Friday, July 1, 2011

LifeFit Repost > "Strive for balance in diet, consistency in exercise."

Here's a great article reposted from the Army Times.  Bob hits on the head what we talk about in LifeFit.
 
By Bob Thomas - Staff writer
Posted : Thursday Jun 30, 2011 14:36:10 EDT

More than once I’ve based a column on responses generated from past articles, and this week, I’d like to clarify two matters:

Nutrition

I am not a licensed dietitian, so I keep my recommendations to information that is well-supported by science. Here are some constants that I have observed:

• “Fad” diets that pervade the market don’t seem to work for the long haul. The thousands of people I have worked with over the past eight years have done best when they ate a balanced diet consumed in three meals with one or two snacks midway between. It’s all about balance.

• Sugar is not a poison, nor is whole-grain wheat a panacea. I have had some clients who were consuming a six-pack of soda every day or eating 80 percent of their meals at fast-food establishments. That’s not balance.

• The pervasive issue is portion size. Often getting a client to eat the recommended portions is enough to start the weight-control process. Those who eat something for breakfast do better than those who don’t. It does not have to be a lot, and it shouldn’t always be a farmer’s breakfast unless you do a lot of heavy work during the day.

• The universal truth has not changed. If you take in more than you expend: you will gain weight.

• Carbohydrates are your principal source of energy and should make up about 50 percent of your daily diet.

Exercise

• Cardio, strength and flexibility work together. You have to hit all three areas.

• My clients range from teen athletes to active-duty with orders to SEAL support groups to seniors (my oldest is 92) who want to keep their quality of life at a high level. There is not a single approach to exercise.

• The easiest way to fail is to take a halfway approach or go hard but be inconsistent. No matter what your goals are, consistency is the only way they will be accomplished.

• Ask a trainer about correct technique versus simply “tossing iron.” You not only will start to make gains but also avoid unnecessary injury.

• Rest can be as important as training. You need physical and mental vacations.

• You can do heavy workouts regardless of age or sex. I have an 82-year-old who can do 36 push-ups with the body armor vest, a woman who can outdo most of the guys in the tire flip, and a 77-year-old woman who can do 10 horizontal pull-ups with a 150-pound vest on.

Happy birthday, America!

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla.

Friday, April 29, 2011

"Mastering the 7 Decisions" from the Travlers Gift by Andy Andrews > Decisions 3-7

THE JOYFUL DECISION – Today I will choose to be happy
Developing your Happy Triggers
List five things you can do each day to make yourself laugh and smile. What can you think about? Is there a scene from a movie that always makes you laugh? Did your child do something so innocent and precious that it brought a smile to your face? Does your dog chase his tail?
The point is there are ‘happy triggers’ all around us, but if we don’t actively seek them out, we may only accidentally trigger them on rare occasions. By consciously identifying happy triggers, you can choose to be happy whenever you wish.
Cultivating a Grateful Spirit
You can be grateful about anything; about being alive, the ability to breathe, the trees, the air, the sun, the stars, the beach, indoor plumbing, abundant food, the country in which you were born, your family, friends, pets, movies, music, love, romance, books, clouds, mountains, flowers, a child’s laugh, the Internet, paintings, heating and air conditioning, etc…You get the idea?
Make a list of fifty things for which you are grateful.
Capturing your Moments to Remember
As technology advances, we seem to have more demands on our time. In an effort to keep up, we often forget to remember joyous, fun, even miraculous moments that unfold before our very eyes.
What are some of the incredible moments to remember you’ve had during the past week, month or year? It could be a big event or a simple moment.
Capture ten of these moments right now to help cultivate a grateful spirit. (What if you did this each day or week?)
The Smile Exercise
Smiles are contagious. Smiles affect your biochemistry. SMILE for the next sixty seconds as you remember your favorite leisure activity. Why do you enjoy it? What benefits do you gain by pursuing this passion? Feel your smile through your entire body, including your breathing.
How do you feel? Care to smile for more than sixty seconds? Go for it!

