tag:blogger.com,1999:blog-21326505904168852312024-03-09T18:46:33.183-08:00Vegan BodybuildingVegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.comBlogger196125tag:blogger.com,1999:blog-2132650590416885231.post-66397400277012343752019-12-17T03:33:00.002-08:002019-12-17T03:33:35.257-08:00Weight gain and holidays<!--[if gte mso 9]><xml>
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By Pete Ryan </div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMtaNiz0DNBs7G-sEVpq5iL1JCgBe7IGHcReGyuiyR0bQgmBdlCt-On1OEaY3xPPQe_5RdYgpIkdJsxRC5vNol6c6PGRwu5kKis_OGZCqRN8quVdTVzFKceD7HE0RmXEUTYtK6ALl1tX27/s1600/P1117381.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMtaNiz0DNBs7G-sEVpq5iL1JCgBe7IGHcReGyuiyR0bQgmBdlCt-On1OEaY3xPPQe_5RdYgpIkdJsxRC5vNol6c6PGRwu5kKis_OGZCqRN8quVdTVzFKceD7HE0RmXEUTYtK6ALl1tX27/s320/P1117381.jpg" width="320" /></a></div>
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On average we gain weight over the holidays<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn1" name="_ednref1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span></span></span></a>.
Unfortunately, for many that weight gain is cumulative and permanent<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn2" name="_ednref2" style="mso-endnote-id: edn2;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span></span></span></a>.
Many people believe we add around 5-10 pounds over the holidays, but in fact we
only add between a pound or two a year (0.5-1Kg approx.) during the holiday
season. The bad news is we do not tend to lose that weight and it accumulates each
year<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn3" name="_ednref3" style="mso-endnote-id: edn3;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span></span></span></span></a>.
Even those who are keen about weight loss (buying equipment and tools to monitor
and aid in fat control), take an average of 5 months to lose the fat gained
over the holidays<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn4" name="_ednref4" style="mso-endnote-id: edn4;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iv]</span></span></span></span></a>,
so how will the average person hope to ever lose the weight accrued by holiday
laxity?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4npmGzDaD6avy9c38jSsoC9myUVEhXd1Y0Pye35aAlHfjmoPlOAsjLiFN6gg5mI7S3mWAcYKLhTeVbm67yEQYrkVZwzvFqECRpQF-2lqzLoyP3grT-QgAsoXv9-X8wvlw2F9gMf_j11FW/s1600/IMG_20171001_160107.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4npmGzDaD6avy9c38jSsoC9myUVEhXd1Y0Pye35aAlHfjmoPlOAsjLiFN6gg5mI7S3mWAcYKLhTeVbm67yEQYrkVZwzvFqECRpQF-2lqzLoyP3grT-QgAsoXv9-X8wvlw2F9gMf_j11FW/s320/IMG_20171001_160107.jpg" width="239" /></a></div>
<div class="MsoNormal">
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<div class="MsoNormal">
There are counters to these fat gains, as we know, prevention
is better than trying to correct a problem once you have it. One method that
seems successful is to weigh yourself daily over the holiday season<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn5" name="_ednref5" style="mso-endnote-id: edn5;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[v]</span></span></span></span></a>
<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn6" name="_ednref6" style="mso-endnote-id: edn6;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vi]</span></span></span></span></a>.
By weighing you can counteract any gains before they become serious. Another
option is to consider adding in lower calorie meals between those high calorie
feasts. Salad, steamed vegetables and snacks of fruit can all lower the daily
calorific intake if you find yourself starting to add on a little fat. Consider
portion control at the more indulgent meals, smaller portions can really lead
to smaller waistlines<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn7" name="_ednref7" style="mso-endnote-id: edn7;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vii]</span></span></span></span></a>.
Lastly increase physical activity, this does not have to mean more hours in the
gym<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn8" name="_ednref8" style="mso-endnote-id: edn8;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[viii]</span></span></span></span></a>.
Go for a hike in the woods or stroll along a beach, cycle or indulge in any
activity that burns calories and is enjoyable to you. If this means the gym,
then by all means include more sessions, add in some form of cardio and
resistance work into your workouts, also compressing more activity into every
session, you can use supersets, or complexes to increase exercise density (so
more work, or tonnage lifted, per hour).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjGxIjPDj3VUL9TZKIiO1WAxzSUbWw4Og5XpXHDZ0P_57mNwHkt7Rm-bnQ4kp6f_qwiKbZucLSXSHA_QwyE0TfbnIdXsJ2Z2zhs86jneQiWANtOSZEydlBOUsonDd-WvhxxDzcKaEzAdG/s1600/IMG_20170623_170848.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjGxIjPDj3VUL9TZKIiO1WAxzSUbWw4Og5XpXHDZ0P_57mNwHkt7Rm-bnQ4kp6f_qwiKbZucLSXSHA_QwyE0TfbnIdXsJ2Z2zhs86jneQiWANtOSZEydlBOUsonDd-WvhxxDzcKaEzAdG/s320/IMG_20170623_170848.jpg" width="320" /></a></div>
<div class="MsoNormal">
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<div class="MsoNormal">
So, let’s look at practical examples you can use. Let’s say
you burn 300Kcal per session, and let’s also say the average person puts on 1-2
pounds over the Xmas period. Although we have a lot of variables, let’s look at
basic energy in/energy out. A pound of fat is about 3,500Kcal, so you would
need around 12-24 exercise sessions to burn off that many calories. So, I would
start at the beginning of December, before the time you indulge and include 3-4
sessions a week. As an example 1 hour of hiking is approximately 370Kcal per
hour, an hour of weight training 266Kcal. Obviously intensity and bodyweight
can affect these numbers.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVdRpWNRxLdW157UKogXOXyUC5EmRD9WlI6PIo4deGOibBW3wRf3EDGRFiIBDd4Rhmzt6OhvNgS7A50PpJgcYJBfI9q3ZbHBs6HYoiisNdUPOHnADmydPl6m1MhpjHMszIPxGLoKwoVI1O/s1600/IMG_20170818_145430.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVdRpWNRxLdW157UKogXOXyUC5EmRD9WlI6PIo4deGOibBW3wRf3EDGRFiIBDd4Rhmzt6OhvNgS7A50PpJgcYJBfI9q3ZbHBs6HYoiisNdUPOHnADmydPl6m1MhpjHMszIPxGLoKwoVI1O/s320/IMG_20170818_145430.jpg" width="320" /></a></div>
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<div class="MsoNormal">
Below I have included a list of activities and the calories
burnt (taken from Harvard heart letter). These are obviously estimates, but
they can give you some idea of the exertion needed to do each form of activity,
but generally whatever the activity, the more strenuous it is, the more
calories are burnt per hour. So, allow yourself to enjoy the coming holiday season,
but be aware of the actions you need to be taking to avoid unwanted fat gain.</div>
<div class="MsoNormal">
All info gathered from Harvard medical school<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_edn9" name="_ednref9" style="mso-endnote-id: edn9;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ix]</span></span></span></span></a></div>
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<w:LsdException Locked="false" Priority="70" SemiHidden="false"
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<w:LsdException Locked="false" Priority="71" SemiHidden="false"
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<w:LsdException Locked="false" Priority="72" SemiHidden="false"
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<w:LsdException Locked="false" Priority="73" SemiHidden="false"
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<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
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UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
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UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
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<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
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<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;
mso-fareast-language:EN-US;}
</style>
<![endif]-->
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="mso-cellspacing: 0cm; mso-padding-alt: 3.0pt 3.0pt 3.0pt 3.0pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td colspan="3" style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Calories burned in 30-minute activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Gym
Activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">125-pound
person</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155-pound
person</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">185-pound
person</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Weight
Lifting: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Aerobics:
water</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Stretching,
Hatha Yoga</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Calisthenics:
moderate</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Riders:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Aerobics:
low impact</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">165</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">244</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Stair
Step Machine: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Teaching
aerobics</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Weight
Lifting: vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Aerobics,
Step: low impact</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Aerobics:
high impact</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling,
Stationary: moderate</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rowing,
Stationary: moderate</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Calisthenics:
vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Circuit
Training: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rowing,
Stationary: vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">255</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">316</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">377</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Elliptical
Trainer: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 19;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Ski
Machine: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">285</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">353</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">422</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 20;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Aerobics,
Step: high impact</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 21;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling,
Stationary: vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">315</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">391</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">466</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 22;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 23;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Training
and Sport Activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 24;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Billiards</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">75</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">93</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">111</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 25;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bowling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 26;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Dancing:
slow, waltz, foxtrot</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 27;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Frisbee</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 28;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Volleyball:
non-competitive, general play</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 29;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Water
Volleyball</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 30;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Archery:
non-hunting</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 31;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Golf:
using cart</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 32;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Hang
Gliding</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 33;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Curling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 34;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Gymnastics:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 35;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Horseback
Riding: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 36;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Tai Chi</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 37;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Volleyball:
competitive, gymnasium play</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 38;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Walking:
3.5 mph (17 min/mi)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 39;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Badminton:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 40;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Walking:
4 mph (15 min/mi)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 41;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kayaking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 42;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Skateboarding</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 43;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Snorkeling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 44;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Softball:
general play</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 45;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Walking:
4.5 mph (13 min/mi)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 46;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Whitewater:
rafting, kayaking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 47;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Dancing:
disco, ballroom, square</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">165</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">244</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 48;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Golf:
carrying clubs</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">165</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">244</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 49;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Dancing:
Fast, ballet, twist</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 50;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Fencing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 51;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Hiking:
cross-country</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 52;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Skiing:
downhill</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 53;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 54;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Walk/Jog:
jog <10 min.="" span=""></10></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 55;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Water
Skiing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 56;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Wrestling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 57;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Basketball:
wheelchair</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">195</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">242</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">289</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 58;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Race
Walking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">195</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">242</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">289</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 59;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Ice
Skating: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 60;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Racquetball:
casual, general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 61;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rollerblade
Skating</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 62;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Scuba
or skin diving</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 63;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Sledding,
luge, toboggan</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 64;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Soccer:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 65;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Tennis:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 66;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Basketball:
playing a game</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 67;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling:
12-13.9 mph</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 68;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Football:
touch, flag, general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 69;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Hockey:
field & ice</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 70;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rock
Climbing: rappelling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 71;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
5 mph (12 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 72;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
pushing wheelchair, marathon wheeling</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 73;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Skiing:
cross-country</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 74;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Snow
Shoeing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 75;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
backstroke</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 76;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Volleyball:
beach</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 77;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling:
BMX or mountain</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">255</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">316</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">377</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 78;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Boxing:
sparring</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 79;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Football:
competitive</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 80;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Orienteering</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 81;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
5.2 mph (11.5 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 82;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
cross-country</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">270</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">335</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">400</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 83;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling:
14-15.9 mph</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 84;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Martial
Arts: judo, karate, kickbox</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 85;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Racquetball:
competitive</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 86;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rope
Jumping</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 87;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
6 mph (10 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 88;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
breaststroke</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 89;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
laps, vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 90;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
treading, vigorous</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 91;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Water
Polo</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">300</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">372</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">444</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 92;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rock
Climbing: ascending</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">330</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">409</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">488</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 93;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
6.7 mph (9 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">330</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">409</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">488</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 94;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
butterfly</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">330</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">409</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">488</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 95;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Swimming:
crawl</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">330</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">409</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">488</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 96;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling:
16-19 mph</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">360</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">446</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">533</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 97;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Handball:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">360</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">446</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">533</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 98;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
7.5 mph (8 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">375</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">465</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">555</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 99;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
8.6 mph (7 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">435</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">539</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">644</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 100;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bicycling:
> 20 mph</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">495</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">614</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">733</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 101;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Running:
10 mph (6 min/mile)</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">495</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">614</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">733</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 102;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 103;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Outdoor
Activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 104;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Planting
seedlings, shrubs</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 105;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Raking
Lawn</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 106;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Sacking
grass or leaves</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 107;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Gardening:
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 108;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Mowing
Lawn: push, power</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 109;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Operate
Snow Blower: walking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 110;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Plant
trees</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 111;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Gardening:
weeding</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">139</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">172</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 112;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Carrying
& stacking wood</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 113;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Digging,
spading dirt</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 114;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Laying
sod / crushed rock</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 115;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Mowing
Lawn: push, hand</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">165</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">244</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 116;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Chopping
& splitting wood</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 117;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Shoveling
Snow: by hand</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 118;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 119;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Home
& Daily Life Activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 120;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Sleeping</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">19</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">23</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">28</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 121;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Watching
TV</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">23</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">28</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">33</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 122;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Reading:
sitting</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">34</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">42</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">50</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 123;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Standing
in line</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">38</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">47</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">56</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 124;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Cooking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">75</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">93</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">111</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 125;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Child-care:
bathing, feeding, etc.</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 126;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Food
Shopping: with cart</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 127;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Moving:
unpacking</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 128;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Playing
