Development of personal fitness louise cawvey
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Development of personal fitness louise cawvey
BMI-22.9

weight-9.4st

hight-5ft3

RHR-85

MHR-206

blood pressure-141/73
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Barriers

what my barriers where and how i have overcomes this.

louise colleen cawvey's insight:

during my six week programe, i missed some sessions were i could not train, this had made my progress slower and made it harder for me to reach my end result in the end. although i didnt miss many sessions of training when i did sport. i was going to train out side of the sport training sessions this is where most of my barriers occured.

list of my barriers:

* illness

*confidence

*other commitments

*socail life

 

illness: i missed some sport lessons and training becuase i was ill and i didnt feel like training. this made me fall behind on training so it was harder for me to catch up and start back on the sam elevel in whitch that i was on befor i got sick. i overcome this by trying to catch up on the sessions that i have missed. and in the future if i feel like i am going to be ill i will take lots of medicines befor ei train. this will stop me from missing any session and falling behind.

 

confidence: for me sometimes confidence was an issure and stopped me training out side of my training sesstions, as i liked to train with tarnya and sometimes she could train as she was busy. so i didnt want to go in the gym on my own and tarin as i felt silly. to over comes this in futurewe will pick days to train when we are both free and hacve no other commitments.

 

other commitments: my job got in the way of my training as there were somedays that i couldnt tarin as i had to rush of to work. so i would have to try and trainwhen i didnt have work this was diffucult as i have a social alwell so it was hard trying to fit all of mt plans in. to over come this i would make a timetabe up with all my palns in and times or i know what i am doing and when i am training and when i have free time.

 

social life : makes it hard to train as  i have a boyfriend and freinds so i had to make tiem for them aswell as my trainin. this would make me falol behind on my training. to overcome this i will have to again make a timetable and make speciffic time for my social life with out it interfiring with my teraining.

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Mark Greenwood's comment, May 8, 2013 4:55 AM
Great work Louise, Distinction!
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training session on wensday

what we did

louise colleen cawvey's insight:

on wensday we had a session were we went in the gym and followed are training program as part of are 6 week programe to try and inptove are fitness. mine and tarnyas goals and programe are pretty much the same so we worked together. i think this is a good thing as it makes the sessions fun and i have someone to work with so i am not just on my own when training. aqnd we can motivate eachother to work harder.

the session:

we went upstairs in the fitness suit and used the arobics balls to train it was nice as we was alone so we didnt have any distractions and we just got the session done to the best we could. we used the weights.

what we encluded:

chest press

shoulder press

bicept curls

sit ups

then we work on flexibillity for a little while.

this session really workd for me and i felt the benifits of doing the session. i would do this programe again. 

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Mini death circuit

we did the following:

louise colleen cawvey's insight:

yesterday my whole sport class participated in a mini death ciruit the fitness componment we worked on was strength/indurance: 

for the pules raiser we walked around and done some stretches at the same time so are body was moveing and working and wasnt resting.

the ciruit concised of:

bicept hammer curl. 7 sets of 10 reps 3kg.

dumbbell shoulder press, 7 sets of 10 reps 3kg.

dumbbell squats, 7 sets of 10 reps 3 kg.

dumbbell lat raise, 7 sets of 10 reps 3 kg.

dumbbell deadlift, 7 sets of 10 reps 3 kg.

press ups.

situps with weights.

with 45 seconds rest in between each set.

i found the circuit ok but i didnt feel as though it challenged me enough. i wasnt tired at the end of the session and today my muscle dont feel; that worked i think to improve on this i need to use higher wieghts and lower the rest period. i think that i would do the circuit again but at a higher intensity, so my muscles are being work to the best that they can be pushed to so i am getting the best of my body and it is being pushed to it limit.

 

 

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fitness plan

fitness plan - i my fitness plan ecludes

louise colleen cawvey's insight:

warm up tred mill 5 minutes, dynamic stretching.

3 sets of 8 reps 35kg leg curls.

3 sets of 8 reps 10kg chest press using the aerobic ball

3 sets of 8 reps 35kg leg extention.

