#michaelphanpt

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#Phantastic2013 Challenge Day 39

As at the end of today, we’ll have done 568 reps in total already!!  That’s 496 squats in January + 36 reps of squats + 36 reps of Side to Side pressups in February!!  Only 37,026 reps to go. 

  WE CAN do this.  Just think, if you’re still going, you’ll have already formed a daily habit to do squats after about 2 weeks in January.  By the end of February, you’ll be so used to doing them, you’ll probably end up doing some as soon as you slunk out of bed in the morning.   The beauty of this challenge is that it’ll hopefully help keep you motivated to do a little exercise every day.  If you miss a day’s reps, then these are going to make the next day a little tougher, so why not get them done today!! 

  Watch out for me spicing things up soon… *rubshinshandstogetherwithmischief*

  It’s Chinese New Year this Sunday, but rest assured I’ll be getting my squats and side to side pressups done way before any celebrations begin! 

  See you on the other side!!

  新年快樂

Gong Xi Fa Cai

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#Phantastic2013 Challenge - Side to Side Pressups

We'll be hitting the triceps, pectorals and the deltoids from February.  So from the 1st of Feb, we'll be doing Squats and Side to Side Pressups every day until March when we'll be adding the third discipline.

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#Phantastic2013 Challenge Day25 with only 6 days 2 go before we introduce the next exercise - Side to Side Pressups If you're bums are aching from all this squatting, try this Glute Stretch to alleviate some of the tightness. Remember, from 1st Feb, we'll be dropping back to 1 rep. However, you'll be doing 2 exercises instead. So on the 1st Feb, you'll need to do 1 Squat AND 1 Side to Side Pressup. On the 19th Feb, you'll be doing 19 reps of both exercises/disciplines and so on.... If you've any questions about the challenge, email/tweet me: email: [email protected] twitter: @michaelphanpt Thanks, Mike

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#Phantastic2013 Challenge - Day 11

We are now a fabulous 60 strong group of challengers, both on and off (yes, really!!) Twitter.  There is still time to catch up if people want to join in.  It's just a case of smashing out 66 squats if you are starting today to catch up.  For those of us that are up to date though, it's a simple 11 for the day. 

Remember, on each day of the challenge, you have 24 hours to do the allocated number of reps/disciplines. If you miss them that day, they will roll over to the next day.  Thereby helping to motivate us all to do a little exercise every day, so that the next day of the challenge isn't as bad as it could be!!  Imagine missing days come June onwards, when we'll be doing 6 or more disciplines a day!!

Towards the end of January, I'll be posting the next video to show you what in blazes a side to side pressup is for February's discipline.

Fire me through any questions you have about the challenge on twitter @michaelphanpt or email [email protected]

Happy Friday :0)

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#Phantastic2013 Challenge

Here we go!! It's been a great uptake and as of 4th Jan 13 we've around 45 people signed up to the challenge already.  There's still time for others to join, so let's get recruiting!  The more people that join up, the harder it'll be to not succeed!!  Great daily motivation!! Check out the goals tab of our #TeamMotivation calendar to see who else you'll be exercising alongside throughout the whole year!!

As each new month approaches, I'll make sure to post a video of the next exercise/discipline we'll be adding. For February, we'll be adding Side to Side pressups and so on.  Download this handy spreadsheet I've put together, which should update every time you open on your mac/pc.  The main information you need to look at, I've highlighted yellow (Column F, Rows 21-24).  Rows 48 onwards shows you the daily breakdown of the exercises up til the end of the challenge!!  The only exercise/discipline you'll need to remember for the month of January will be the Squat. Check out my video here.  Throughout the year, and to help keep you all motivated, I'll be spicing things up along the way too, so watch out for these suggestions too!!

I'm on twitter/facebook/www.michaelphan.co.uk, should you have any questions about the challenge.  Really excited about this one and looking forward to spurring everyone on.  Right, now to do my 4 squats of the day...

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Try this runner's workout for an all over body strengthening and conditioning circuit.  Let me know how you get on!!

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Have you/know someone who’s recently had a baby? Check out my #FREE Post Natal Exercise FAQ 4 exercise tips

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#PhantasticXmas Day5

Lets spread some festive cheer! who has been your CHAMPION MOTIVATOR in 2012? Give them a BIG shout out using #TeamMotivation 2day