THE COMPASSIONATE DECISION – I will great this day with a forgiving spirit
The Resentment Discharge
Have you been harboring resentment toward anyone? Go back to when you were a kid and review your resentments: who are the people who’ve imprisoned you through your resentment toward them?
Now, close your eyes and let go of your resentment for each person. Forgive them. Remember, your resentments only hurt yourself. Forgiving those toward whom you hold anger, resentment, or hatred liberates your spirit; life becomes infinitely more peaceful. To successfully complete these exercises, don’t make any exceptions-forgive each person unconditionally (especially that one person you don’t want to forgive).
Commit from this day forward to embrace the Compassion Decision of forgiveness unconditionally. We generally avoid unconditional forgiveness because of the secret payoff our egos get from harboring emotions like anger and resentment. Surrender the payoff of those ‘lesser’ emotions, and embrace a new life filled with infinite freedom and joy!
Healing a Wounded Heart
With a pen and journal in hand, answer the questions listed below and jot down any names that come to mind during this exercise. When you’ve finished, review each name. Ask yourself “Is this a person I need to forgive or is this a person from whom I need to ask forgiveness?”
Notice the quality of those questions. Too many people ask nonconstructive questions like “What’s wrong? Why is this happening to me?” Remember, the quality of your answers is determined by the quality of your questions.
1.       What one decision would I make if I could not fail?
2.       What one thing should I eliminate from my life because it holds me back from reaching my potential?
3.       Am I on the path to something absolutely fantastic or something average?
4.       Am I running from something?
5.       How can I use my time better?
6.       What impossible thing am I believing and planning for?
7.       What is my most prevailing thought?
8.       What good thing have I committed myself to do that I’ve quit doing?
9.       Of the people that I respect the most, what is it about them that earns my respect?
10.   What would a truly creative person do in my situation?
11.   What outside influences are causing me to be better? Worse?
12.   What gifts, talents, or strengths do I have?
13.   What is one thing I can do for someone else who no opportunity to repay me?
14.   Whom do I need to forgive?
Forgive Yourself
We tend to be our own worst critic, and judgment is a double-edged sword. In order to liberate yourself to begin to forgive others, you must first forgive yourself.
List the things that you need to forgive yourself right now.
The Appreciation Letter
The purpose of this letter is to appreciate and free yourself from whatever you’ve been harboring against yourself. Commit to releasing something that you don’t need to hold onto any longer.
Dear Me,
I’ve missed you. It has been too long. I just wanted to ask your forgiveness about something. You may not remember, but …..Years ago…….
In closing, I want to acknowledge that you are one of the most special people in the world. These are the things that I appreciate about you…………..
Thank you for the magical moments that you create for so many. The ripples that you create by the way you live reach many more than you could ever k now.
Love,
Me