w/kids: moderate effort</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 129;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Heavy
Cleaning: wash car, windows</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 130;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Child
games: hop-scotch, jacks, etc.</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 131;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Playing
w/kids: vigorous effort</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 132;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Moving:
household furniture</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 133;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Moving:
carrying boxes</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 134;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 135;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Home
Repair</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 136;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Auto
Repair</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 137;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Wiring
and Plumbing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 138;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Carpentry:
refinish furniture</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 139;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Lay or
remove carpet/tile</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 140;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Paint, paper,
remodel: inside</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">135</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">167</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">200</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 141;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Cleaning
rain gutters</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 142;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Hanging
storm windows</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 143;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Paint
house: outside</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">150</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">186</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">222</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 144;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Carpentry:
outside</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 145;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Roofing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 146;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 147;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Occupational
Activities</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top"><br /></td>
</tr>
<tr style="mso-yfti-irow: 148;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Computer
Work</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">41</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">51</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">61</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 149;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Light Office
Work</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">45</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">56</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">67</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 150;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Sitting
in Meetings</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">49</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">60</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">72</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 151;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Desk
Work</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">53</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">65</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">78</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 152;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Sitting
in Class</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">53</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">65</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">78</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 153;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Truck
Driving: sitting</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">60</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">74</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">89</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 154;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Bartending/Server</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">75</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">93</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">111</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 155;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Heavy
Equip. Operator</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">75</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">93</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">111</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 156;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Police
Officer</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">75</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">93</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">111</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 157;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Theater
Work</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 158;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Welding</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">90</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">112</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">133</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 159;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Carpentry
Work</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">105</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">130</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">155</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 160;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Coaching
Sports</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 161;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Masseur,
standing</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">120</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">149</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">178</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 162;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Construction,
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">165</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">205</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">244</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 163;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Coal
Mining</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 164;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Horse
Grooming</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">180</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">223</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">266</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 165;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Masonry</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">210</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">260</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">311</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 166;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Forestry,
general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 167;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Heavy
Tools, not power</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 168;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Steel
Mill: general</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">240</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">298</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">355</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 169; mso-yfti-lastrow: yes;">
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Firefighting</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">360</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">446</span></div>
</td>
<td style="padding: 3.0pt 3.0pt 3.0pt 3.0pt;" valign="top">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">533</span></div>
</td>
</tr>
</tbody></table>
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<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">(This
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information or to order, please go to </i></span><a href="http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter.htm"><i><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://www.health.harvard.edu/heart</span></i></a><i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">.)</span></i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_ednref1" name="_edn1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span></span></span></a>
Yanovski JA, et al. A prospective study of holiday weight gain. 2015 Feb 21 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/</a></div>
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<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_ednref2" name="_edn2" style="mso-endnote-id: edn2;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span></span></span></a>
Holiday weight gain slight, but may last a lifetime. 2000 March 22 <a href="https://www.nichd.nih.gov/newsroom/releases/holidayweightgain">https://www.nichd.nih.gov/newsroom/releases/holidayweightgain</a></div>
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Wansink B, et al. Weight gain over the holidays in three countries. 2016 Sept
22 <a href="https://www.nejm.org/doi/full/10.1056/NEJMc1602012">https://www.nejm.org/doi/full/10.1056/NEJMc1602012</a></div>
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M, et al. Effectiveness of a brief behavioural intervention to prevent weight
gain over the Christmas holiday period: randomised controlled trial. 2018 Dec
10 <a href="https://www.bmj.com/content/363/bmj.k4867">https://www.bmj.com/content/363/bmj.k4867</a></div>
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Kaviani S, et al. Daily self-weighing to prevent holiday-associated weight gain
in adults. 2019 May 22 <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22454">https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22454</a></div>
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<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_ednref7" name="_edn7" style="mso-endnote-id: edn7;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vii]</span></span></span></span></a>
Holiday weight: How to maintain, not gain. 2018 Nov 27 <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/holiday-weight-how-to-maintain-not-gain/art-20390088">https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/holiday-weight-how-to-maintain-not-gain/art-20390088</a></div>
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<a href="https://www.blogger.com/blogger.g?blogID=2132650590416885231#_ednref8" name="_edn8" style="mso-endnote-id: edn8;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[viii]</span></span></span></span></a>
Sarnataro BR. Exercise to lose weight. <a href="https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#1">https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#1</a></div>
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Calories burned in 30 minutes for people of three different weights. <a href="https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities">https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities</a></div>
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-45072230898216391342019-02-02T13:19:00.001-08:002019-02-02T13:19:36.465-08:00The urgency of strength<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0AAbUrpznq7A7Sh4kuXsbnzA-X1BXIc1riu4uMMcFeCeuG9sxJlUvdvjnTmniOI-LZZ4H5-dc_bX9HpFFBS7hthGDq0Whyphenhyphen5kZw45co5Spc-61hc9_Hh-TC3pqbnHQANKTzRt-QwigHOm_/s1600/P1070811.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0AAbUrpznq7A7Sh4kuXsbnzA-X1BXIc1riu4uMMcFeCeuG9sxJlUvdvjnTmniOI-LZZ4H5-dc_bX9HpFFBS7hthGDq0Whyphenhyphen5kZw45co5Spc-61hc9_Hh-TC3pqbnHQANKTzRt-QwigHOm_/s320/P1070811.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
There are many attributes a human needs to thrive, one of
the most time consuming to develop is strength, although strength is not the
first physical attribute to fade with age (that honour goes to power – strength
with speed), strength can begin to decline not too long after we reach our physical
peak (mid-20’s) if we do not work to maintain or build it. There are good
points, we can add to our strength at any age, but there are also bad points,
strength only develops slowly, with humans often taking decades of training to reach
their full potential. This can be bypassed somewhat using drugs, but for
virtually all drug-free trainees 10-20 years will be needed to reach their
maximum strength output. So technically an untrained person could start in
their 50’s and reach their peak strength in their 60-70’s!</div>
<div class="MsoNormal">
However there is a darker side for those who do not strength
train. The body is not static, it has 2 states, anabolic (building) or catabolic (breaking down). Everyone
goes through these 2 states many times each day, but generally the body is
either growing, or shrinking overall. I am simplifying here as you can be
losing fat and holding as much muscle as possible, but here I am talking about
someone who stays about the same on a daily basis. If the muscles are worked
then they tend to breakdown during the intense activity and regrow a little larger and stronger, or they
are slowly removed as unnecessary if they are not used. As well as the aesthetic
of looking less muscular you have countless hormonal changes<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn1" name="_ednref1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span></span></span></a>,
changes to bone density<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn2" name="_ednref2" style="mso-endnote-id: edn2;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span></span></span></a> and
even gut biome<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn3" name="_ednref3" style="mso-endnote-id: edn3;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span></span></span></span></a> that
all negatively affect your robustness, your feelings of wellbeing<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn4" name="_ednref4" style="mso-endnote-id: edn4;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iv]</span></span></span></span></a>,
your overall health outcomes and even your likelihood of death<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn5" name="_ednref5" style="mso-endnote-id: edn5;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[v]</span></span></span></span></a>.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUaKaMZueRPljSgaeOJUK5ykYZnaYDxM1HBh0HdR_7B67FMPlKnwdIdqYPCRZ2Ezp-tFDSc-1GUMaPt-BsA98CMBAGR_pOKw1kHAN5SSLJn54Yhhc60lvqjQgH0P-eWWINWEmDQq-zi7p/s1600/crow-devils+dyke+panorama.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="198" data-original-width="400" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUaKaMZueRPljSgaeOJUK5ykYZnaYDxM1HBh0HdR_7B67FMPlKnwdIdqYPCRZ2Ezp-tFDSc-1GUMaPt-BsA98CMBAGR_pOKw1kHAN5SSLJn54Yhhc60lvqjQgH0P-eWWINWEmDQq-zi7p/s320/crow-devils+dyke+panorama.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s get down to the basics, the older you are, the more
important the need to begin some form of resistance training.<span style="mso-spacerun: yes;"> </span>The older you are, the longer it will take to
reach your peak strength and the lower that peak will be (assuming you started
after your hormonal peak around the mid-20’s). However, it is possible you will obtain more benefits by continuing exercise into old age, than you would achieve by just getting really
strong in your 20’s then stopping and relying on your previous strength levels
to maintain you as you age<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_edn6" name="_ednref6" style="mso-endnote-id: edn6;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vi]</span></span></span></span></a>.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi42wOERQE9tLeSBky9K7K7NXCWiNinbJjSL1oRev5RK_WX5pIyXJXJ_qaGRqjBlWXf07G_FUlnea9QH3ycVcJK06l_xT5W_h5Ua0x8nsIfRGeqxBVSMO7VufnmNuA5SGrvqs5z8J78yIeO/s1600/P1071037.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi42wOERQE9tLeSBky9K7K7NXCWiNinbJjSL1oRev5RK_WX5pIyXJXJ_qaGRqjBlWXf07G_FUlnea9QH3ycVcJK06l_xT5W_h5Ua0x8nsIfRGeqxBVSMO7VufnmNuA5SGrvqs5z8J78yIeO/s320/P1071037.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, now we can agree you need to increase your strength, the
question is how? I cannot answer that for you. For me I enjoy using weights and
so weights are the way I add to my physical and mental wellbeing. There are
people who prefer using their bodyweight, using machines or similar. It does not
really matter what you choose as long as you enjoy it. Sure, one way may be
better, but pick the one you enjoy and will continue with.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ideals of strength and power differ between sexes, between
sizes of humans and how old that person is. A 100 year old deadlifting 50Kg is
probably a good lift (I do not know off-hand the records for the 100 year old
deadlift, or if there is one?), however for a healthy 80Kg 25 year old male,
50Kg is not very impressive (assuming there are no issues that limit the lift,
for some people it could be exceptional). So, although I cannot, nor would I,
offer the definitive exercise programme, what I can do is offer you a general
programme and allow you to change or even discard it in favour of one you
prefer.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDq6ov_bQODfGKPfwxGa2_lnFleqT2UOBCMa8Em30-q0wJXo6FyrChETwS-9CFEzNe-eRj6_S2RiHzMb6majQZ1buTphj0d5TWf9RkYAhx3UYsPowL7Bln1M95wHH8jCTDGObIp6a7lsK/s1600/P1106385.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDq6ov_bQODfGKPfwxGa2_lnFleqT2UOBCMa8Em30-q0wJXo6FyrChETwS-9CFEzNe-eRj6_S2RiHzMb6majQZ1buTphj0d5TWf9RkYAhx3UYsPowL7Bln1M95wHH8jCTDGObIp6a7lsK/s320/P1106385.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Before starting do a proper warm-up, the older or less
active you are, then the more important a warm-up is ( <a href="https://veganbodybuilding.blogspot.com/2017/01/older-trainees-and-exercise-frequency.html">https://veganbodybuilding.blogspot.com/2017/01/older-trainees-and-exercise-frequency.html</a> ). My personal method is:</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
Foam rolling (you can check out
the myofascial release book here <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
)</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
Warm-up - I follow the idea of a
more intense warm-up than many. For some people my warm-up could be their first
workout if they are not conditioned. I will put together something about a
correct warm-up soon. I try to move in most planes of motion and go from the floor
to standing in a variety of ways.</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
Basic starter routine:</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<br /></div>
<div class="MsoNormal">
<b>Mon</b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Squat 3x10</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Overhead press 3x10</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Bent over dumbbell row 3x10 (each arm)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stir the pot on a stability ball 3x5 (each way)</li>
</ul>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
<b>Wed</b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Split squat 3x8 (each leg)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Press-up (push-up) 3x10</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span> Chin-up 3x10 (if you are not able to do many
reps use ‘ladders’ to increase your volume <a href="https://veganbodybuilding.blogspot.com/2012/03/ladders-easy-way-to-increase-volume.html">https://veganbodybuilding.blogspot.com/2012/03/ladders-easy-way-to-increase-volume.html</a></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Standing calf raise 3x10</li>
</ul>
<br />
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<b>Fri</b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Deadlift 3x10<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Shrug or high pull 3x10</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Bicep curl 3x10<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tricep extensions 3x10</li>
</ul>
<br />
<div class="MsoNormal">
This is a beginner routine, if some are too easy or too hard
it is fine to progress or regress them to suit your current fitness levels and
of course if anything hurts drop it and replace with something else. If you
need any advice on changes, videos of the exercises etc, let me know in the
comments and of course always consult with your health care specialist before
starting any new fitness programme.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Discounts</b></div>
<div class="MsoNormal">
35% off of <a href="http://www.veganicity.com/home.php">http://www.veganicity.com/home.php</a>
supplements using code <b>VEGANBODY2018</b></div>
<div class="MsoNormal">
15% off <a href="https://www.vegetology.co.uk/">https://www.vegetology.co.uk/</a>
supplements using code <b>VEGANHEALTH</b></div>
<div class="MsoNormal">
25% off <a href="http://freetfootwear.co.uk/">http://freetfootwear.co.uk/</a>
shoes using code <b>PeteR</b></div>
<div class="MsoNormal">
10% off <a href="http://veggie-style.com/">http://veggie-style.com/</a>
supplements using code <b>VBB</b></div>
<div class="MsoNormal">
10% off <a href="http://revolution-foods.com/">http://revolution-foods.com/</a>
supplements using code <b>vbb</b></div>
<div class="MsoNormal">
10% off <a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a>
exercise clothing using code <b>VBB </b></div>
<div class="MsoNormal">
<br /></div>
<div style="mso-element: endnote-list;">
<br clear="all" />
<hr align="left" size="1" width="33%" />
<div id="edn1" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref1" name="_edn1" style="mso-endnote-id: edn1;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span></span></span></a> <a href="https://www.acefitness.org/education-and-resources/professional/expert-articles/5593/exercise-and-hormones-8-hormones-involved-in-exercise">https://www.acefitness.org/education-and-resources/professional/expert-articles/5593/exercise-and-hormones-8-hormones-involved-in-exercise</a></div>
</div>
<div id="edn2" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref2" name="_edn2" style="mso-endnote-id: edn2;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span></span></span></a> <a href="https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health">https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health</a></div>
</div>
<div id="edn3" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref3" name="_edn3" style="mso-endnote-id: edn3;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span></span></span></span></a> <a href="https://www.sciencedaily.com/releases/2017/12/171204144757.htm">https://www.sciencedaily.com/releases/2017/12/171204144757.htm</a></div>
</div>
<div id="edn4" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref4" name="_edn4" style="mso-endnote-id: edn4;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iv]</span></span></span></span></a> <a href="https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311">https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311</a></div>
</div>
<div id="edn5" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref5" name="_edn5" style="mso-endnote-id: edn5;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[v]</span></span></span></span></a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453303/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453303/</a></div>
</div>
<div id="edn6" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="https://www.blogger.com/blogger.g?tab=wj&blogID=2132650590416885231#_ednref6" name="_edn6" style="mso-endnote-id: edn6;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vi]</span></span></span></span></a> <a href="https://europepmc.org/abstract/med/9927004/reload=0">https://europepmc.org/abstract/med/9927004/reload=0</a></div>
</div>
</div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-74190196353033010892018-06-17T14:25:00.000-07:002018-06-17T14:25:33.987-07:00The adventure is the journey, not the destination<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE3OiHDgJ5oiHL4NkYy_5_M9mELlJAC1iPim5ZlcA4tUCu-c62D5-e0kL4F9hxQOYabAcSaoTiNvmwMZE4PMp5ECpXwriUx7DCSlrMLBHBazvyd-eXib235dpI1eEdCthkj7UxU_wtERnU/s1600/tire.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE3OiHDgJ5oiHL4NkYy_5_M9mELlJAC1iPim5ZlcA4tUCu-c62D5-e0kL4F9hxQOYabAcSaoTiNvmwMZE4PMp5ECpXwriUx7DCSlrMLBHBazvyd-eXib235dpI1eEdCthkj7UxU_wtERnU/s320/tire.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many people have dreams, goals and desires that they wish to
achieve. You may want to be Mr Olympia, become a champion powerlifter or have
6-pack abs. Whatever the goal or dream, remember this fact. It is not the goal
that is the important feature of this idea, it is the journey to that goal that
will decide if you achieve it or not. In fact you may or may not actually
succeed in that goal, so deciding on a goal becomes “Is the journey itself worth
the sacrifice and effort”. Suppose I said you will go to the gym, drive
yourself hard for over a decade and you will not become a pro bodybuilder, is
the journey itself enough to drive you? If you say it is not, then I would not
pick that journey. To succeed the journey needs to be enough to sustain you, you
need to love the process that leads to that goal. We are not being simplistic,
obviously some aspects of any goal may be dull, scary or even unpleasant, but overall
you need to enjoy the process to succeed.<span style="mso-spacerun: yes;">
</span>Winning a medal is a fleeting moment in time, a blip in your life, but
the journey to that goal can take years or even decades to complete, so
consider the process before you decide on a goal.<span style="mso-spacerun: yes;"> </span>If you want 6-pack abs, but love fatty food
and exciting dining adventures, then giving that all up may not be the best
journey choice you could make.<span style="mso-spacerun: yes;"> </span>Maybe just
staying trim and in decent shape while still enjoying regular culinary
adventures is a thing that would add depth and appreciation to your life? If
you want to be the strongest man in the world, but hate the gym, then maybe you’d
be better finding a goal that didn’t involve so much of life in a gym
situation? You have one life, spending the majority of it doing something you
do not want to do seems very wasteful of your time.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxmX4Oa415bwnbJYk9k1eKrSFYBxaF-Y2jLJd_QWZ0y3PthVHSEXloed68L-UhFNbcGZi2-C0ciC4_9E05qtuhQxPqlgtNvP1L8-AP41yKckIOOU4dlQ9YHTFfn2Y3gySlsUPFndWr75f2/s1600/scaffold2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxmX4Oa415bwnbJYk9k1eKrSFYBxaF-Y2jLJd_QWZ0y3PthVHSEXloed68L-UhFNbcGZi2-C0ciC4_9E05qtuhQxPqlgtNvP1L8-AP41yKckIOOU4dlQ9YHTFfn2Y3gySlsUPFndWr75f2/s320/scaffold2.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It is surprising how many people do not think of the process
when they begin to choose a goal. They think of college in terms of what will
give them the highest paid career, they think of jobs in terms of what will be
the most financially successful. In both of these outcomes they have not
thought if they will enjoy those courses or the job that follows. Let me offer
you two job examples; One pays a lot, you will have a fabulous home, nice cars
and all the luxuries imaginable, but you will hate the job, every workday will
be long hours and you will rarely feel happiness in the job. By 50 you will
begin to suffer serious stress related issues, your family life will be terrible,
you will potentially suffer issues with alcohol or other abuse just to cope
with the work. Or our second scenario where you find a job you enjoy a lot, it
is challenging and sometimes you fail, but generally you do well, you improve.
