28
0.91
66.42%

Angelina
2.00
3.00
1.00
50.00%

Barbara
1.42
2.01
0.59
41.55%

Carol 
1.14
2.04
0.90
78.95%

Carolyn
0.45
1.46
1.01
224.44%

Cathy
1.09
1.20
0.11
10.09%

Don P.  » Read more about: Wall Sit WINNER!! Another $100 cash prize awarded  »

Week 8 – Monday 2/24 – Sunday 3/2

 Round #4 of the $100 cash prizes

 

Can you believe its the fourth & final challenge.  Starting Monday we will revisit the best distance during a 4 minute cardio session.  $100 cash prize will be awarded to the member that has the greatest % increase  from week 4 to week 8.  Please remember in the event of a tie we will look at your nutritional points to determine the winner so be sure to keep track of your points in your file.  The winner will be announced on Wednesday March 5th so make sure you come back to the blog and Facebook to see who it is.

 

Physical: REASSESMENT – 4 minute cardio interval best distance.  Use the same piece of cardio equipment as week #4 ( treadmill, bike or elliptical).

Nutritional = No caloric intake 2 hours before bed.  Water is ok.

* Remember to continue the first four weeks nutritional challenges to earn extra points

• increase your water intake
• eat breakfast every day
• eat pre &

2014 Personal Best Challenge

Challenge # 2: Get your best distance during 9 minute cardiovascular interval (treadmill, bike, elliptical). Cardiovascular exercise is essential for strengthening heart and lung function, increasing stamina and endurance, and assists in burning excess bodyfat!! Distance # 1 represents the first measurement. Distance # 2 represents the second measurement which was taken exactly 4 weeks later.

Club Records

1.25 Mike Kiley – most distance in 9 minutes on treadmill

1.30 Magen Slesinger– most distance in 9 minutes elliptical

2.56 Andy LaVallee  – most distance in 9 minutes on bike

.55-.95 – Luciana Torcasio – is the $100.00 winner for this challenge!! In 4 weeks she increased her distance by 72.73%!!!!!!!

14.34% – was the average percent increase

90.91% of the participants showed an improvement during second measurement

Roger Bannister in 1954 was the first person to run a mile in under 4 minutes.

 

Name
Distance 1
Distance 2
Machine
Increase
% Increase

Alicia
0.62
0.67
Treadmill
0.05
8.06%

Leslie
0.84
0.91
Treadmill
0.07
8.33%

Mary
0.85
0.93
Treadmill
0.08
9.41%

Zizi
1.25
1.27
Elliptical
0.02
1.60%

Andy
2.27
2.56
Bike
0.29
12.78%

Amber
0.86
1.08
Elliptical
0.22
25.58%

Georgina
0.81
0.90
Elliptical
0.09
11.11%

Erika
0.88
0.90
Treadmill
0.02
2.27%

Patti
0.77
0.78
Treadmill
0.01
1.30%

Karen C
0.85
1.23
Elliptical
0.38
44.71%

Felicia
0.67
0.84
Treadmill
0.17
25.37%

Joe
1.02
1.25
Elliptical
0.23
22.55%

Luciana
0.55
0.95
Elliptical
0.40
72.73%

Matt
0.66
0.82
Elliptical
0.16
24.24%

Beth
2.14
2.42
Bike
0.28
13.08%

Jen T
0.86
1.07
Treadmill
0.21
24.42%

Peter
2.30
2.53
Bike
0.23
10.00%

Sheena
0.75
0.84
Elliptical
0.09
12.00%

Kayla
0.61
0.70
Treadmill
0.09
14.75%

Kristie
0.90
1.07
Elliptical
0.17
18.89%

MRB!

Week 7 – Monday 2/17 – Sunday 2/23

 Round #3 of the $100 cash prizes

We are already at week #7  of the challenge – WOW how time flies by.  Starting Monday we will revisit the WALL SIT.  $100 cash prize will be awarded to the member that has the greatest % increase  from week 3 to week 7.  Please remember in the event of a tie we will look at your nutritional points to determine the winner so be sure to keep track of your points in your file.  The winner will be announced on Wednesday February 26th so make sure you come back to the blog and Facebook to see who it is.

 

Physical: REASSESMENT – Hold a wall sit for max time

Nutritional = Increase FIBER intake.  Increase daily servings of fruits and veggies.

* Remember to continue the first four weeks nutritional challenges to earn extra points

• increase your water intake
• eat breakfast every day
• eat pre & post workout
• minimize eating out
• No dessert,

 

CONGRATS to HANNAH & KEVIN

Hannah won the $100 cash prize for the greatest % of time  increased while holding the plank!!!

Kevin holds the Synergy PFT club record – holding the plank for 6:02!!!

 2014 Personal Best Challenge

 Challenge # 1: Perform the PLANK for as long as you can. It’s the BEST core exercise!!

 

6:02 – KEVIN ANDERSON holds the Synergy PFT club record!

1:42 – 4:00 HANNAH BRAUNSTEIN is the $100.00 winner for this challenge her time in 4 weeks increased 137.62%!!!!!

 

0:39 – was the average increase in seconds

39.63% – was the average percent increase

3 hours 7 minutes and 15 seconds is the Guinness World Record set by GEORGE HOOD

 

CHECK YOUR PERSONAL RESULTS HERE

Time # 1 represents the first measurement. Time # 2 represents the second measurement which was exactly 4 weeks later. If you look through the stats every single participant performed better during the second measurement. Congratulations to EVERYONE!!

 

NAME

1st TIME

2nd TIME

INCREASE

% INCREASE

Janelle

2:16

3:16

1:00

44.12%

Maria V.

1:10

2:06

0:56

80.00%

Alicia

1:51

2:05

0:14

12.61%

MRB!

Week 6 – Monday 2/10 – Sunday 2/16

We are not stopping…  Round #2 of the $100 cash prizes to be determined next week!

 

Week #6  is a few days away & it’s time to revisit the best distance during a 9 minute cardio interval.   $100 cash prize will be awarded to the member that has the greatest % increase from week 2 to week 6.  Please remember in the event of a tie we will look at your nutritional points to determine the winner so be sure to keep track of your points in your file.  The winner will be announced on Wednesday February 19th so make sure you come back to the blog and Facebook to see who it is.

 

Physical: REASSESMENT – Best Distance during a 9 minute cardio interval.

Nutritional = Eat 5 – 6 small meals a day

* Remember to continue the first four weeks nutritional challenges to earn 5 extra points

• increase your water intake
• eat breakfast every day
• eat pre &

As the latest snow storm hits New England many of us are stuck at home and not able to get to the gym for a workout.  Well don’t worry there are plenty of  exercises that you can do at home and still get a great workout.

 

Interval training  requires interval of  extremely intense activity with brief periods of recovery.  The exercises should be performed in rapid succession, allowing 30 seconds for each exercise  (the intensity hovers at about an 8 on a discomfort scale of 1 to 10) and  a 10-second rest between exercises.   Those seven minutes should be, in a word, unpleasant.  The upside is, after seven minutes, you’re done.

#1.  jumping  jacks

#2.  wall sit

#3.  push ups

#4.  abdominal crunch

#5.  step up onto a chair

#6.  squat

#7.  triceps dip on a chair

#8  plank

#9.  high knees running in place

#10.  lunge

#11.