THE PERSISTENT DECISION – I will persist without exception
Becoming a Force of Persistence
You’ve done an excellent job so far defining what you want your life to be like and identifying obstacles you had unknowingly allowed in your path. We all know how new obstacles and challenges tend to show up. For this reason, we must arm ourselves with the tools and understanding to overcome obstacles so they don’t become excuses for quitting.
Right now, define a powerful set of beliefs for yourself that you can call upon in your moments of need. Identify three core internal obstacles that often stand in your way.
Next, in the form of affirmations, write down the attributes you are committed to that are aligned with your persistent spirit. For example, next to the procrastination obstacle you may write “I am committed to achieving my objectives” or “I will see this through. I am guided toward my vision.” For the fear obstacle you may say, “I am bound by nothing. With persistence, I can achieve anything.” Or “With faith and courage, I persist until I succeed”.
Write them down in y our journal and on a note card that you can carry around with you. Remind yourself of your new affirmations every time you find your old obstacle presenting itself.
Breaking through Fear
What are some of the fears that keep you from achieving what you want, from participating in your passions? Write down the top three fears you have about life. These fears can affect your relationships, finances, career, family, or state of mind spiritually, emotionally, physically, etc.
Underneath each fear, write down two or three ways it manifests in the various areas of your life.
What would happen if you didn’t’ act out these fears? What would you do instead? Write down one thing you would do to replace each fear with a different emotion the next time it showed up.
Are most of your fears real or imagined? The degree of risk and uncertainty you are able to handle in your life will determine the level of fulfillment and reward you experience. Would anything be worthwhile if it wasn’t tough, if it didn’t carry risks, if it wasn’t uncomfortable?
Reviewing each of your fears, what are two actions you can take in each area that would immediately diminish the fear holding you back?
What will it cost you if you don’t take these actions?
Creating your Private Chamber for Results
To employ the Persistent Decision, it is helpful to find ways to move toward your goals more effectively. For example, you may have a specific project you’re trying to plan, like a long overdue vacation. Even though you think about doing this often, something always comes up. The phone rings, the email dings, your cell phone vibrates, your child screams, dinner is ready, you need to sleep.
Life is demanding and it’s easy to get swept away in a never ending sea of tasks and ongoing actions. Sometimes it’s necessary to close your doors, shut off the computer and turn off your cell phone so you can work on a goal that’s important to you.
Select a goal you’ve identified in an earlier exercise and schedule time to work on it. The time should be viewed as sacred and nonnegotiable-just like an appointment or business meeting.
Strategic Planning: Moving Toward your Goals
Building momentum toward our goals helps us more effectively live the Persistent Decision. A solid strategy for results planning can expedite the realization of your goals:
1.       What is a goal you really want to make happen? Choose something you have wanted for a while, though it has been out of reach. Really consider what you want and why you want it.
2.       With your goal in mind, brainstorm ways to move toward it. Write down any actions –big or small- to help you achieve your goal.
Now, take at least one action in the next twelve hours to bring you closer to living your dreams! Schedule time each day or each week to move closer to achieving your goals.

Friday, April 8, 2011

"Mastering the 7 Decisions" from the Travlers Gift by Andy Andrews > Decisions 1-4

THE RESPONSIBLE DECISION – The buck stops here
Taking Personal Inventory
To take responsibility for your life, you must first take a ‘personal  inventory’ of where you are right now. In your journal, on a scale from one to ten – one being miserable and ten outstanding – rate how you feel you’re doing in each of the following categories: Emotionally, physically, financially, spiritually, socially, professionally, and with your family.
Learning from Failure
What has been your biggest failure so far in your life? Think about it.
What came out of that experience? What did you learn? How is your life now different or better as a consequence of this ‘ failure’? Write down in your journal what you learned from this failure.
The Impact of our Decisions
To fully understand that you are where you are as a result of your decisions, do the following:
Choose an area of your life from the Personal Inventory exercise.
1.      Reflect on the choices you’ve made in the past that may have contributed to your current situation. Remember, every decision not to do something is still a decision.
2.      List at least five decisions (big or small) you have made or didn’t make over the last five years that have contributed to where you are in that area of your life.
Do  you notice any pattern? Are you beginning to see how you have greater power to influence your results than you may have previously realized?
Crafting your Ultimate Vision
Many people complain about where they are in life; however, very few people know where they want to be. In the Personal Inventory exercise, you rated each major area of your life from one to tehn. Do you know what a ‘ten’ would look like for you?
As Yogi Berra said “If you don’t know where you’re going, you’ll end up someplace else.”
Think about the overall lifestyle you want to create and craft the Ultimate Vision for y our life – what will it look like when it’s a ‘ten’? Here are a few questions to consider:
1.      What will your relationships be like – within your family, socially and professionally?
2.      What will your finances look like? What will your business affairs look like?
3.      What will you overall emotional patterns look like? Will you be a master of your emotions? How will you know when you’re truly happy?
4.      In what areas of your life will you grow the most? What will you attract into your life as a consequence of your growth?
5.      How will you handle yourself in difficult situations?
6.      How will you evolve spiritually?
Realizing your Future Identity
Now that you’ve identified your Ultimate Vision, ask yourself Who do I need to become to realize this vision? Albert Einstein said, “A problem cannot be solved by the same consciousness that created it” Like it or not, you are where you are because of what you are right now. As a human spirit with infinite potential, you are bound only by your self-imposed limitations.
How will you need to treat other people? How will you need to treat yourself? What will you need to ready and study? What lessons will you need to learn? With whom will you need to surround yourself? What will you need to think and believe about yourself? What will you need to believe about those around you?
Capture as many ideas as you can in your journal.

