Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.
FITNESS: Is Nic joining the Navy?
No, he’s not (!) but he has been checking out the Pre-entry Fitness Assessments (PFA) that new recruits must conquer to gain entry into the Navy, Army or Air Force. The most challenging PFA applies to Navy Clearance Diver and Naval Reserve Diver recruits who must pass the following standards: 6 heaves (chin-ups), 30 push-ups, 25 sit-ups and a 10.1 shuttle run score (aka beep test). A 10.1 shuttle run score equals approx. 9 minutes of running 20m shuttles/sprints, with the speed starting at 8.5km/hr and finishing up at 13.0km/hr. We have a sneaky suspicion that our Agogians could meet these standards 😉
NUTRITION: Vee knows her meats
Meat – there’s plenty of contradictory advice out there about whether it’s healthy or not. Everybody has something different to say, but our resident exercise physiologist likes to keep it simple. Vee suggests eating small, balanced amounts of organic meat (approx. 80g for girls and 120g for guys for each meall) and being mindful of your cooking method. Cooking meat at high temperatures may damage some nutrients (including vitamin B12) and create carcinogenic and inflammatory compounds. To avoid any potential nasties, forget grilling, frying and roasting and get into poaching/sous-vide, steaming and stewing this winter! Have your meat with loads of (unlimited) veggies and squeeze some fresh lemon juice on top.
MINDSET: Lib loves to listen
If you love learning from the best minds in the world, but fall asleep every time you open a non-fiction book or just don’t have time to sit down with one, do as Libby does… listen! That’s right, listen to podcasts and audio books when driving, going for a walk, or cleaning the house! You can learn so much with so little effort 😀 Not sure where to start? Try these…
- Hot Right Now Podcast: The Tim Ferriss Show
- Amaze Audiobook: Sapiens
- Old school download: Zig Ziglar
- Funny femmes: The Thinker Girls
- Fit fellas: The Mind Muscle Project
Thanks for reading Agogians! Have a wonderful weekend, and we’ll see you in the studio.