Again, you might have to work long hours, but these are productive hours with
results you care about. It is a mid-income job, you are not exactly poor, but
your car is a few years old, you have a small property, but you have few
luxuries. By 50 you are still in good health and have a happy life generally.
The first guy might retire with immense wealth and the second guy may retire
with much less, but if we look back on their journey was it really worth all
those decades unhappy to achieve the goal of immense wealth? Wouldn’t it have
made more sense to do what made them happy for decades, but end up with less?</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKgNhwUoLrxqkNz47IFMtrkjxt3rigL-pkHtNDje3BC2D2fyJv0dE5GZTDyJyB16tgFLPiOzOjGD1G73V8yvKiPCpraQ7Mi7jPbjsYJ-kVa6sz4BkHP8B1oAkg4ZcmdQ9aCvDfhEzlcksj/s1600/viaduct.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKgNhwUoLrxqkNz47IFMtrkjxt3rigL-pkHtNDje3BC2D2fyJv0dE5GZTDyJyB16tgFLPiOzOjGD1G73V8yvKiPCpraQ7Mi7jPbjsYJ-kVa6sz4BkHP8B1oAkg4ZcmdQ9aCvDfhEzlcksj/s320/viaduct.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Before you think I am suggesting you always limit yourself,
let me reverse the scenario.<span style="mso-spacerun: yes;"> </span>Suppose you
love exercise, the process of muscle growth. Now you could settle for a job or
follow your dream of becoming a bodybuilder.<span style="mso-spacerun: yes;">
</span>If the training is what makes you happy, then maybe the right goal for
you to aim at is to see how far you can go in the bodybuilding field. You may
just be a Mr Olympia one day, or if starting businesses is what you love to do,
then maybe developing multimillion pound businesses might be the way forward
for you. What I am saying is pick a process that you mainly enjoy, then
consider how to make a goal from that journey.<span style="mso-spacerun: yes;">
</span>You are more likely to be happy if you plan things that way. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRUfE_81b1CgYQ-7KDk-cQoet4f3USLIslpSls3Ai6KF060Mw35LBEJDsZIlTXWH8fVMEkLwEzo8dLHcFrdfblysb-bM5t55F-VtFokV-66cWJf2sDjnsjBSSPK_pgUvSyIlS7xNQf6dSe/s1600/gears.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRUfE_81b1CgYQ-7KDk-cQoet4f3USLIslpSls3Ai6KF060Mw35LBEJDsZIlTXWH8fVMEkLwEzo8dLHcFrdfblysb-bM5t55F-VtFokV-66cWJf2sDjnsjBSSPK_pgUvSyIlS7xNQf6dSe/s320/gears.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a></div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
<div class="MsoNormal">
Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/">http://veganbodybuild.tumblr.com/</a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are a few money off codes you might want to explore:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.veganicity.com/">http://www.veganicity.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
35% off using code VEGANBODY2018</div>
<div class="MsoNormal">
orders by post, online or phone</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a></div>
<div class="MsoNormal">
(Minimal footwear)</div>
<div class="MsoNormal">
30%off using code PeteR</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.vegetology.com/">https://www.vegetology.com</a></div>
<div class="MsoNormal">
(Supplements)</div>
<div class="MsoNormal">
15% off using code VEGANHEALTH</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a></div>
<div class="MsoNormal">
(Superfoods)</div>
<div class="MsoNormal">
10% off using code vbb</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://veggie-style.com/">http://veggie-style.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
10% off using code VBB</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a></div>
<div class="MsoNormal">
(Exercise clothing)</div>
<div class="MsoNormal">
10% off using code VBB</div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-37558052535936108392018-05-26T09:00:00.000-07:002018-05-26T09:00:17.757-07:00Training is a treadmill<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH0NJxxWBL47Mpvr4QgIve9ibJ2Zh6ExR_H7MXUL4vV1wCHvVOHIGw6opUu9L_G1n-44cWNPmXLTR5vxWu1v_pWVqgvBp3p_45FCLwtg77J76PsStf6s2owIDJTMTP0GAv6qLAAUNW4qsw/s1600/CIMG4646-little.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="283" data-original-width="378" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH0NJxxWBL47Mpvr4QgIve9ibJ2Zh6ExR_H7MXUL4vV1wCHvVOHIGw6opUu9L_G1n-44cWNPmXLTR5vxWu1v_pWVqgvBp3p_45FCLwtg77J76PsStf6s2owIDJTMTP0GAv6qLAAUNW4qsw/s320/CIMG4646-little.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I believe that exercise has a good analogy with the person on
the treadmill. If you slowly walk forward, you stay about the same, if you
stop, you are going backwards. To move forward you have to run! It takes some
effort to actually stay still, let alone move forward.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdocU_Rb8468U4tH7IC7Z9Pjh1Z5rvIj-4fGlRgdZmXMYHzO5N6BdREMrfy-lN43OBowdJUOqciAlh2F1wl0BRmoAhWLarUk_NSugEP3qVYMkWL1jjcTwlb_lihBFy2GyNk989Nz_qrsv/s1600/CIMG5564.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdocU_Rb8468U4tH7IC7Z9Pjh1Z5rvIj-4fGlRgdZmXMYHzO5N6BdREMrfy-lN43OBowdJUOqciAlh2F1wl0BRmoAhWLarUk_NSugEP3qVYMkWL1jjcTwlb_lihBFy2GyNk989Nz_qrsv/s320/CIMG5564.jpg" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I believe training is the same (once you reach adulthood).
As a trainee if you plod along, doing the same old pace, you will achieve the
same old results.<span style="mso-spacerun: yes;"> </span>You have seen the
people in the gym who look the same after months or years doing the same
things.<span style="mso-spacerun: yes;"> </span>They often have ridged, set
routines and do not focus on goals or plan their training. Let’s look at some
ways you can plan your yearly training cycles.<span style="mso-spacerun: yes;">
</span>First off a lot will depend on what you do and your goals, some people
may need to lose weight, some may need to add muscle, others may use exercise
to improve a sporting or leisure activity? So, your first chore has to be to
decide why you want to exercise, what is the end goal?</div>
<div class="MsoNormal">
After you have the final goal, the next is to break up your
training into mesa cycles throughout the year.<span style="mso-spacerun: yes;">
</span>If you want to look buff, you might want to break the year into 3 or 4
mesa cycles.<span style="mso-spacerun: yes;"> </span>This will include a
strength cycle, a hypertrophy cycle, a conditioning cycle and a peaking cycle
(usually the peaking cycle will be just before summer, so you look your best
topless on the beach).<span style="mso-spacerun: yes;"> </span>If you are
someone into a sport, you split it into off-season exercise, pre-season
exercise and during the season exercise. These will probably be strength
focused off-season, adding in conditioning as the season approaches and then
minimal workouts to hold strength during the season (depending on the sport).
Strength athletes like powerlifters or weightlifters will focus on specificity,
so they will have more non-specific exercise during the off-season, then focus
on their actual sport more and more as the contest approaches, then a peaking
cycle leading into the contest.<span style="mso-spacerun: yes;"> </span>This
does not mean not doing the lifts off-season, but it does allow for doing
variations, conditioning and other exercises to be included.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpc61cTbnYvdgRvF5xLjqn1fzCo-9Kw-BWEhA0FUfEY6hXjulO056-9M9gBjurF4r3lfXaveiuDKs5CjzaipsErvIyXrcbM6lttArIKnIlJAyISghDyDiHiDtF3HbxmPc1lor1gbuLeA-/s1600/triple-hub.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="400" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpc61cTbnYvdgRvF5xLjqn1fzCo-9Kw-BWEhA0FUfEY6hXjulO056-9M9gBjurF4r3lfXaveiuDKs5CjzaipsErvIyXrcbM6lttArIKnIlJAyISghDyDiHiDtF3HbxmPc1lor1gbuLeA-/s320/triple-hub.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now we have an idea of what we want to do, we now need to
find ways to really push forward. A lot depends on your goals, but if you are
looking at 100 pound weight loss, set intermediate goals. Celebrate every pound
lost, buy yourself something nice when you lose 5 pounds.<span style="mso-spacerun: yes;"> </span>Learn to enjoy the process, the goal is
always anti-climatic, but enjoying the process continues as long as you are
doing it! If you want to lift 100 pounds, but you are only lifting 50 pounds,
lifting 51 pounds may not seem like much, but it is that step closer to the 100
pounds you want to get, so celebrate that. A PR (personal record) of 1 pound is
as valid as a 50 pound PR, enjoy the moment. To go back to the treadmill
analogy, every little PR, whether it is an extra rep, an extra pound or doing
something with a few seconds less rest is just upping that pace on the
treadmill a little, you started jogging instead of walking.<span style="mso-spacerun: yes;"> </span>The only sprinters in this analogy are people
new to training (or possibly people who begin taking anabolic steroids).<span style="mso-spacerun: yes;"> </span>Those are the 2 times a person would be
sprinting in this allegory, the rest of us will be walking, jogging or stopped.
Throughout life we will go through times of each, will have times we move
forward, times we ‘go through the motions’ and times of injury or distraction
where we regress. Our goal must be to maximise the times we move forward and
minimise the times we regress. You can do this by finding things you really
enjoy doing, that way you will be keen to actually do the work, secondly set
short term goals, so you will actually move forward slowly and not stagnate.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7V1zrNLohvdQT-mVJ37e1c_Ae14wIqfBaNIdmAI3DrCtG0UFFv0YpLOeh3eQa4ohbs-boFAj7-qlsFpnqqANfrCSuDUi6elWxeDgdk6uLmY0UwxbbQDJIO80iLOrbV4Vn4hQRLXd2Vaf/s1600/Pete2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="609" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7V1zrNLohvdQT-mVJ37e1c_Ae14wIqfBaNIdmAI3DrCtG0UFFv0YpLOeh3eQa4ohbs-boFAj7-qlsFpnqqANfrCSuDUi6elWxeDgdk6uLmY0UwxbbQDJIO80iLOrbV4Vn4hQRLXd2Vaf/s320/Pete2.jpg" width="210" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The final point to remember is that this is a process, so
there may be goals along the way, but there is never a finish line, every goal
is just a stepping stone to the next challenge, never be satisfied and never
stop striving!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a></div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
<div class="MsoNormal">
Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/">http://veganbodybuild.tumblr.com/</a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are a few money off codes you might want to explore:</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw4SuCktYL0RO3GVQyGbHTw0FhAyEGkW2OvROWh_Pf7dg3ksBEi4I-Q4VjtDi7IuC37MPKGm_np7br4yHcsfELrzvlslNOdf2YZA_a04DJEADxo4vwenFvpxI_We0ZH2nGQOMDXT9TnsIo/s1600/veganicity-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="112" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw4SuCktYL0RO3GVQyGbHTw0FhAyEGkW2OvROWh_Pf7dg3ksBEi4I-Q4VjtDi7IuC37MPKGm_np7br4yHcsfELrzvlslNOdf2YZA_a04DJEADxo4vwenFvpxI_We0ZH2nGQOMDXT9TnsIo/s1600/veganicity-thumb.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.veganicity.com/">http://www.veganicity.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
35% off using code VEGANBODY2018</div>
<div class="MsoNormal">
orders by post, online or phone</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QFXkNCgezpWwCrBK7qZXaQZKI0wc5tm4nx7k1P0P9GztP5sG9zdj3oTZvYY7ygxZNzDdSOk35vRWZ_Bdbdx_ZNvavrMpXcQOcn9xTnOISJXvGCrKdzWGElEzyLDaRdgfkR6v64ym4u2_/s1600/feet-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="112" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QFXkNCgezpWwCrBK7qZXaQZKI0wc5tm4nx7k1P0P9GztP5sG9zdj3oTZvYY7ygxZNzDdSOk35vRWZ_Bdbdx_ZNvavrMpXcQOcn9xTnOISJXvGCrKdzWGElEzyLDaRdgfkR6v64ym4u2_/s1600/feet-thumb.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a></div>
<div class="MsoNormal">
(Minimal footwear)</div>
<div class="MsoNormal">
30%off using code PeteR</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-62274291567402153942018-05-20T08:00:00.000-07:002018-05-20T08:00:08.723-07:00Ever forward<!--[if gte mso 9]><xml>
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By Pete Ryan</div>
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<br /></div>
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<div class="MsoNormal">
You often hear the quote “I want to maintain”, or “I just
don’t want to lose any strength/size”.<span style="mso-spacerun: yes;">
</span>This might be a reasonable sounding goal and it can often be the outcome
in the older trainee, but I do not believe it should be a goal. I will give my
reasoning below.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The human body is a dynamic organism. It is not like a car
or a bike. If you store it carefully, it will not maintain its abilities. What
happens is a body is in two states.<span style="mso-spacerun: yes;"> </span>The
body is either anabolic or catabolic, so it is either growing and rebuilding,
or it is consuming itself and destroying unnecessary parts of itself.<span style="mso-spacerun: yes;"> </span>This is an on-going process that occurs all
the time. Being catabolic can be health promoting by removing old or damaged
cells, but it can also have a negative impact by removing hard fought for
muscle, bone density, tendon durability or fascia strength. Meanwhile we have anabolic
effects which involves adding tissue, this can be muscle and lean tissue, but
adding fat is also an anabolic event. So, our goal is to create methods that
heighten the positive effects of both the catabolic and anabolic processes in
the body. We want to remove old and damaged cells, while also promoting the
creation of new lean tissue with minimal increases in fat storage.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjKxf1ZgaAfElKo43EZpMPCKmNBBdF187ncD3tUJbR3hJhrWnDtcEePjCNKKJxwR4dy8XwiP-u9V417VjLUrW8WPThqy4_8jrGPkg6-KJQoEKwo38Tl8sl1jj3z_vdizvgAVF-9v-dQjqi/s1600/CIMG0718.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjKxf1ZgaAfElKo43EZpMPCKmNBBdF187ncD3tUJbR3hJhrWnDtcEePjCNKKJxwR4dy8XwiP-u9V417VjLUrW8WPThqy4_8jrGPkg6-KJQoEKwo38Tl8sl1jj3z_vdizvgAVF-9v-dQjqi/s320/CIMG0718.jpg" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The best way to achieve these goals is through progressive
resistance exercise. This can be bodyweight, or using equipment. Note the name
of this type of exercise. PROGRESSIVE resistance exercise. That is the goal,
but why is it important to progress, and what do we mean by progression? </div>
<div class="MsoNormal">
Let us look at progression, or to be more precise, let’s
look at non-progression. Let’s say you reach a point where you believe 10 reps
of 100 pounds in an exercise is ‘strong enough’. So, you always do 10 reps or
100 pounds.<span style="mso-spacerun: yes;"> </span>If you never go over that
your body will adapt to it, you will become more efficient at the movement and
you will end up with the very minimum you need to do that 10 reps of 100
pounds. Any issue, ANY problem that increases stress or stops you training will
drop you below that level. As you age, it will become progressively harder to
get those 10 reps. If you reached 10 reps of 100 pounds with ease at 30 years
old, by 50 you will be struggling to get it, by 65 years old you probably won’t
have it any more…and you will blame old age. It will not be aging that took
that lift away from you, it will be the lack of progression.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGxaCCB0DFYAYErlCxYkP1RIa2N1G-uQgg4QJbBYHqQgYEk4qWPvI6feVZf9eMhufsjKDMwetnk80I5BqSNWrxKRocGwqvMa7Kqa-sZIES2Kxhvs6CwWh39MBoCSiOpwDf_gqsvWv3y_p/s1600/hand.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="112" data-original-width="400" height="89" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGxaCCB0DFYAYErlCxYkP1RIa2N1G-uQgg4QJbBYHqQgYEk4qWPvI6feVZf9eMhufsjKDMwetnk80I5BqSNWrxKRocGwqvMa7Kqa-sZIES2Kxhvs6CwWh39MBoCSiOpwDf_gqsvWv3y_p/s320/hand.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now let us look at what we mean by progression.<span style="mso-spacerun: yes;"> </span>When we talk about progression most people
think of ‘intensity’ the actually weight lifted, but that is an
oversimplification of progression.<span style="mso-spacerun: yes;"> </span>Yes
if you lifted 90 pounds and later lifted 100 pounds then you have progressed,
but there are other options. The amount of reps done during an exercise, a
harder variation of an exercise, taking less time between sets, even trying new
forms of exercise that stimulate the body in novel ways and develop new skills,