THE GUIDED DECISION – I will seek wisdom
Constructing your Personal Library
Wisdom in the words of successful men and women throughout history can be found in books. You are who you spend time with, and you are what you read. There’s nothing wrong with reading fiction or magazines for entertainment, but wisdom is generally found in nonfiction books.
Oftentimes, we ‘accidentally’ get conditionad intro reading only nonfiction books that are related to our primary field of interest. Sometimes, it’s useful to explore subjects that seem to have nothing to do with your occupational endeavors and let your mind make its own connections.
In your journal, list ten subjects you’ve always been curious about. Within the next 24 hours, go online or visit your local bookstore or library to pick up a few titles that spark your interest.
Harnessing your Inner Circle
The Guided Decision teaches us that to a large degree, we are who we spend time with.
1.                  In your journal, list everyone you consider to be in your ‘inner circle’ – those closest to you who influence your life, including family members, friends, and colleagues.
2.                  This decision teaches us that our peers either stretch us or burden us. Next to each name, put an arrow to denote which direction the person is leading you.
3.                  Do you see any pattern? Are there a few people with whom you spend time who generally sour your life experiences? Or do you invest most of your time with those souls who challenge you, uplift you and help you to become aware?
Creating your Board of Directors
With whom might you cultivate a relationship (or make use of an existing one) to create your own personal board of directors? You may choose advisors for various areas of your life. We must become masters at knowing where to seek the appropriate counsel.
In your journal, list the names of potential board members and the area of your life in which they would advise you. Don’t limit yourself to people within your inner circle. Remember,  you don’t even have to tell these people they’re on your board – it can be your own little secret. And sometimes,  the information you receive will be more to the point and pure without your director aware of the pressure of ‘mentoring’!
Cultivating the Servants Spirit
What can you do to begin or continue cultivating a servant’s spirit? Can you volunteer at your church or community center? Can you visit the elderly at your local hospital? Can you spend more time with your family? Can you schedule a call to a family member, just to make him/her smile? Can you commit random acts of kindness?
Brainstorm a list of ideas and commit to doing at least one in the next five days.
The Legacy Experiment
What if your life was an experiment? What is the legacy you would like to leave? How will you serve the generations to come?
Your choices will determine the answers to this question. Capture your living legacy right now in your journal.

THE ACTIVE DECISION – I am a person of action
Overcoming Fear
Fear debilitates action. Where has fear hindered your progress? Has fear kept you from pursuing a job promotion, diving in a new career,  going after a big account, innovating, or reinventing your business? Fear of failure, humiliation, or making mistakes hinders our creative impulses and our ability to create extraordinary changes in the world.