3 sets of 8 reps 15kg shoulder press using the aerobics ball.

45 seconds rest between each set

5 minutes cool down on the tred mill, static stretching. 

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muscular strength/ endurance training program

yesterdays training work out !!!!

louise colleen cawvey's insight:

3 sets of 8 reps 10kg lat pull downs

3 sets of 8 reps 15kg bicept curls

3 sets of 6 reps 20 kg barbell bicept curl

rest 2 mins

;)

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goals

my goal long and short term.

louise colleen cawvey's insight:

trainging goals short term.

my short term goals are to do well and comp, i would like my squad to take first place at the competetion we are doing on 2.2.13 so we can prgress in to a higher level cateogory and compette agaist higher level squads this would be good as we would become more well known. that will make it more better for my squad as if we are more well known fundraising and carity work would be easier ect.

training goals long term:

in the long term i would like to carry on cheering for as long as possible and maybe end up running coaching my own squad. i would like to do this as this would allow me to carry on doing something that i like for a long time like as a careeer. also i think it would be really rewarding to see my squad acomplish things that i have helped.

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Talking to James Smith.

questions:p

louise colleen cawvey's insight:

Today in "mark" Sammi's lesson we had a guy called James smith come in to talk to use about how he got to owning his own bussness and being a top trainer. he studdied at qmc and work here for a wiile to so it was good to see some results and evedence of the sucsess. James studied fitness instructer level 1 and 2 and also done a btec here.

we all asked a couple of questions each and he answerd them. his comany is called elight bodywork and he trains over 40 clients per week, his infomation was very useful to me and he  gave us good info on diets and tarining. witch i will use to my own expirence. in my training program.

 

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Questions and Answers with Matt

What we spoke about.

louise colleen cawvey's insight:

On friday we got the opportunity to talk to a fitness instructor called matt we asked some questions about how we can inmrove our fitness and what types of training would be benifital.  he spoke about ghis sport witch is body bulding, it was intresting to hear about it but i wouldnt personally do it my self. we spoke about how we can give up addictive foods you can do this by undergoing the cavman diet this is were you just eat meat, fruit, and nuts. when you do this the cavings from the junk food go.

i found all the infomation useful and i will be taking matts advice and useing it in my training progtram to help me progress.

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deck of cards workout

fittness workout.

louise colleen cawvey's insight:

when we did the deck of cards it felt very benificialfor me, and i think that i would do it again as it is a good way of tonning as i was using all my muscles. we had to use all the cards in the pack and for each picture we chose an exercise have what ever  number was called whatever picture it was we had to do the exercise.

here are the chosen exericses:

lunges

squats

press ups

sit ups

the lunges we did on did the number on each leg.

  

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training log.

training log

louise colleen cawvey's insight:

Ihave completed my my set training program, and i was not happy with it as i have found that it was quite easy. i now know that for the futurwe when i do my training programe i will need to increse the weights and lower the rest time. this should make my body work harder and i will find the programmore benificial.

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fitness test results

My fitness results

louise colleen cawvey's insight:

here i have done some fitness test to check my ability these are my results.

1 minute press up test= 41

broad jump= 1m 80

back dynameter=121

grip dynameter= 35

sit and reach-= 38

stalk test =27

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introduction!!!!!

introduction....... about me and my sport.

louise colleen cawvey's insight:

introduction:

hello, my name is Louise, i am 17 years old. I live in Basingstoke. and the sport i play is cheerleading. i am currenly a member of the Basingstoke walverines and i cheer in the jaguars squad age range 14+ were i am a side base. i like doing cheerleading as it is differant and it is a great way to keep fit. i also like it as it is quite a dangerous sport and i love stunting and trying more dangerous stunts. i am currenly traing two times a week for 1 hour. my squad are currenly training at level three and we compete agaist other level threes but we do harder stunts to pull points in the point categery.

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Mark Greenwood's comment, February 5, 2013 10:53 AM
Good work Louise, well done.
louise colleen cawvey's comment, February 7, 2013 6:45 AM
thaaaaannnnnkkkkksssssss ;)