all of these are forms of progression.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvR7GoG7hzinCiEfPzokXvnihD_6o8troQq8mn7ZBUCZLIlFnHfThlp4PqR3VfL_jkSPB93C052pBdUvshSfshD1lMXAoB6RuzkM7DJ5gOQRxt5nkyd1bXoRRMf-YSPYi2nPaEiYRlryK4/s1600/chains.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="343" data-original-width="300" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvR7GoG7hzinCiEfPzokXvnihD_6o8troQq8mn7ZBUCZLIlFnHfThlp4PqR3VfL_jkSPB93C052pBdUvshSfshD1lMXAoB6RuzkM7DJ5gOQRxt5nkyd1bXoRRMf-YSPYi2nPaEiYRlryK4/s320/chains.jpg" width="279" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most people realise that you cannot keep adding weight to an
exercise (or repetitions).<span style="mso-spacerun: yes;"> </span>There is a
limit, most people will never lift 1,000 pounds or do 1,000 pull-ups in day,
but you can progress by cycling exercises so throughout your life you continue
to progress and move forward.</div>
<div class="MsoNormal">
Let’s return to the person who believes 10 reps of 100
pounds is ‘strong enough’.<span style="mso-spacerun: yes;"> </span>My argument
is they should be aiming at higher numbers (let’s say 125-150 pounds for 12-15
reps), but not do it every week. They should do a mesa cycle working up to that
peak and then move on to other exercises, then return again regularly and aim
at equalling or ideally bettering that goal. So suppose you have four mesa
cycles in a year (3 months each). Mesa cycle 1 would be get to 12-15 reps of 125-150
pounds doing the exercise, mesa cycle 2 could be doing a variation of the same
exercise or working the same muscle groups using other exercises, mesa cycle 3
could be working up to 3-5 reps with 175-200 pounds of that exercise, mesa
cycle 4 could be another variation that works the same muscle groups.<span style="mso-spacerun: yes;"> </span>You can also do variations other than
increasing weight or reps, think about the rest time between sets, what you do
before this exercise.<span style="mso-spacerun: yes;"> </span>So, you could cut
your rest time between sets from 1 minute to 30 seconds, or if you are doing a
curl, do a chin up before you do the curl.<span style="mso-spacerun: yes;">
</span>All these things will change the results and create new demands on your
body.<span style="mso-spacerun: yes;"> </span>You have more than a lifetime of
tweaks to play with. No one will ever have time to try every variable or even
every type of exercise available. So, progression is possible throughout life
and expect to set goals and repeatedly conquer them throughout your life, go
forward, ever forward.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a></div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
<div class="MsoNormal">
Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/">http://veganbodybuild.tumblr.com/</a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are a few money off codes you might want to explore:</div>
<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9LkiHZbq_Ier7F-vF0qOqDSHL5fDh9BNJLsFMizH4wqLjtXiNCSA_wlDeLBBhhTA4oOCqlSBXNt2b79YTOOXpR8wj_qRt7mcD5ZUBOw50NEkv5rHrH6De6zfsVqnMj5P8VG9Cd8KrDuPt/s1600/veganicity-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="112" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9LkiHZbq_Ier7F-vF0qOqDSHL5fDh9BNJLsFMizH4wqLjtXiNCSA_wlDeLBBhhTA4oOCqlSBXNt2b79YTOOXpR8wj_qRt7mcD5ZUBOw50NEkv5rHrH6De6zfsVqnMj5P8VG9Cd8KrDuPt/s1600/veganicity-thumb.jpg" /></a></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<a href="http://www.veganicity.com/">http://www.veganicity.com</a>
</div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
35% off using code VEGANBODY2018</div>
<div class="MsoNormal">
orders by post, online or phone</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QFXkNCgezpWwCrBK7qZXaQZKI0wc5tm4nx7k1P0P9GztP5sG9zdj3oTZvYY7ygxZNzDdSOk35vRWZ_Bdbdx_ZNvavrMpXcQOcn9xTnOISJXvGCrKdzWGElEzyLDaRdgfkR6v64ym4u2_/s1600/feet-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="112" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QFXkNCgezpWwCrBK7qZXaQZKI0wc5tm4nx7k1P0P9GztP5sG9zdj3oTZvYY7ygxZNzDdSOk35vRWZ_Bdbdx_ZNvavrMpXcQOcn9xTnOISJXvGCrKdzWGElEzyLDaRdgfkR6v64ym4u2_/s1600/feet-thumb.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a></div>
<div class="MsoNormal">
(Minimal footwear)</div>
<div class="MsoNormal">
30%off using code PeteR</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdgweYFiVNRnX6H0x0yTvpYBX-1mL2O_Nb-Q8pQdQ7h1LgtJqxvTrjTjT0C-I_73CyRpH6GBONOEd7qqYXBP-4SBuTWwdM7XzC9SWr1dE4pHqK_7AkvuFjHBn8ICiuPMxF8xR-QsaLO1pT/s1600/vegetology-thumb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="149" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdgweYFiVNRnX6H0x0yTvpYBX-1mL2O_Nb-Q8pQdQ7h1LgtJqxvTrjTjT0C-I_73CyRpH6GBONOEd7qqYXBP-4SBuTWwdM7XzC9SWr1dE4pHqK_7AkvuFjHBn8ICiuPMxF8xR-QsaLO1pT/s1600/vegetology-thumb.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.vegetology.com/">https://www.vegetology.com</a></div>
<div class="MsoNormal">
(Supplements)</div>
<div class="MsoNormal">
15% off using code VEGANHEALTH</div>
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a></div>
<div class="MsoNormal">
(Superfoods)</div>
<div class="MsoNormal">
10% off using code vbb</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<a href="http://veggie-style.com/">http://veggie-style.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
10% off using code VBB</div>
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<div class="MsoNormal">
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<div class="MsoNormal">
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<div class="MsoNormal">
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-34087585062169250442018-05-19T09:32:00.000-07:002018-05-19T09:32:33.893-07:00Knowledge doesn’t matter<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan </div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirEHUIlWbulYgP56SVqQnvxyWZ04G16oS_aBJF6gfy_GImOK4BMShA84PPkwl7E6edJyeMavjzgZTUnynyDHtYuFzaRRvvbwlQj_6AUHokE37w3EWtn9UfIrVuSyNoFbEiTr7liMbtRenv/s1600/engelbert-sitting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirEHUIlWbulYgP56SVqQnvxyWZ04G16oS_aBJF6gfy_GImOK4BMShA84PPkwl7E6edJyeMavjzgZTUnynyDHtYuFzaRRvvbwlQj_6AUHokE37w3EWtn9UfIrVuSyNoFbEiTr7liMbtRenv/s320/engelbert-sitting.jpg" width="320" /></a></div>
<div class="MsoNormal">
People can spend years accumulating every detail of a
practice and yet this does not lead to success. How can the army of armchair
experts on the internet know so much, and yet accomplish so little?</div>
<div class="MsoNormal">
To answer this question we need to learn the difference
between knowing and doing, also how to translate knowledge from the theoretical
into the practical. Let’s take a simple example. Suppose you know you waste all
your time scrolling the internet, you have things to do, but you will ‘get it
done’ when you get around to it. Alternately, maybe you start something, but
get distracted and so no job is ever finished. If this sounds like you, then
maybe you have read about ‘block time’? That is putting aside a chunk of time
so you do one task within that time frame. It may look something like this: </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhclUKNXXPXbF_dJuTh3fhlxSJDPlvp0zRkr5ZXPbToUWnlfW3d3S8mAj1RRALmRTXT2ffIXtpxv3wre2BREtsTQyCOMAnjJHu2q173UG_4z2E-am_EAu8LZSY51OQr6bXVAebahLieXypw/s1600/day3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="282" data-original-width="1183" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhclUKNXXPXbF_dJuTh3fhlxSJDPlvp0zRkr5ZXPbToUWnlfW3d3S8mAj1RRALmRTXT2ffIXtpxv3wre2BREtsTQyCOMAnjJHu2q173UG_4z2E-am_EAu8LZSY51OQr6bXVAebahLieXypw/s640/day3.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
You may know this, you may also know that structuring your
day this way may help you get everything done that needs to be done, but if you
do not apply this knowledge, then knowing it is useless baggage! What you need
to do is not just gather knowledge, the plan has to be to increase what you
know, AND find ways to put those insights into practice.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcNTeBS8ujhRHd_gakvlPSW5GZ2KDoFq30rH_1SCG4PrfR9G4vlFAEO7WugiL1KsOrPNtgmVP737DI1wCYD1gDgr7g4CWKFQwEyTBQxWYNF8zf9qpfhWGsfLKnLRlzgzoRF1fxRghkOe7D/s1600/P1034645.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcNTeBS8ujhRHd_gakvlPSW5GZ2KDoFq30rH_1SCG4PrfR9G4vlFAEO7WugiL1KsOrPNtgmVP737DI1wCYD1gDgr7g4CWKFQwEyTBQxWYNF8zf9qpfhWGsfLKnLRlzgzoRF1fxRghkOe7D/s320/P1034645.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I use a similar idea to making any change. I do not try to completely
overhaul your lifestyle, simply start by making one change. In this case, if
incorporating a complete block time system would be too overwhelming, why not
pick one or 2 times and block them out, between 10-12 you will workout and
between 1-5 you will do work. Leave the rest clear, but stick to those two
times. Set an alarm or use a similar way to remind you that those times are
blocked out. From there you make changes, you can change those times if one or
the other is not enough, or you could add in a new block of some other vital
activity.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1VR0yLItdMMeE2tmflpeHMapW6tjh5qjNVmmEZkG_5HmgvHhqFDpQZrn7KogDtGOLQqsHDHrsFU0X-zC9ZgeWnDLZYxThzy_fApsC9ANy6A-NpdDNQGb71BCkKAHqe8srfcNPFWfFNSvh/s1600/01034908.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1VR0yLItdMMeE2tmflpeHMapW6tjh5qjNVmmEZkG_5HmgvHhqFDpQZrn7KogDtGOLQqsHDHrsFU0X-zC9ZgeWnDLZYxThzy_fApsC9ANy6A-NpdDNQGb71BCkKAHqe8srfcNPFWfFNSvh/s320/01034908.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have given you just one example, you can equally include
this to anything, let me give you an example with myself. I have had an ongoing
back issue.<span style="mso-spacerun: yes;"> </span>I trapped myself in an
‘injury cycle’, so I would train up to a certain strength level, get an injury,
recover and repeat, so my maximum strength stagnated.<span style="mso-spacerun: yes;"> </span>I knew… KNEW I had to include some core
stability movements, to increase ‘core stiffness’ during lifts (if you allow me
use of Dr Stuart McGill’s term of ‘stiffness’ for maintaining correct posture
during heavy lifting). <span style="mso-spacerun: yes;"> </span>These exercises,
like bird dog, planks, side planks are boring and time consuming, and what I
really enjoy are deadlifts, squats etc, not dull movements like planks. So, I
would do enough so the symptoms would go away and then I would begin a new
training cycle, starting light, but at a similar weight disaster would strike
again, the cycle went on for way too long. The thing is I knew better, any
client coming to me would receive very different treatment, but somehow I
thought I was special, or with me it would be different...but it isn’t and I am
not special.<span style="mso-spacerun: yes;"> </span>I need what you would need
in this situation. A few months of backing off, relearning how to engage my
core and then bringing those new skills to the table. I know that, but even
knowing that isn’t enough, you have little incentive to train if the goal is
sets of 10 second bird dog holds, but you have to get into a delayed
gratification mindset. Do I have the right to expect a heavy lift if I haven’t
earned it doing those exercises?</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhKIlsIVrwbgdM_IatXhr83rNSGKrP4B85Hr6XsYtITV6qRMW86D0QeYvwgUapbJ0v-UHPwLfQc6HiLrfguDhssMn_SKJopkF6bQxZXrUksYdB68OxMrjWOlCmTvE_Zo7XIy6UudStvcQu/s1600/P1011702.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhKIlsIVrwbgdM_IatXhr83rNSGKrP4B85Hr6XsYtITV6qRMW86D0QeYvwgUapbJ0v-UHPwLfQc6HiLrfguDhssMn_SKJopkF6bQxZXrUksYdB68OxMrjWOlCmTvE_Zo7XIy6UudStvcQu/s320/P1011702.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That is one example, but now think of your own goals and
your own actions that are limiting or even stopping those goals. Now think of
what would remedy that issue? I bet you have the solution. I suspect you
already have the answer to that dilemma, but for one reason or another you are
avoiding taking that action. The first step will be to decide why, once the why
is discerned that we can move on to solving the dilemma. You have several
courses of action:</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJQxVs2nnTqnlmgBPCsDzKG5IPhboY0x9pQ1fUl0pH8Of3POxPml_qO1O1v_usrljshbx5pzDtKFL0X-Fm-Or7myeL-V34IzinSsqvVpffTS62XBSL0WVVlowGtTssualYJvBkJGB2RAZ/s1600/firework.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="400" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJQxVs2nnTqnlmgBPCsDzKG5IPhboY0x9pQ1fUl0pH8Of3POxPml_qO1O1v_usrljshbx5pzDtKFL0X-Fm-Or7myeL-V34IzinSsqvVpffTS62XBSL0WVVlowGtTssualYJvBkJGB2RAZ/s320/firework.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<br />
<ol>
<li>You know the problem and see the solution to implementing
it.</li>
<li>The problem is not currently soluble, so a new solution must
be discovered.</li>
<li>The solution is too large to implement, so break the
solution into smaller steps and work towards the solution.</li>
</ol>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Those are the big 3 answers to virtually all your current
issues. If you use that as a guide you will reach results. Let’s quickly look
at these 3 option. The first is self evident, you have a solution and you can
implement it.<span style="mso-spacerun: yes;"> </span>The second is the most
difficult as it means you need to find a new way to fix the problem. The third
answer means that you need to break the problem into bite sized pieces. So, say
your goal is exercising 4 days a week, start the first month simply doing once
a week consistently, once there add days slowly until you are achieving your
goal.</div>
<div class="MsoNormal">
Most issues you ever encounter will involve a solution you
already have the answer to so just knowing that you need to apply your current
knowledge means that half the battle is already won. Just consider the solution.<span style="mso-spacerun: yes;"> </span>Whether the problem is you do not eat enough
fresh vegetables, you do not sleep enough, or you have weak legs, you know the
answer, just put in the time to implement some changes and the results will
come.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>Come join us on our
social media:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a></div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-35304604070850757472018-05-13T05:33:00.000-07:002018-05-13T05:33:06.201-07:00Too many programmes?<!--[if gte mso 9]><xml>
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<br />
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By Pete Ryan</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDy4SJFts5mLWJTwSdFyCAeNZkF67VmHfvK54QXfTakL8bg7gye_4_83IhNYfKc-kj9Ev4hcyWoeQM7WsVANosywker3AfaBheBYDXzkEUbh94F4sp6xfYPbaVJoM8_4dKZFChtBDPmfyz/s1600/books.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDy4SJFts5mLWJTwSdFyCAeNZkF67VmHfvK54QXfTakL8bg7gye_4_83IhNYfKc-kj9Ev4hcyWoeQM7WsVANosywker3AfaBheBYDXzkEUbh94F4sp6xfYPbaVJoM8_4dKZFChtBDPmfyz/s320/books.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
The world is full of ideas, whether these are diets,
exercise, business or lifestyle, you can read a new idea everyday for a year and
still hardly of scratched the surface. The secret to discovering the ideal programme
for you is to hold it up to consensus. Does this idea share the basic principles
of the majority of other programmes out there?</div>
<div class="MsoNormal">
If we look at training, the idea is obvious. Firstly the
system should progress, it should do every major facet of the body, it should
have an ‘outcome based result’ (that is as you do the routine you are actually
moving towards your goal), it should not cause injury or pain, it should allow
you to recover between sessions, and it should be enjoyable.</div>
<div class="MsoNormal">
For diets we need to look at commonalities between what most
experts say.<span style="mso-spacerun: yes;"> </span>The first thing is it needs
to contain enough calories to survive, but tailored to whether you are trying
to add muscle (higher calories), or lose fat (lower calories), secondly you
need to minimise junk food, thirdly increasing the amount of vegetables you eat
is common amongst many diets.</div>
<div class="MsoNormal">
If you look at the above examples you can see that many,
many system can fit within this framework. If you want to lose fat, you need to
eat less calories than you burn, minimise junk food and be eating a variety of
vegetables. <span style="mso-spacerun: yes;"> </span>To add lean mass, you need a
surplus of calories, while still minimising junk food and eating a lot of
vegetables. For exercise a routine the results will depend upon your goals, so
it should actually improve you athletic prowess, your strength, your muscle