1.      To overcome fear, we must first identify it. Identify five places in your life and business where fear has hindered your progress.
2.      What if fear was no longer a factor? State an affirmative decision for each of the fears you listed in 1. What actions are you committed to taking (on a consistent basis) to make your fears irrelevant? Create a list of action steps for moving beyond each fear.
The Deathbed Exercise
Write a glowing, incredible eulogy you would like to have read aloud at your funeral. Here are some key questions to help:
1.      What was your life’s work about?
2.      Who was affected as a result of your actions?
3.      Who was made a better person because of you?
4.      What were three biggest events that happened because of you?
5.      For what will you be remembered?
6.      How was the world different because of you?
Write your eulogy in your journal, then type and print it. Carry it with you  wherever you go.
1.      Share your eulogy with the three most important people in your life. Ask them for their feedback and suggestions on what needs to happen for you to become the person in the eulogy. Practically speaking, to make your eulogy a reality, where do you begin?
2.      Put your eulogy into a Power Point Presentation to help you visualize what you want to do.
Embracing the Power of Action
In the realizing your future identity exercise in the Responsible Decision, you identified the person you need to become in order to realize your Ultimate Vision. Now, you need to identify the steps to take today, tomorrow, and in the weeks, months, and years to come to help move you toward that self-actualized person.
Quickly scan what you wrote for both the Crafting you Vision and Realizing your Future Identity exercises. Next, capture ten things you can do in the next 24 hours to move you in that direction.
Who can you call? What can you research? What book do you need to read? What action can you take to help move you toward your Ultimate Vision? List ten actions that you are committed to taking in the next 48 hours.
30 Day Early to Rise Challenge
I present to you the 30 day challenge. For 30 days, get up an hour earlier before the rest of your family.
Your objective when you wake up in the morning is to come up with several new ideas that motivate and inspire you. Keep a pen and paper nearby and jot down the first twenty ideas that come to mind. Think quickly. Brainstorm. Circle the idea that most stands out to you or is most important to you. To set that idea into motion, quickly brainstorm 5 ideas you can take within 24 hours to accomplish the idea and do them.
Over thirty days, you will have come up with 30 new ideas. Any one of these can take your life in an incredible new direction.
Capitilizing on Your Strengths
We each excel in certain areas. Some of us are fast runners. Some of us are sharp thinkers. Others might be better at managing finances or communicating. Some are more caring, loving, uplifting, loyal. You get the idea.
We don’t want to only identify areas we need to improve; we want to capitalize on our God given strengths! If we capitalize on our current strengths, we can create momentum and take on the challenges that await us.
Clarify what you’re great at – what you do best and enjoy most. What’s your hot zone? What your current areas of mastery? List your strengths in your journal?
Your Roles in Action
John Adams knew his role: “I must study politics and war that my sons may have liberty to study mathematics and philosophy.”
How do you see yourself? Write down three roles that you feel identify who you are what your life is about (i.e. visionary businessperson, extraordinary father/mother, etc…)
What specific actions can you take that are linked to each of these roles?

THE CERTAIN DECISION – I have a decided heart
Identifying your Drivers
At this point in our exploration of the Seven Decisions, you’ve identified numerous areas for growth and even committed to some actions. Now, based on what you’ve learned about yourself thus far, choose three specific decisions you have made in the course of working throu this book.
For each decision, write all the reasons why it is important-why it is a MUST. What will following through on this decision give you? How will your life change? The drivers behind you r decisions are what give you the energy to see them through. The more powerful the driver, the more committed you’ll become.
A Mini-Goal Setting Workshop
You never lack time or money-only an idea. Linus Pauling, the Nobel Laureate in Chemistry, said, “ The best way to get a good idea is to get a lot of ideas.”
Now it’s time to figure out some of the major goals you want to achieve. In your journal, brainstorm a master list of goals you have for this lifetime-big and small. Do you want to write a book? Do you want to run your division? Do you want to start a company? Travel to Australia? Read more poetry? Take a wine-tasting class? Learn a foreign language? Take martial arts? Master calligraphy?
Upon what new adventure do you wish to embark? What new skill must you master? Your goals should help you more toward your Ultimate Vision of the life you want to create. Capture your goals for your professional and personal life.
Unlocking your Hidden Dream
If you had one ‘hidden dream’, secretly nursed close to your heart, what would it be? In your journal, describe it in great detail.
 Eliminating Debilitating Beliefs
Some of the greatest challenges to having a decided heart are our conscious and unconscious limiting beliefs. There limiting beliefs often translate into negative self-talk.
Many of these debilitating beliefs are hidden safely away from our conscious mind. They remain destructive to our growth until they are uncovered and understood, dismanteled, and released. Often, simply becoming conscious of the limiting beliefs can  help dissolve them.
What are five limiting beliefs that you have about yourself? Think back to the fears in the Overcoming fear exercise. Behind every fear is at least one debilitating belief about yourself. Uncover your destructive beliefs and write them down.
Architecting a New Self Image
The five beliefs you highlighted above represent the major blocks to your decided heart. It’s time to dismantle these negative beliefs and replace them with uplifting ones.
1.      For each negative belief, determine its polar opposite.
2.      Write down a new positively state belief for each negative one.
Recite these new statements as positive affirmations over the next thirty days. Through continual repetition of your affirmations, you’ll ‘reprogram’ your subconscious mind with our new belief.

