The Scratch List:
As you are all aware, fitness is
more than going to the gym. It’s about
lifestyle. This includes simple concepts
like parking far away from your destination to complex concepts like “carb-loading”. One idea in particular is useful for nearly
everyone: The Scratch List.
The Scratch List is a painfully
simple concept that yields HUGE results.
First, choose an activity and a weekly repetition goal. Second, complete the list. See…simple.
Your Scratch List should include
exercises that lend themselves to high repetitions, such as calisthenics and
body weight movements. One great option
is the two-handed kettlebell swing.
As for total reps – choose as
many as you’d like, but be realistic to assure you complete the list. Start with 200 - 300 reps per week (~30 – 40
reps per day). You can easily accomplish
this over the course of a typical work day.
Increase the rep count as your comfort level grows.
The Scratch List is a terrific
way to keep your eye on the prize and in the “healthy mindset”. Maintaining focus is critically important
when striving for any goal, particularly overall fitness.
The following are a number of
Scratch List activities for your use:
1. Kettlebell
swing
2. Mountain
Climber
3. Squat
Thrust
4. Flat
Jacks
5. Jumping
Jacks
6. Pushups
7. Prisoner
Squat
8. Lunge
Walks
9. Toe
Touches
10. Groiners
Contact Fit2You directly for more
information about the concepts discussed here today, and to arrange your
complimentary fitness evaluation. info@fit2youfitness.com.
“If you’ve got it, flaunt
it. If you don’t, get it with us.”