size...or whatever your goal is, while avoiding injury, also allowing you to
recover and have some fun doing it.</div>
<div class="MsoNormal">
Within the boundaries above you can do whatever you
like.<span style="mso-spacerun: yes;"> </span>If you have been online then you
have seen exercise routines and diets that do not follow these rules. I am not
suggesting that these never work, it is just that the vast majority of experts
in the field do not agree with those ideas as being the ideal for the majority
of people. What I am suggesting is that you follow the advice that will work
best for most people, while keeping you as healthy as possible.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM79_0OQFaNAN2W1iP3h_25CuL0Qa2scFvWeUuPPwytL_Hqwk_p5F7wyQHRYbtvBUPowdPe8NEXhzvKzkIKfb4gMR1oaXRAQHpuePEamcz_jOwoDW21ilXjonJ25u6ovZNUtCM4fPcff0u/s1600/books2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="400" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM79_0OQFaNAN2W1iP3h_25CuL0Qa2scFvWeUuPPwytL_Hqwk_p5F7wyQHRYbtvBUPowdPe8NEXhzvKzkIKfb4gMR1oaXRAQHpuePEamcz_jOwoDW21ilXjonJ25u6ovZNUtCM4fPcff0u/s320/books2.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My advice for diet is to eat as much whole food as you can,
eat a wide variety of plant foods, minimise junk foods and eat enough calories
to achieve your goals.<span style="mso-spacerun: yes;"> </span>There are special
points, like I suggest a B12 and vitamin D supplement, but apart from a few
minor tweaks, I do not care if you choose potato, sweet potato, yam or rice;
tofu, seitan or beans; nor do I care if you want spinach, kale, pak choi or
another green vegetable.<span style="mso-spacerun: yes;"> </span>All that
matters is overall calorie intake and not eating too much junk and that you are
enjoying your food.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For exercise I do not care if you do HIT training, DC
training, German Volume, Matrix training, supersets or Bulgarian style
exercise.<span style="mso-spacerun: yes;"> </span>The important factors are that
you are doing the whole body, you should have a system that progresses as you
exercise (gets harder over time by adding reps, sets, weight lifted, or
lowering rest times between sets or other ways to increase the difficulty), you
should be moving towards your goal, you should not be suffering injuries, you
should be recovering between sessions and enjoying the process. If that is
happening then your routine is sound.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s look at some good and bad examples of diet and
exercise</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2o3d1x26x862JFFqUh3in029IpIScHae5MgUamh2ZFmD7JKT5IAgd5g4Twf2o6fUmm31pcfAVax7-t3W4ehfmaFuYLHM_6jIBGIsi3WbvsSxx9Eh6tqUcpFQ7m93WYdw7gjmbNawDGTeR/s1600/P1034989.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="373" data-original-width="400" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2o3d1x26x862JFFqUh3in029IpIScHae5MgUamh2ZFmD7JKT5IAgd5g4Twf2o6fUmm31pcfAVax7-t3W4ehfmaFuYLHM_6jIBGIsi3WbvsSxx9Eh6tqUcpFQ7m93WYdw7gjmbNawDGTeR/s320/P1034989.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For a bad diet I would like to suggest the “All meat
diet”.<span style="mso-spacerun: yes;"> </span>This is a relatively new dietary
idea, you eat no vegetables and only survive on meat, so far the exponents of
this diet have shown several negative symptoms; low testosterone, high blood
sugar levels, high LDL cholesterol, but the people adhering to this diet swear
that it is a magic formula for health despite having such bad blood markers.
For a good diet let us look at a mainly whole food vegan diet. This gives you
ample nutrients, increases health and vitality, lower inflammation and aids in
the overall goals of health. </div>
<div class="MsoNormal">
For bad training let us look at ‘bros’ who do biceps and
chest every session. Over time this will cause imbalances in the body, lead to
shoulder issues and the lack of leg and hip exercise will lead to the person
developing ‘Chicken leg syndrome’, not ideal if their goal is an overall
aesthetic look. For a good routine we could look at a full body routine done
several times a week. This will hit the whole body every time you work out, you
could have a focus each session, so day 1 lower body focussed (followed by all
the upper body work), day 2 upper body pull focus (followed by legs and upper
body push movements), and day 3 you could have an upper body push focus
(followed by legs and upper body pull movements). You could use a double
progression system to slowly ramp up the intensity, and 3 days a week allows
you plenty of time to recover.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyynGb4v-3DR0hnkT2QkAwAZ1zQs1StVVPD13oA1HhIRPVxCXuby3jvmlwnF16Z3iWhbzkYDiRbzAhzCeyj4KVuzt1JyT23e9ME-JsqiokTrzPaYNAqSC-3n0oZHgTR2qzB-hEYpRzR-gd/s1600/engelbert-running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="400" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyynGb4v-3DR0hnkT2QkAwAZ1zQs1StVVPD13oA1HhIRPVxCXuby3jvmlwnF16Z3iWhbzkYDiRbzAhzCeyj4KVuzt1JyT23e9ME-JsqiokTrzPaYNAqSC-3n0oZHgTR2qzB-hEYpRzR-gd/s320/engelbert-running.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One thing to avoid is to hop programmes too often (with
either the diet or the exercise).<span style="mso-spacerun: yes;"> </span>Give
something 8-12 weeks to really see how it is working and stick to it longer if
you are enjoying it.</div>
<div class="MsoNormal">
Above are a few suggestions, if you need more advice or help
sorting out how to approach your training or diet then download the book
<a href="https://payhip.com/veganbodybuilding" target="_blank">“Introduction to vegan health and fitness”</a> and use some of the resources below
to work your way through the option available to you.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a></div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
<div class="MsoNormal">
Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/">http://veganbodybuild.tumblr.com/</a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are a few money off codes you might want to explore:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.veganicity.com/">http://www.veganicity.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
35% off using code VEGANBODY2018</div>
<div class="MsoNormal">
orders by post, online or phone</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a></div>
<div class="MsoNormal">
(Minimal footwear)</div>
<div class="MsoNormal">
30%off using code PeteR</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.vegetology.com/">https://www.vegetology.com</a></div>
<div class="MsoNormal">
(Supplements)</div>
<div class="MsoNormal">
15% off using code VEGANHEALTH</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a></div>
<div class="MsoNormal">
(Superfoods)</div>
<div class="MsoNormal">
10% off using code vbb</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://veggie-style.com/">http://veggie-style.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
10% off using code VBB</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a></div>
<div class="MsoNormal">
(Exercise clothing)</div>
<div class="MsoNormal">
10% off using code VBB</div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-21379837628080782522018-04-24T11:45:00.000-07:002018-04-24T11:45:15.652-07:00Aiming at failure<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMJNYHFEJf_WOi7nBJs83E30OQpNN-M4r9XpCFhsRANiEu8q_7wMOLn7bwdI9ibHLDbjqz2akyjsxqNbhNQDiBx-Km41z_wqp1sxGWeiVROWM0zMEMNwALzgjzpxVmHmmqkHhOWtA_Bo4_/s1600/P1023279.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMJNYHFEJf_WOi7nBJs83E30OQpNN-M4r9XpCFhsRANiEu8q_7wMOLn7bwdI9ibHLDbjqz2akyjsxqNbhNQDiBx-Km41z_wqp1sxGWeiVROWM0zMEMNwALzgjzpxVmHmmqkHhOWtA_Bo4_/s320/P1023279.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
I recently noticed that my behaviour has followed a
different path. I was actually playing a computer game and I was at a specific
point that I could not get past. As my frustration grew I made a realisation.
At some point I had started to avoid situations where failure was a high
possibility. This week I have decided to move away from that mindset.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLpVND25dkORdDradK-jRq-4lHmCaW7Edd-RpJM1pLslOHo0M19PCubCiVYrQUJdPJ8_GcN5uZ3SjnZYYQWoAT2TCxWqKofac1xeFnpKQt0hPju09tWNv3o4QTAhpNxPFvoPr0LRISFQrN/s1600/P1023221.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLpVND25dkORdDradK-jRq-4lHmCaW7Edd-RpJM1pLslOHo0M19PCubCiVYrQUJdPJ8_GcN5uZ3SjnZYYQWoAT2TCxWqKofac1xeFnpKQt0hPju09tWNv3o4QTAhpNxPFvoPr0LRISFQrN/s320/P1023221.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Think about yourself as a child, did you walk first go? Did you
learn to read and write without struggles? Humans naturally grow through
failure, they do not generally grow through success. My simple idea is to try
something that involves a high probability of failure regularly. Failure is the
hard part of growing, without it we will stagnate and never become the person
we were meant to be.<span style="mso-spacerun: yes;"> </span>With this in mind I
intend to add some things into my life that will push me to fail
regularly.<span style="mso-spacerun: yes;"> </span>These will then also help me
develop as I discover what it means to push through to success, and conversely
to learn when I need to realise I just need to give up and move on to another
problem that does have a solution I can accomplish.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFYSxQprvZOrqT-rvzt3rEcofvuSh71pgi2PeFm5cJ79XCZsgPlw81bsB0ydJH7SfTIYDkPxSH1p_ykIufTZpjwuB1YloyWZGlYWGqUIFe7F5QTnTkAMUbzR_32KUR8xthzZbYj-do5WFH/s1600/P1023156.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFYSxQprvZOrqT-rvzt3rEcofvuSh71pgi2PeFm5cJ79XCZsgPlw81bsB0ydJH7SfTIYDkPxSH1p_ykIufTZpjwuB1YloyWZGlYWGqUIFe7F5QTnTkAMUbzR_32KUR8xthzZbYj-do5WFH/s320/P1023156.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Don’t get confused, these do not need to be fantastic feats
or impossible actions.<span style="mso-spacerun: yes;"> </span>Try simple
things. I will use myself as an example. Suppose I get some inline skates (I cannot
skate). I would have to push past the “Everybody laughing at me wobble along”
stage, before I can achieve any sort of skill at the activity. Perhaps you
prefer something more forceful, how about arm wrestling.<span style="mso-spacerun: yes;"> </span>If you go to a club, even if you are stronger
you will probably be destroyed by your skilled opponents. You might even be the
least able arm wrestler in the club for a while. This would be both humbling
and off-putting. However, if you stick with it you will develop more skills and
even if you stay at the bottom, you will achieve a proficiency and learn the
art of arm wrestling to the best of your ability.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whether you maintain these skills or leave them behind
afterwards is unimportant. I believe adding activities that involve regular
failure and having to master new skills will improve you and also acclimatise
you to overcoming regular failure. This will help you a lot into the future as
it translates directly into life, business and education.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s quickly look at how you can introduce failure into
your life. The first point is not to begin with something that will be critical
if you fail. You don’t want to climb a perilous cliff face without a lifeline
unless you are fully competent at climbing. Start easy. If you can’t swim, join
a class, if you cannot do mathematics do a course. You can also learn a new
skill, learn chess or anything you cannot presently do. The 'what' does not
matter as much as how you feel about it.<span style="mso-spacerun: yes;">
</span>You should be mildly concerned when you think of doing the skill. Does
doing Judo give you butterflies in the stomach? Does ballroom dancing make you
feel like you have two left feet? If so, then they might be just the activities
you should be approaching.<span style="mso-spacerun: yes;"> </span>Pick things
you know will be hard, but not impossible. Pick something you might want to do,
there is no point doing flower arranging if you have zero interest in it.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN61Lbg84J0QbW9curueEnohEvBzfX-VGnxmqCrAZecmRve-2KLcu2AYqJduns3kKnhZD5CdPkwfid2_3Uf1sZfdgmzyTbaMeTifyDZY6Wckfqpm1spcEhANmx0W9L7gIGi-hIM37PbtQc/s1600/P1023367.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN61Lbg84J0QbW9curueEnohEvBzfX-VGnxmqCrAZecmRve-2KLcu2AYqJduns3kKnhZD5CdPkwfid2_3Uf1sZfdgmzyTbaMeTifyDZY6Wckfqpm1spcEhANmx0W9L7gIGi-hIM37PbtQc/s320/P1023367.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, here is the challenge.</div>
<div class="MsoNormal">
<br /></div>
<br />
<ol>
<li>Pick a skill or activity that you feel you want to do, but
have little or no ability at doing right now.</li>
<li>Find a place to learn that activity.</li>
<li>Learn it and embrace the failures along the way.</li>
</ol>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you can learn to aim at failure and begin to realise that
failure is actually a positive outcome, it could lead your life onto very
different pathways and before you know it you will be accomplishing things that
you never thought was possible. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6NPJ3mBjdPx0spmGk4nS1cv0aVcKj7HLQanQF5UIi8rjwb6_GNuFARTGzxPPEs75DCFV4KWGdop1U4co_JzsYD63pN6-IEEuaOvrGNUYXrdcQbUk52ADukbPvPCrNUB2NsXLDcavVz5x/s1600/P1023154.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6NPJ3mBjdPx0spmGk4nS1cv0aVcKj7HLQanQF5UIi8rjwb6_GNuFARTGzxPPEs75DCFV4KWGdop1U4co_JzsYD63pN6-IEEuaOvrGNUYXrdcQbUk52ADukbPvPCrNUB2NsXLDcavVz5x/s320/P1023154.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:<br /><br />Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a><br />Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a><br />G+ group <a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a><br />Instagram @veganstrength <a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a><br />Twitter @veganbodybuild <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a><br />Pinterest @veganbodybuild <a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a><br />Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/" target="_blank">http://veganbodybuild.tumblr.com/ </a><br /><br />Here are a few money off codes you might want to explore:<br /><br /><a href="http://www.veganicity.com/">http://www.veganicity.com</a><br />(Proteins and supplements)<br />35% off using code VEGANBODY2018<br />orders by post, online or phone<br /><br /><a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a><br />(Minimal footwear)<br />30%off using code PeteR<br /><br /><a href="https://www.vegetology.com/">https://www.vegetology.com</a><br />(Supplements)<br />15% off using code VEGANHEALTH<br /><br /><a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a><br />(Superfoods)<br />10% off using code vbb<br /><br /><a href="http://veggie-style.com/">http://veggie-style.com</a><br />(Proteins and supplements)<br />10% off using code VBB<br /><a href="http://www.virusperformance.co.uk/" target="_blank">http://www.virusperformance.co.uk/</a><br />(Exercise clothing)<br />10% off using code VBB</div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-12781827793584403972018-04-21T03:07:00.000-07:002018-04-21T03:07:11.647-07:00Why learning to coach is important for everyone?<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9ee7NAT-yWPHOWsMPn11EhoCDMN-zRaN-KphUnriEaKHU7AnWkVGZskDBClaTnF0F9ekcGgMli3tR3oZhmsaJR-M86GEz6GmognZ_79ETQLAgmm1J120LJBWPNz4MB5xupCYSHk6JpQvt/s1600/DSC04128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="617" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9ee7NAT-yWPHOWsMPn11EhoCDMN-zRaN-KphUnriEaKHU7AnWkVGZskDBClaTnF0F9ekcGgMli3tR3oZhmsaJR-M86GEz6GmognZ_79ETQLAgmm1J120LJBWPNz4MB5xupCYSHk6JpQvt/s320/DSC04128.jpg" width="207" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
There are several stages to learning within the exercise
sphere.</div>
<br />
<ol>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>You realise you know nothing</li>
<li>
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>You learn a little and believe you have the
answer</li>
<li>
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>You learn a lot and most answers are “It depends”</li>
</ol>
<br />
<div class="MsoNormal">
This post will try to explain the reasons you should aim to
reach level 3, why being a ‘guru’ with a definitive answer is not the goal
(& why people are fooled by them). Also why, even if you only coach
yourself, reaching the third level of understanding is desirable.</div>
<div class="MsoNormal">
Firstly, let’s look at someone new to exercise or coaching.