Thursday, March 24, 2011

Did you know? (Tips on weight loss and keeping it off.)


Did you know that people with a history of skipping breakfast have larger waists by almost 2 inches than those that eat breakfast?!?  (Info from study by American Journal of Clinical Nutrition)  Passing on breakfast causes most to pig out later.  Shoot for 20 to 30 grams of protein at breakfast.

Did you know eating at your desk could cause you to eat more later in the day?  A study by the University of Bristol, England showed that when you eat while distracted, you remember less about the food and don't feel as full; this can make you hungrier later on.

Did you know that short-term binges can hinder your body's ability to burn fat, epecially junk food?  People who binged on fast food for a month with limited exercise gained an average of 14 pounds.  After resuming healthy habits and losing some weight, their body fat remained high.  Moral....stay away from binge eating and junk food!

Thursday, March 10, 2011

LifeFit Fitness Tests

Here are tests for men and women to help test your level of fitness, identify a baseline for goal setting, and to help measure progress.

Women’s Fitness Test

Test #1:  Plank > Core Stability
·         Tools -  Long wooden dowel or broom handle
·         Rules –
o   Assume a basic plank with weight resting on forearms and toes. 
o   Have a partner place the dowel on back.  It should make contact with the back of head, between shoulder blades, and tail bone.
o   Hold plank without breaking contact with dowel

Pass.  Hold plank for 60 sec
LifeFit.  Hold plank for 60 sec with feet elevated on bench for 60 sec (no dowel)
SuperFit.  Hold plank for 60 sec with arms extended


Test #2:  Overhead Squat > Core Stability and Mobility
·         Tools – long wooden dowel or broom handle, 25 pound straight bar
·         Rules –
o   Feet shoulder width apart
o   Dowel or barbell straight above head with hands wide (1 ½ times shoulder)
o   Elbows locked
o   Push hips back and lower self into a squat keeping dowel directly above head
o   Keep knees over toes and heels on floor
o   Keep back straight and don’t lean forward or pull knees inward
o   Must maintain perfect form!

Pass. Can bend knees more than 90 degrees, but only if heels come off floor.
LifeFit.  Can do a full squat with heels on floor and not leaning forward.
SuperFit.  Can do a full squat using perfect form with a 25 lb straight bar


Test #3:  Leg Press > Lower Body Strength
·         Tools – Leg Press Machine
·         Rules –
o   Load the machine with desired weight
o   Release the safety and lower weight
o   Lower weight till legs at 90 degrees or better
o   Push straight back up
o   Must maintain perfect form!

Pass.  Lift 1 to 1 ¼ times body weight
LifeFit.   Lift 1 ¼ to 1 ½ times body weight
SuperFit.   Lift more than 1 ½ times body weight


Test #4:  Standing Broad Jump> Lower Body Strength & Power
·         Tools – Tape measure
·         Rules –
o   Stand with tips of toes behind line on ground and feet slightly less than shoulder width
o   Swing arms back as you crouch and then forward and jump as far as you can
o   Land on both feet

Pass.  5 to 6 feet
LifeFit.   6 to 7 feet
SuperFit.   More than 7 feet


Test #5:  Dips > Upper Body
·         Tools – Dip Machine or Apparatus
·         Rules –
o   Raise yourself up off the stand with arms at your side and locked
o   Lower yourself till chest touches the machine/stand
o   Push back up till arms lock
o   Repeat

Pass.  3 to 7 reps
LifeFit.   8 to 10 reps
SuperFit.   Over 10 reps



Test #6:  Pushup > Whole Body
·         Tools – None
·         Rules –
o   Assume pushup position with hands directly below shoulders and feet hip width apart
o   Rest weight on hand and toes and keep body in straight line
o   Lower body until chest is ~1 inch above the floor
o   Pause for 1 second (this is essential)
o   Return to starting position
o   Do as many as possible maintaining strict form