They will go and find figures of authorities to follow (magazines, youtube
personalities, online coaches, books etc), they will learn a method or methods
that prove most enjoyable or effective for themselves. This maybe after failing
at several other protocols?</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPAUHKD1hJDqeMAcQzOVeXGl4A91lyyszMIg7Zm_Fj7NLwncmtz0FhyphenhyphenAYHKOEB17IWMijbZLpJumeNOmnDTWq2UmNy6IfVam7BTV1J65ifzJ3ujQpEtoE2biZ9YGnqzN2bTO8k1qHOrIAx/s1600/DSC04131-BW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="400" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPAUHKD1hJDqeMAcQzOVeXGl4A91lyyszMIg7Zm_Fj7NLwncmtz0FhyphenhyphenAYHKOEB17IWMijbZLpJumeNOmnDTWq2UmNy6IfVam7BTV1J65ifzJ3ujQpEtoE2biZ9YGnqzN2bTO8k1qHOrIAx/s320/DSC04131-BW.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This moves them onto the second phase. They now know a
little bit and have often found a protocol that is effective for them (for
example HIT training, intermittent fasting, DC training, Paleo, Matrix training
or whatever). They now become a zealot about this style or methodology and so
tout this as THE method. When asked they have an exact protocol and a method
that will fit everyone and suit every goal. People become generic and everyone
reacts the same to the same stimuli. This is the realm of the ‘guru’, where
they suggest one style of training or diet suits us all and one answer will be
beneficial to everyone.</div>
<div class="MsoNormal">
Many people stay at the second level throughout their training/coaching
life. They have one system, and it works for a percentage of the population,
but if you are lucky you will pass through that level and almost come full
circle, you realise that the more you learn, the less you know, there are no
definitive answers and experimenting is the best way to discover what works
best for an individual. Eventually you will come to the conclusion that making
one or 2 small changes and monitoring the effects is the ideal way to find the
best working methods. Add to that the concept that often nothing works
indefinitely and you get an interesting mix for a coach to digest and utilise.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are definitely certain truths</div>
<br />
<ol>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>You need to progress
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span> </li>
<li>You need to exercise consistently
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span> </li>
<li>You need to work all the relevant muscular
systems</li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>You need to avoid injury</li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>You need to be motivated</li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>You need to be able to recover</li>
</ol>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
These things and many more are proven facets of exercise,
but within those foundations there is a world of diet and exercise protocols
for you to explore. Most will be dead ends, either not enjoyable, or not as
productive as other methodologies, but some will yield amazing results.
</div>
<div class="MsoNormal">
This is not to knock cookie-cutter programmes, such
programmes can work and be tremendously effective, but ideally, a tailored
routine will give you the biggest returns over time. Many people can reach a
good level of health and fitness following many of the standard template
systems out there, but if you have issues, or wish to reach higher, then moving
towards a more tailored exercise, diet & recovery routine will improve
results.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVA1AUsb8nwuWbRPWgeyvzcQyh1VBSwbs9fWArTiBLktPdlgEb3CG4eYiJbXeWXmCBNkNoObU3ptwIBtQRhu1FrXsV6ItWtZCz2oANmPvuD85ADScP-TbFJJs63E0BYioAjPi2ZbX1_O-/s1600/DSC04397.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="287" data-original-width="400" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVA1AUsb8nwuWbRPWgeyvzcQyh1VBSwbs9fWArTiBLktPdlgEb3CG4eYiJbXeWXmCBNkNoObU3ptwIBtQRhu1FrXsV6ItWtZCz2oANmPvuD85ADScP-TbFJJs63E0BYioAjPi2ZbX1_O-/s320/DSC04397.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I promised to look at gurus and why you don’t want to fall
into the trap of ‘one size fits all’. If you ask an actual expert, the answer
“It depends” will often be their answer, often it will sound like they do not
know anything, but the truth is they know enough to know that the answer is not
simple. A guru however will sound immensely confident, “The answer is to do A,
B & C!” this answer will be the same for everyone. Often a guru and an
expert will offer similar starting points, but from there a guru continues to
offer fixed methodologies whereas an expert will begin the tailoring process,
so it is not always simple to weed the guru out from the experts. Your aim is
to be able to start 2 people on the same programme and then work with them
until those routines are tailored towards their goals and their preferences.
So, you could start 2 people off with a routine based on 3 sets of 10, but
after some time, one is doing 1 set of 20 reps, while the other is doing 5 sets
of 5 reps, they may also be working out different amounts each week for
different duration and be eating very different diets.</div>
<div class="MsoNormal">
This should be your goal (even if you only train yourself).
Learn to try small changes, monitor these changes and either discard that
change or move on to the next small change. In time you will find a selection
of protocols that work for yourself and others and you will understand why the
term “It depends” is so common within the training world.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Come join us on our social media:<br /><br />Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a><br />G+ group <a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a><br />Instagram <a href="https://www.instagram.com/veganstrength/" target="_blank">@veganstrength</a><br />Twitter <a href="https://twitter.com/veganbodybuild" target="_blank">@veganbodybuild</a><br />Pinterest <a href="https://www.pinterest.co.uk/VeganBodybuild/" target="_blank">@veganbodybuild</a><br />Tumblr <a href="http://veganbodybuild.tumblr.com/">http://veganbodybuild.tumblr.com/</a><br /><br />Here are a few money off codes you might want to explore:<br /><br /><a href="http://www.veganicity.com/">http://www.veganicity.com</a><br />(Proteins and supplements)<br />35% off using code VEGANBODY2018<br />orders by post, online or phone<br /><br /><a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a><br />(Minimal footwear)<br />30%off using code PeteR<br /><br /><a href="https://www.vegetology.com/">https://www.vegetology.com</a><br />(Supplements)<br />15% off using code VEGANHEALTH<br /><br /><a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a><br />(Superfoods)<br />10% off using code vbb<br /><br /><a href="http://veggie-style.com/">http://veggie-style.com</a><br />(Proteins and supplements)<br />10% off using code VBB<br /><br /><a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a><br />(Exercise clothing)<br />10% off using code VBB </div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-55573568238208989492018-04-02T10:54:00.000-07:002018-04-02T10:54:23.239-07:00Health and fitness misconceptions<div style="text-align: center;">
By Pete Ryan </div>
<div style="text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTs1vZiIRZSnYiqx7xRVBjF2816a3bnc_Ewrph_zDJRSVmz57FpVhEQtx7otPvIAzO-0DAFxMB71uEnKuV1Qpk9DXo1JEmPr-kpRpQ1M29wbrZmj5HMW_CbCna1isN6UvvIpBfwJ90wjCy/s1600/reverse+inchworm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="447" data-original-width="399" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTs1vZiIRZSnYiqx7xRVBjF2816a3bnc_Ewrph_zDJRSVmz57FpVhEQtx7otPvIAzO-0DAFxMB71uEnKuV1Qpk9DXo1JEmPr-kpRpQ1M29wbrZmj5HMW_CbCna1isN6UvvIpBfwJ90wjCy/s320/reverse+inchworm.jpg" width="285" /></a></div>
<br />
<div style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Listen to any advert or guru and health and fitness is easy
and fast. 4 weeks to a 6-pack, eat what you like and get thin, just 5 minutes a
day…these are just a few of the myths that surround the health and fitness
industry.<span style="mso-spacerun: yes;"> </span>In truth health and fitness
are a long, slow, on going process that you can begin at any age, but need to
be continued throughout your life to be effective.</div>
<div class="MsoNormal">
I will look at just a few of the common myths and walk you
through why they are wrong and what the reality truly is.</div>
<div class="MsoNormal">
Let’s look at one that specifically affects the vegan or
plant based arena. It is the <i style="mso-bidi-font-style: normal;">ex-vegan</i>.
The story usually goes like this:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">I went vegan, I became
very ill. I usually had a lot of soul searching, then I ate meat.<span style="mso-spacerun: yes;"> </span>In most cases that first bite was amazing
and suddenly they felt well and full of vigour.</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, that is the scenario. Think about that story for a
moment. I am a clinical nutritionist, but you do not need to have any formal
training to see the flaw in this argument. You are arguing you developed a
serious deficiency due to a diet, then you cured a major deficiency with one
bite of meat, immediately. This is not a deficiency, look up the treatment of
scurvy or any other deficiency based disease and see that not only does
recovery take a long time, but you also suffer lasting issues.<span style="mso-spacerun: yes;"> </span>What they are describing is a psychological issue,
not a nutritional condition. For some reason they have convinced themselves
that they need meat and so exhibit symptoms. I am not saying you cannot suffer
deficiencies on a vegan diet, that is possible eating any diet, but if you get
immediate relief then the issue was not a nutritional issue, it was a
psychological one.<span style="mso-spacerun: yes;"> </span>I have worked with
people who suffer from many eating disorders; binge eating, inappropriate food
choices, and many other food -centred issues.<span style="mso-spacerun: yes;">
</span>I always insist these people also work with the relevant mental health
care worker as the issue is very deeply joined to early life trauma and other
issues as it is to simply poor food choices. Let me reemphasise, you can suffer
real dietary issues on any diet, including a vegan diet, but immediate relief
of symptoms after a bite is a red flag that there are deeper issues involved.</div>
<div class="MsoNormal">
What I would finally say about this is that anyone who has a
concern, whatever their diet, should go and seek some form of help.
Firstly consult a nutritional expert with some experience and if necessary seek
counselling from a trained professional as these can really help you understand
the condition.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfPmQ2qDWJQEcvJKFYLY5uutFXgonWRhfE9MwJ0tDcHeJZAIXnvmxs-rnIhENu7xNWNmrFiaaNLINASKdXRWmJdLG6-kI8mJRlFc0_Rv_OKMohEeDnrAiwPosEm1ShyphenhyphenRlkA_CMnsE6xXZ/s1600/seal-jack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="400" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfPmQ2qDWJQEcvJKFYLY5uutFXgonWRhfE9MwJ0tDcHeJZAIXnvmxs-rnIhENu7xNWNmrFiaaNLINASKdXRWmJdLG6-kI8mJRlFc0_Rv_OKMohEeDnrAiwPosEm1ShyphenhyphenRlkA_CMnsE6xXZ/s320/seal-jack.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s move on from there to the “Reach your goal in X weeks”.
We are talking diet challenges, mass gaining contests etc etc. These are all
not ways to achieve long term success.<span style="mso-spacerun: yes;"> </span>I
haven’t got the exact percentages to hand, but it is over 90% failure rates for
diet success over time, muscle building cannot even be done that quickly
without heavy usage of “supplements” (steroids, HGH, insulin, SARMS or whatever
the new flavour of the month is). Your actual goal is to build a new lifestyle,
one where you are naturally leaner &/or one that adds to your muscle mass
over time. You can diet hard and lose weight (and lose a lot of muscle along
with the fat), but this will not stay off unless you adopt a new way of eating and living.
You will not build muscle without spending years in the gym. Look at the
extreme, Mr Olympia is usually a guy in his mid-30s, they have trained hard for
decades and taken heavy doses of drugs. So, they are the genetic elite (in
terms of muscle building potential) and they still took decades WITH drugs!