Pass.  8 to 19 reps
LifeFit.   20 to 32 reps
SuperFit.   33+ reps


Test #7:  1 Mile Run> Cardio
·         Tools – Treadmill (elevate 2 degrees if using), track or 1 mile course, stopwatch
·         Rules –
o   Warm-up
o   Take-off

Pass.  10 to 13 minutes
LifeFit.   7 to 9 minutes
SuperFit.   Under 7 minutes



Men’s Fitness Test


Test #1:  Plank > Core Stability
·         Tools -  Long wooden dowel or broom handle
·         Rules –
o   Assume a basic plank with weight resting on forearms and toes. 
o   Have a partner place the dowel on back.  It should make contact with the back of head, between shoulder blades, and tail bone.
o   Hold plank without breaking contact with dowel

Pass.  Hold plank for 60 sec
LifeFit.  Hold plank for 60 sec with feet elevated on bench for 60 sec (no dowel)
Men’s Health (MH) Fit.  Hold plank for 60 sec with arms extended


Test #2:  Overhead Squat > Core Stability and Mobility
·         Tools – long wooden dowel or broom handle, 45 pound barbell
·         Rules –
o   Feet shoulder width apart
o   Dowel or barbell straight above head with hands wide (1 ½ times shoulder)
o   Elbows locked
o   Push hips back and lower self into a squat keeping dowel directly above head
o   Keep knees over toes and heels on floor
o   Keep back straight and don’t lean forward or pull knees inward
o   Must maintain perfect form!

Pass. Can bend knees more than 90 degrees, but only if heels come off floor.
LifeFit.  Can do a full squat with heels on floor and not leaning forward.
MH Fit.  Can do a full squat using perfect form with a 45 lb barbell.


Test #3:  Deadlift > Lower Body Strength
·         Tools – 45 pound barbell and weights
·         Rules –
o   Stand over bar with feet shoulder width apart
o   Bend at hips and knees, grab bar overhand with hands just outside legs
o   Roll up to shins
o   Push hips back, flatten back, and tighten entire body from feet to hands
o   Pull the bar straight up until standing upright with bar against thighs
o   Lower to the floor keeping as close to body as possible
o   Must maintain perfect form!

Pass.  Lift 1 to 1 ¼ times body weight
LifeFit.   Lift 1 ¼ to 1 ½ times body weight
MH Fit.   Lift more than 1 ½ times body weight


Test #4:  Standing Broad Jump> Lower Body Strength & Power
·         Tools – Tape measure
·         Rules –
o   Stand with tips of toes behind line on ground and feet slightly less than shoulder width
o   Swing arms back as you crouch and then forward and jump as far as you can
o   Land on both feet

Pass.  6 to 7 feet
LifeFit.   7 to 8 feet
MH Fit.   More than 8 feet


Test #5:  Chin-ups > Upper Body
·         Tools – Chin-up bar
·         Rules –
o   Grad the bar using a shoulder width, underhand grip
o   Hang at arm’s length
o   Pull chest up to bar
o   Pause for 1 second
o   Slowly lower body back to starting position
o   Repeat
o   Rep only counts if started from dead hang

Pass.  3 to 7 reps
LifeFit.   8 to 10 reps
MH Fit.   Over 10 reps


Test #6:  Pushup > Whole Body
·         Tools – None
·         Rules –
o   Assume pushup position with hands directly below shoulders and feet hip width apart
o   Rest weight on hand and toes and keep body in straight line
o   Lower body until chest is ~1 inch above the floor
o   Pause for 1 second (this is essential)
o   Return to starting position
o   Do as many as possible maintaining strict form

Pass.  16 to 29 reps
LifeFit.   30 to 44 reps
MH Fit.   45+ reps


Test #7:  1 Mile Run> Cardio
·         Tools – Treadmill (elevate 2 degrees if using), track or 1 mile course, stopwatch
·         Rules –
o   Warm-up
o   Take-off

Pass.  9 to 12 minutes
LifeFit.   6 to 9 minutes
MH Fit.   Under 6 minutes


The men's test I pulled out of Men's Health Magazine.  The women's test I just took the men's test and modified it based on my experience.

Please feel free to share how the work for you!