Many people see this as a bad thing, but really it is actually a good thing, it
means that we can continue to build our bodies, slowly for decades, so in 20
years time you can look better than you do now! Imagine I promised you a pill
that would slowly improve you every month for the next 20 years…how much would
you pay for that?<span style="mso-spacerun: yes;"> </span>Well, I am offering you
the “iron pill”, lift for the next 20 years, in a safe, progressive manner and
you will look better in 20 years than you do right now!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s briefly touch on the 5 minutes a day gadgets. Do not
waste your time.<span style="mso-spacerun: yes;"> </span>You can get fit and
toned up using weights, using bodyweight exercises, using kettlebells or even
odd objects.<span style="mso-spacerun: yes;"> </span>The only rules are that the
exercises are progressive over time.<span style="mso-spacerun: yes;"> </span>So,
they get heavier, you use a harder or novel variations, plus you need avoid
anything that causes injury or injury type pain (you want the lactic acid burn
feeling and the feeling you are working hard, but not injury type pain, these
are very different).<span style="mso-spacerun: yes;"> </span>Follow that and you
will succeed in improving over decades, not just months and years.</div>
<div class="MsoNormal">
If you need help getting started pop over to <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
and download “An introduction to vegan fitness and health” (it is by donation,
so give anything you like to help us build the site) and feel free to use the resources below.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJnKqo_2ODu56F4-1MsGStgrb2j7tGJCsXF-SyaktFc9BEGncHrGd22C2SrRCgAeuy5_3qok2m4JhyphenhyphenrpLfq1QdUVICdFdqwaN0wn8-fdcf0FM0nGayx1Flk-1Mx-uQk600joW9Sl1xI5v/s1600/squat2stand2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="594" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJnKqo_2ODu56F4-1MsGStgrb2j7tGJCsXF-SyaktFc9BEGncHrGd22C2SrRCgAeuy5_3qok2m4JhyphenhyphenrpLfq1QdUVICdFdqwaN0wn8-fdcf0FM0nGayx1Flk-1Mx-uQk600joW9Sl1xI5v/s320/squat2stand2.jpg" width="215" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
Website <a href="http://www.veganbodybuilding.org/">http://www.veganbodybuilding.org/</a></div>
<div class="MsoNormal">
Facbook group <a href="https://www.facebook.com/groups/23353662623/">https://www.facebook.com/groups/23353662623/</a></div>
<div class="MsoNormal">
G+ group
<a href="https://plus.google.com/u/0/communities/114410514180598643636">https://plus.google.com/u/0/communities/114410514180598643636</a></div>
<div class="MsoNormal">
Instagram @veganstrength
<a href="https://www.instagram.com/veganstrength/">https://www.instagram.com/veganstrength/</a></div>
<div class="MsoNormal">
Twitter @veganbodybuild https://twitter.com/veganbodybuild</div>
<div class="MsoNormal">
Pinterest @veganbodybuild
<a href="https://www.pinterest.co.uk/VeganBodybuild/">https://www.pinterest.co.uk/VeganBodybuild/</a></div>
<div class="MsoNormal">
Tumblr @veganbodybuild <a href="http://veganbodybuild.tumblr.com/" target="_blank">http://veganbodybuild.tumblr.com/ </a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are a few money off codes you might want to explore:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.veganicity.com/">http://www.veganicity.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
35% off using code VEGANBODY2018</div>
<div class="MsoNormal">
orders by post, online or phone</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a></div>
<div class="MsoNormal">
(Minimal footwear)</div>
<div class="MsoNormal">
30%off using code PeteR</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.vegetology.com/">https://www.vegetology.com</a></div>
<div class="MsoNormal">
(Supplements)</div>
<div class="MsoNormal">
15% off using code VEGANHEALTH</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a></div>
<div class="MsoNormal">
(Superfoods)</div>
<div class="MsoNormal">
10% off using code vbb</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://veggie-style.com/">http://veggie-style.com</a></div>
<div class="MsoNormal">
(Proteins and supplements)</div>
<div class="MsoNormal">
10% off using code VBB</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a></div>
<div class="MsoNormal">
(Exercise clothing)</div>
<div class="MsoNormal">
10% off using code VBB</div>
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<![endif]-->Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-46527988944443175042018-02-10T08:52:00.000-08:002018-02-10T08:52:01.451-08:00Fitness is rented.<!--[if gte mso 9]><xml>
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By Pete Ryan</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2yvdO1Gn4mmpqQuJm_Kd72dA2snLNPFNc_FDhBAwvStwJg088269jyNgcW7B1t9MC06ebGJyt_uosHF5dypi3qAx3SaeVn6W_YGzNkt0CRHPqIcWNiYQzi2I8M-vJR_Hhh6QkVidLm7mw/s1600/hip_lift.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="558" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2yvdO1Gn4mmpqQuJm_Kd72dA2snLNPFNc_FDhBAwvStwJg088269jyNgcW7B1t9MC06ebGJyt_uosHF5dypi3qAx3SaeVn6W_YGzNkt0CRHPqIcWNiYQzi2I8M-vJR_Hhh6QkVidLm7mw/s320/hip_lift.JPG" width="229" /></a></div>
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<br /></div>
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We’ve all see older guys and gals, they often used to be fit
or were in incredible shape, even just a few years ago. These people ‘achieved
fitness’, they may have even reached amazing heights. The trouble is that
fitness should not be thought of as a goal you achieve, fitness is process you
move towards or away from on a daily basis. While one day may not make a
difference, you may only move an inch in either direction, the process
continues every day, and it is the summation of these days added together that
give you the result. Worse than that, if we think of training as a bank account
that you save into, or draw upon, then older savings are worth less and less as
time goes on.<span style="mso-spacerun: yes;"> </span>This can be negative if
you used to be fitter, but it could be good if you used to be very unfit.<span style="mso-spacerun: yes;"> </span>It is also more like rent, you need to make
regular ‘payments’ or you lose the right to own fitness, most days you should
try to move towards fitness. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCgFVkzorg_y3bNlYDezZC9qvSIEaUc_2a9Xu_kCXtmN993N-v_MHCT8pPrZacYQuijrp8LwSR0qkiiXOKI9mN69F0qdM0MHtfeSEmHhH7qhvyBO2nbniIE-3DrkdlZPpbwYGouTu22FD/s1600/inverted_row-end.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="291" data-original-width="400" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCgFVkzorg_y3bNlYDezZC9qvSIEaUc_2a9Xu_kCXtmN993N-v_MHCT8pPrZacYQuijrp8LwSR0qkiiXOKI9mN69F0qdM0MHtfeSEmHhH7qhvyBO2nbniIE-3DrkdlZPpbwYGouTu22FD/s320/inverted_row-end.jpg" width="320" /></a></div>
<div class="MsoNormal">
We all have celebrations or special days when we
forget about fitness and enjoy an event, but generally we should try to make
choices that move us towards fitness and health, and we need to do this
regularly to achieve our goal. This does not mean take a 30 day challenge,
fitness is not a 30 challenge, it is a lifelong challenge and one we need to
grasp firmly and decide we are going to battle for every day. These battles
need not be excessive, it may be walking up the stairs and not using the lift,
getting to the gym once or twice a week, it may be not adding high calorie
dressing to your meal. Whatever the battle, however small the victory, it
inches you closer towards fitness.<span style="mso-spacerun: yes;">
</span>Remember you do not ‘achieve’ fitness, you move towards or away from the
goal in an undulating pattern throughout your life. At some points you may get
very fit, while at other times, you may have moved some distance from fitness.
It is virtually always possible to regain lost fitness, it is also very easy to
let fitness slip through your fingers. It is time to forget about the goal of
fitness and look at the process of fitness, it should be a goal to maintain fitness
in the on-going journey through life, not to simply achieve it, then move onto
the next challenge.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How to plan for success</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGC43Da0Gq1lCGWvXZf8lvArF_cSfwRm21FNhfE3vIhdz2BfBPByIs35loySP77oBzUv7BW7_1inevVczY0haHUAfFuGglNGxm3TCVAnbdtbfOP7LUI4HhVkX7UlNAjb-PPNZ2ML7nND6p/s1600/internal_rotation-end.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="400" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGC43Da0Gq1lCGWvXZf8lvArF_cSfwRm21FNhfE3vIhdz2BfBPByIs35loySP77oBzUv7BW7_1inevVczY0haHUAfFuGglNGxm3TCVAnbdtbfOP7LUI4HhVkX7UlNAjb-PPNZ2ML7nND6p/s320/internal_rotation-end.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The first idea you should get away from are the ‘challenge’
style of dieting, or short term dietary fixes. These ideas may be ok to kick
start a lifestyle change, but your aim needs to be to make lifestyle changes
that you can live with, but still move you towards fitness. I suggest making
small manageable changes. Add more greens into your diet, eat fruits and
vegetables every day, drink more water, buy a smaller plate (so you can fit less
food on it) if you need to lose fat. Make one or two changes every few weeks.
Each change will take a while to become a habit, but if the changes are small,
then they should not be so hard that you cannot maintain them.<span style="mso-spacerun: yes;"> </span>The good thing is these small additions and
subtractions can accumulate over time. First you can add more greens, this will
fill you up more, so you eat less, so your fat levels will drop. A few weeks
later you could increase your intake of water, this will full you further and
so more fat is lost, it will also hydrate you, so your body starts to function
better and your skin looks healthier…The process continues, and if you do not
back slide, before too long you will move towards fitness and health.<span style="mso-spacerun: yes;"> </span>The secret is to constantly maintain the
habits you add, if you can keep the exercise you introduced and the dietary
changes these will keep you on the right track, even if you fail to add more
things you think you need for a while, still hold onto the things you have
already started to do.<span style="mso-spacerun: yes;"> </span>There is always
time later to add more things, but never drop a fitness improving facet of your
life as long as increasing fitness is your goal.<span style="mso-spacerun: yes;"> </span>Obviously there are special occasions or
events that mean plans must change, but generally try to keep those actions as habits
that are a normal part of your life.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaYYMZUYmZ4Urn7oPxaP-4ZkvAHa6IFs0dCwz2f3EiOxzDRb-pLvYjkGX6G8DVGECBZfs1xnlNyzN39yWni9693uZ5hyUZr3zsLkx6j__iJcVCjIHdGA0v5O-OP1E0vS8fIxOakHok6F-K/s1600/shoulder_press-start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="306" data-original-width="400" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaYYMZUYmZ4Urn7oPxaP-4ZkvAHa6IFs0dCwz2f3EiOxzDRb-pLvYjkGX6G8DVGECBZfs1xnlNyzN39yWni9693uZ5hyUZr3zsLkx6j__iJcVCjIHdGA0v5O-OP1E0vS8fIxOakHok6F-K/s320/shoulder_press-start.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you always remember that you do not ‘achieve fitness’,
that it is rented, and every month you need to tally up your ‘rent’ and see if
you have earned enough to have it, or if you are drifting away and need to work
more on it. Hopefully, if you can stay consistent you will maintain a fit,
healthy body throughout your life.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBwdvr5a1-aU-5cysmUrGqz_nRqjS0iMqF0leTlswbZfCNV4SzEIL4WR13l2jppCcJAc1iHeTd94pR0xrZExZ77aNtjwmxfg2HWANJ8psjTll5aNBvajLw-jV8rO2Qa6ZnIYGb1hQOOjwn/s1600/calf_stretch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="323" data-original-width="400" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBwdvr5a1-aU-5cysmUrGqz_nRqjS0iMqF0leTlswbZfCNV4SzEIL4WR13l2jppCcJAc1iHeTd94pR0xrZExZ77aNtjwmxfg2HWANJ8psjTll5aNBvajLw-jV8rO2Qa6ZnIYGb1hQOOjwn/s320/calf_stretch.jpg" width="320" /></a> </div>
<br />
<br />
<br />
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<i></i><br /><a href="http://www.veganicity.com/">http://www.veganicity.com</a><br />(Proteins and supplements)<br />35% off using code <b>VEGANBODY2017</b><br />orders by post, online or phone<br /><br /><a href="https://freetfootwear.co.uk/">https://freetfootwear.co.uk</a> <i>(affiliate link)</i><br />(Minimal footwear, and exercise footware)<br />30%off using code <b>PeteR</b><br /><br /><a href="https://www.vegetology.com/">https://www.vegetology.com</a><br />(Supplements)<br />15% off using code <b>VEGANHEALTH</b><br /><br /><a href="https://www.revolution-foods.com/">https://www.revolution-foods.com</a><br />(Superfoods)<br />10% off using code <b>vbb</b><br /><br /><a href="http://veggie-style.com/">http://veggie-style.com</a> <i>(affiliate link)</i><br />(Proteins and supplements)<br />10% off using code <b>VBB</b><br /><br /><a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a><br />(Exercise clothing)<br />10% off using code <b>VBB</b>Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-16033437517090424042017-11-04T14:05:00.000-07:002017-11-04T14:05:14.971-07:00Adding for fat loss<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ56Xo8FLaUe4c0gV8tsdjXRCwE8XAQKG6Ad4URZKvOSGwbOo0PVl0w1GazlkMnJKQEBJbO-mlSb-ZoyXhfcPwdVXDDpO8-r9MCjZwKiFTo5GuqHPtKapr4HjIfzUoPOSVsEUc-XRhnKIy/s1600/IMG_20170214_164507.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ56Xo8FLaUe4c0gV8tsdjXRCwE8XAQKG6Ad4URZKvOSGwbOo0PVl0w1GazlkMnJKQEBJbO-mlSb-ZoyXhfcPwdVXDDpO8-r9MCjZwKiFTo5GuqHPtKapr4HjIfzUoPOSVsEUc-XRhnKIy/s320/IMG_20170214_164507.jpg" width="320" /></a></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Fat loss is often focussed on deprivation.<span style="mso-spacerun: yes;"> </span>You will often see the gurus online touting
this and that, and usually these people will suggest things like:</div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Giving up carbs</li>
<li>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Cutting out fat</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Removing treat foods</li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8KEt_tWF08QKm6qNEAMaOB8c9sDpj3PczBfmk9iYS48RKg2FYBPwdT9K90e9Pqr6InlB-qXUyQ-oyVPi8axKCGvG3GtHmLmHsZ-GancjsPdFi8H-RhWLudlGiWWQtnZN1ReQjorzxIndf/s1600/IMG_20170321_202145.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8KEt_tWF08QKm6qNEAMaOB8c9sDpj3PczBfmk9iYS48RKg2FYBPwdT9K90e9Pqr6InlB-qXUyQ-oyVPi8axKCGvG3GtHmLmHsZ-GancjsPdFi8H-RhWLudlGiWWQtnZN1ReQjorzxIndf/s320/IMG_20170321_202145.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How about we turn this idea on its head and see where that
journey will lead us? Most people who want to lose fat have a few related
issues. They do not eat well and they do not move enough.<span style="mso-spacerun: yes;"> </span>If we look at these dual issues and consider
our problems from the viewpoint of <b style="mso-bidi-font-weight: normal;">adding</b>
things then we can develop a very interesting approach to dealing with these
issues.</div>
<div class="MsoNormal">
Let’s look at 2 scenarios and how we approach them…and the
probable result:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Scenario 1</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8d3Fi5BwqzNBKzis4ApnOejMRiSdAQqAYj5H72Rf8Ory_nB8drDEcGgPiTG4VvpRolk5nDznE10hlm_6cmrevpKIzYcIlunFwWfGL_YhCffRrruUkK0h0f6DRKaOv-bQOmWoZsBmUkCUh/s1600/P1090810.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8d3Fi5BwqzNBKzis4ApnOejMRiSdAQqAYj5H72Rf8Ory_nB8drDEcGgPiTG4VvpRolk5nDznE10hlm_6cmrevpKIzYcIlunFwWfGL_YhCffRrruUkK0h0f6DRKaOv-bQOmWoZsBmUkCUh/s320/P1090810.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You come to me and I say you will no longer eat treats, junk
food or desserts. You will cut all sugar from drinks and only eat whole food
stuff from now on; you would also limit yourself to 2,000Kcal (or less) per day.<span style="mso-spacerun: yes;"> </span>Would that work?<span style="mso-spacerun: yes;"> </span>Well, technically yes, <b style="mso-bidi-font-weight: normal;">IF</b> you did that, then you would most likely lose weight…but would
many people stick to it? Research suggests that most people will not be able to
maintain the discipline necessary to keep this up over the long term, so they
will fail and return to their old eating habits.<span style="mso-spacerun: yes;"> </span>They may lose weight for a while, but
eventually the fat will be regained and maybe they’d even develop more as they
rebound from the caloric deprivation back to surplus calories.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Scenario 2</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqCV8FasI_f8MP0o2lT0UkBr0_W9ZZethzG5Rq1mYh3M7rPJu0fASYL68s78wxbEqmM6_3yoYwXdfMQuPE92y-7w1mbMB8bVgPaqjKbyFsdX-gOfcWToT_TRxsbzqAdI08lOY_qQScGrY6/s1600/IMG_20170428_094331.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqCV8FasI_f8MP0o2lT0UkBr0_W9ZZethzG5Rq1mYh3M7rPJu0fASYL68s78wxbEqmM6_3yoYwXdfMQuPE92y-7w1mbMB8bVgPaqjKbyFsdX-gOfcWToT_TRxsbzqAdI08lOY_qQScGrY6/s320/IMG_20170428_094331.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Suppose a person comes to me and I say they can continue doing
exactly what they do now, but add some vegetables (focus mainly on green leafy
vegetables), have them with as many meals as they can and try to eat those
first.<span style="mso-spacerun: yes;"> </span>I suspect most people could do
that, they would also be filling themselves up with bulky greens and so not
have so much room for everything else.<span style="mso-spacerun: yes;">
</span>So, after a week or two they may well find that they have lost fat, and
also that they have started to feel better too.<span style="mso-spacerun: yes;">
</span>So, now <span style="mso-spacerun: yes;"> </span>suggest that they add a
10 minute walk after each meal. No crazy workouts, just a walk at a pace that
is just above their normal walking pace, but not exhausting.<span style="mso-spacerun: yes;"> </span>Most people could do that as well.<span style="mso-spacerun: yes;"> </span>Pop on an audio book or podcast and take a
brisk stroll for a few minutes after most meals.<span style="mso-spacerun: yes;"> </span>No need to become a zealot, but if you have
10 minutes, briskly stroll around the block, through a park or whatever is
nearby, even on a treadmill while watching a TV programme if you prefer that. I
can see people managing those things without too much trouble.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT-Zs62QaXKwkmvMpyXB2W0lqpVvpSXKd8HFPAsLoOn63bCQlNJPXBD0PcjTI-i0jWnBXa7EepLGVgE8jXT9Ox5FeVzM0gapLL_Bopei2FNiROSclktSD_H1RSW49NJMDFNJoEQbleaXRi/s1600/IMG_20170405_163057.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT-Zs62QaXKwkmvMpyXB2W0lqpVvpSXKd8HFPAsLoOn63bCQlNJPXBD0PcjTI-i0jWnBXa7EepLGVgE8jXT9Ox5FeVzM0gapLL_Bopei2FNiROSclktSD_H1RSW49NJMDFNJoEQbleaXRi/s320/IMG_20170405_163057.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, let us look at these two scenarios.<span style="mso-spacerun: yes;"> </span>One will lead to extreme deprivation and most
probably lead to failure, while the other is very easy to implement and
kickstarts the fat burning process without any sense of deprivation at
all.<span style="mso-spacerun: yes;"> </span>The mindset is different when you
add compared to when you subtract things.<span style="mso-spacerun: yes;">
</span>People feel better when they have <i style="mso-bidi-font-style: normal;">more,
</i>the fact that having more will mean they actually consume less and burn
more calories doesn’t matter.<span style="mso-spacerun: yes;"> </span>The fact
is that having more will allow treats and indulgences, but will still often
result in fat loss and improved health. This means that for some of the
population, this method may be the key to success.<span style="mso-spacerun: yes;"> </span>Remember, you do not have to stop there,
continue to add things that will improve health, add foods you haven’t tried
before, add things like a new activity to your lifestyle.<span style="mso-spacerun: yes;"> </span>All of these changes, small as they are, soon
add up.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo9QMJRy9axZLQERkKfWgR8MRGJEUbugs2F4FzC6HY8c7-rMqWquGdd8sawdU6PudfRmYty3mRRCVDHuYdj2fRwt3kjaeaFtsaXP6PgGgk-ZLzzaGS1xeS1a4fd_KSSZnR2wkvzgz8Isrf/s1600/P1100018.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo9QMJRy9axZLQERkKfWgR8MRGJEUbugs2F4FzC6HY8c7-rMqWquGdd8sawdU6PudfRmYty3mRRCVDHuYdj2fRwt3kjaeaFtsaXP6PgGgk-ZLzzaGS1xeS1a4fd_KSSZnR2wkvzgz8Isrf/s320/P1100018.JPG" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This approach will not work for everybody, some people have
a single slice of cake, then uncontrollably eat the whole cake! If you suffer
from addictive tendencies, then this method may not work for you.<span style="mso-spacerun: yes;"> </span>Know yourself, if you are an average person
with some fat to lose, consider this method as an option.<span style="mso-spacerun: yes;"> </span>Make slow, calculated changes over time.<span style="mso-spacerun: yes;"> </span>Spend a few months eking out the pound or two
lost by adding in greens, the pound or two lost by adding in a ten minute walk.
Keep the fat loss going over a few months and you will look like a new person
and not have to have given up on any food you enjoy.<span style="mso-spacerun: yes;"> </span>You will find that naturally you will eat
some things less, but that is all, with the added bonus that you can have that
piece of pie or slice of pizza.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It is a good method to begin the process of fat loss for
most people, so consider adding things to your diet and lifestyle, not taking
things away when you begin the fat loss process.</div>
<br />
<div class="MsoNormal">
Savings for 2017</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<br />
<br />
<br />
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In the vegan community, the debate about long chain EPA has been running for a long time. While vegans can generally obtain (and indeed exceed) almost everything in the carnivorous and vegetarian diets through careful dietary choices, the long chain fatty acids present in certain cold-water fish are hard to acquire. This article will explore the possibility that marine phytoplankton, long the food choice of whales, is the perfect place to get it.<br />
<br />What are the Important Omega 3 Fatty Acids?<br />
<br />These are:<br />
<br />• EPA: eicosapentaenoic acid<br />• ALA: - alpha-linolenic acid<br />• DHA - docosahexaenoic acid<br />
<br />Amongst these, it appears to be EPA and DHA which exhibit the most potent benefits for human health. As luck would have it for vegans (until now!) traditional plant sources don’t contain either of them – it’s oily fish like salmon, mackerel or krill which offer the best sources.<br />
<br />Whilst some people point out that the human body has the capacity to convert ALA (found in seeds like linseed) to EPA, the truth is it does so only poorly. Even someone who consumes a prodigious amount of flax oil wouldn’t be receiving the same benefits as someone who is ingesting fish oil directly.<br />
<br />Why is Long Chain EPA so powerful?<br />
<br />It was contact with traditional peoples like the Inuit which first prompted scientists to investigate whether a diet high in fish oil could offer health benefits. It turns out these oils offer incredible benefits (1) to cardiovascular health, neurological function, and skin conditions like eczema, to name a few. Scientists believe these affects are due partly to the ways essential fatty acids affect cellular communication, and partly due to their inherent anti-inflammatory properties. Research suggests these oils also offer overall metabolic benefits (2) promoting lean tissue mass and counteracting obesity.<br />
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<br />Phytoplankton: The ‘Fish Oil’ Solution for Vegans<br />
<br />Algal Oil is one of the fastest growing supplements in the health industry. In the last decade, scientists have realised that rather than relying on fish oil supplements in an increasingly toxic ocean, it’s possibly to harvest the oil directly from the place the fish get their own supply: algae like marine phytoplankton.<br />Phytoplankton is a single-celled plant, 5-7 times smaller than a red blood cell, which photosynthesizes energy from sunlight. Beloved by vast sea mammals such as whales, and smaller creatures like salmon and krill, these plants are the very source of the fatty acids which give fish their health-giving properties. In recent years, aquaculturists have perfected the art of creating artificial plankton blooms in indoor greenhouses called bioreactors. The resulting mass of phytoplankton is then carefully dried and pressed to release the health-giving algal oils. The result is the world’s first vegan source of long-chain essential fatty acids. It has the added benefit of being produced in laboratory conditions in purified water, meaning it is completely pure. Most oceanic fish are now of questionable provenance and likely contaminated in various ways, especially with heavy metals.<br /><br />Why take marine phytoplankton?<br />
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<br />As well as being one of the most nutritionally dense substances you are ever likely to ingest, marine phytoplankton is alkalising, and incredibly easily absorbed, due to its tiny cell size. It may be this factor which makes it such an instant source of energy – but athletes and those battling fatigue have been some of the earliest adopters.<br />Users generally note a sustained, balanced energy, clear skin, and deeper sleep. Many people with compromised immunity are also noting its usefulness in promoting general wellbeing and increased resistance.<br />
<br />Is there a downside to phytoplankton?<br />
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<br />If there is a downside, it’s the price. While cheaper pond-grown plankton supplements are now available (think pond scum!), the real deal, grown in closed-loop bioreactors is expensive to produce and thus makes it a premium health supplement. This is likely to change as the market grows and more people come to know about this powerful, healthful green powder.<br /><br />Author Bio<br />
<br />Piers Moore-Ede is the author of 3 travel books, most recently Kaleidoscope City: A Year in Varanasi. He was so blown away by the power of phytoplankton, he’s started a website about it which you could read at <a href="https://planktonforhealth.co.uk/" target="_blank">Plankton for Health</a>.<br />
<br />
1/ <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/ </a><br />
2/ <a href="https://www.ncbi.nlm.nih.gov/pubmed/25373098">https://www.ncbi.nlm.nih.gov/pubmed/25373098</a><br />
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<br />
A note from the editor:<br />
We recommend 2 brands of DHA/EPA supplement:<br />
<br />
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<div style="text-align: left;">
<a href="https://www.vegetology.co.uk/" target="_blank">Vegetology</a>
- Makers of Vitamin D3,
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<br />Both of these are different products, so compare what they offer and use the one that best fits your needsVegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-67872794661947144582017-10-02T04:06:00.000-07:002017-10-02T04:20:22.717-07:00The three pillars of health and fitness (pt 3)<!--[if gte mso 9]><xml>
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By Pete Ryan</div>
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<div class="MsoNormal">
Part 3<span style="mso-spacerun: yes;"> </span>Recovery</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 9.0pt; line-height: 115%;">(This is part 1 of a 3 part series
about achieving optimal health find parts 2 and 3 at the bottom of this
article)</span></i></div>
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<br /></div>
<div class="MsoNormal">
So far we have covered nutrition and exercise in the last
two articles, so this post we will examine recovery.<span style="mso-spacerun: yes;"> </span>This might be the most nebulous of the 3
pillars.<span style="mso-spacerun: yes;"> </span>With nutrition you can monitor
weight, fat levels and muscle mass and get some idea of what to do with your
diet, with exercise you are either getting stronger, or not getting
stronger.<span style="mso-spacerun: yes;"> </span>However recovery is affected
by your whole life.<span style="mso-spacerun: yes;"> </span>If you have a
stressful day, you will need extra recovery, if you sleep badly, or do not
reach the right levels of sleep, you will not be recovered, illness affects the
bodies ability to recover.<span style="mso-spacerun: yes;"> </span>The list goes
on. Recovery is the thing that will vary most from day to day.<span style="mso-spacerun: yes;"> </span>Most days you will know roughly how much to
eat that coming day, you will have an idea of about the amount of exercise you
should do, but you have no idea how much recovery you will need as things vary
so much.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh62vZPhqcyaor4Omm3zBC_WjbTSEIi2aCCBB3HlwpbLjEiARMN1QWyChGtas1LKrOBs00MMPEa-trvqbpUQP6eGjOHG_u9nCcRvbUK4ZcbpCllxohJO-8X7DPztRBusV2xw8nmsstugXxI/s1600/IMG_20170812_155216.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh62vZPhqcyaor4Omm3zBC_WjbTSEIi2aCCBB3HlwpbLjEiARMN1QWyChGtas1LKrOBs00MMPEa-trvqbpUQP6eGjOHG_u9nCcRvbUK4ZcbpCllxohJO-8X7DPztRBusV2xw8nmsstugXxI/s320/IMG_20170812_155216.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
The number one recovery option is sleep.<span style="mso-spacerun: yes;"> </span>Sleep is the bedrock of all recovery, why do
you think in those military ‘hell weeks’, they stop the solders sleeping? They
want to see how they deal with being unable to recover, so they get then to do
physical things.<span style="mso-spacerun: yes;"> </span>Things many of you could
do if fresh, but get them to do it repeatedly as the recovery reserves dwindle.
You see some of the toughest, fitness humans on earth slowly fail one by one
and only the very few actually survive the week.<span style="mso-spacerun: yes;"> </span>This is due to lack of recovery above all, I
can virtually guarantee that if I gave them adequate sleep between each day
they would survive the ordeal much more easily.</div>
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<br /></div>
<div class="MsoNormal">
There are two aspects to sleep, duration and depth. Both of
these will vary for person to person to person, but generally 7 or 8 hours of
sleep works for most people. Depth of sleep is a bit more difficult, you need a
whole separate article just to cover the different levels of sleep, needless to
say you should wake up ready to take on the day without stimulants, everyone
can feel a bit tired at some point throughout the day now again, but mostly you
should be able to function without stimulants throughout a normal day.</div>
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<br /></div>
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Assuming you have sleep in place then there are some other
modalities that can aid recovery, but remember, none of these can replace sleep
as the number one recovery tool.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvM-PDCUFtGvSTSNEa1WzUR6c8tj96ZaOk5nAGBgmn_BxJW-yCuXGgtRXXIn0PBsTaTdA00j-PXDKwffk9pf5kA3sQRcX1UFQ4_UnaCa_cj99xS9yjuNaJBxRAyIynp4qAlVm5aTwYvXjn/s1600/DSC00595.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="711" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvM-PDCUFtGvSTSNEa1WzUR6c8tj96ZaOk5nAGBgmn_BxJW-yCuXGgtRXXIn0PBsTaTdA00j-PXDKwffk9pf5kA3sQRcX1UFQ4_UnaCa_cj99xS9yjuNaJBxRAyIynp4qAlVm5aTwYvXjn/s320/DSC00595.jpg" width="180" /></a></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal">
Massage, both self myofascial release and going to get a
massage is a great way to improve recovery. As a massage therapist I rate
massage as a powerful way to aid recovery, but benefits do depend both on those
doing the massage and how your body responds.<span style="mso-spacerun: yes;">
</span>Like anything massage isn’t for everyone, but for those it does help, it
is a great way to encourage recovery and relieve muscle soreness.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyG67-o9gJgwgqMPZCTZaXCYVBoWMnaoUQ-zzqm9MenYLCwe-isBG4dAA5EYg2FA2YBzto27vCmgQ-js2-Zz3cmc-qnGN8Xsc0VVMyvjHx8ksTqOv8CAgAwRGRjIovGDhJsKYDR7X1VFVt/s1600/DSC04401.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="400" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyG67-o9gJgwgqMPZCTZaXCYVBoWMnaoUQ-zzqm9MenYLCwe-isBG4dAA5EYg2FA2YBzto27vCmgQ-js2-Zz3cmc-qnGN8Xsc0VVMyvjHx8ksTqOv8CAgAwRGRjIovGDhJsKYDR7X1VFVt/s320/DSC04401.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stretching, yoga and other similar modalities can help tight
muscles loosen and so aid recovery, they may also improve exercise by allowing
the body to get into better positions during exercise.</div>
<div class="MsoNormal">
Electrical stimulation has been sold to many as a way to
speed recovery, but I am not certain the science is there to prove that is
effective?<span style="mso-spacerun: yes;"> </span>If you feel it helps, then
give it a try, but if it doesn’t do anything for you then forget about it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meditation has been used for centuries to focus the mind and
aid recovery. How well it works depends upon the individual and how practiced
that individual is at meditating. This can be used for a few minutes using an
app on your phone, or continued for hours.<span style="mso-spacerun: yes;"> </span>If this
helps you then include it into your daily routines, but if it doesn’t
then use the time doing other things.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Things that can affect recovery are <a href="http://veganbodybuilding.blogspot.co.uk/2012/07/stress-training.html">stress</a>,
poor nutrition, health issues, over training, excessive systemic inflammation,
and many other factors.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You can get some ideas about to incorporate self myofascial
release into your own exercise by popping over to <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
and downloading the book called “Self myofascial release”. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Putting it all together</u></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJm2Ch8Mk0LU0-QwSaT_CIyNMXWODI1G-3tY-iqRlVd_CH6RD50kqwe3Cy8pCUiQF0iZTZmx0OVQShLS4ucTRtRxaOZetNpTx2lDEgrJueaf4PdTF11jZ5sf58uWJj7KLoSnNrElbCcfG-/s1600/IMG_20170810_141549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJm2Ch8Mk0LU0-QwSaT_CIyNMXWODI1G-3tY-iqRlVd_CH6RD50kqwe3Cy8pCUiQF0iZTZmx0OVQShLS4ucTRtRxaOZetNpTx2lDEgrJueaf4PdTF11jZ5sf58uWJj7KLoSnNrElbCcfG-/s320/IMG_20170810_141549.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The secret of achieving the best health and fitness results
is to get your nutrition, exercise and recovery into balance.<span style="mso-spacerun: yes;"> </span>Like actual balancing, this is not a static
process, things will wobble one way or the other and you will only ever achieve
a momentary second of perfect balance before things change again and more small
tweaks need to be made.<span style="mso-spacerun: yes;"> </span>So, some
evenings you may need an early night, or an extra snack, while other days you
may need to drop a workout or add high intensity methods to keep reaping
benefits.<span style="mso-spacerun: yes;"> </span>The secret is to learn your
own body and to try out new things so you can achieve the most benefits from
your health and fitness lifestyle.<span style="mso-spacerun: yes;"> </span>You
can learn more by reading <i style="mso-bidi-font-style: normal;">“An
introduction to vegan fitness and health” </i>over at <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
and if you need any further advice feel free to contact me below.</div>
<div class="MsoNormal">
Good luck with your health and fitness journey!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Part 1 - <b style="mso-bidi-font-weight: normal;">Nutrition</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness.html" target="_blank">found here</a></div>
<div class="MsoNormal">
Part 2 - <b style="mso-bidi-font-weight: normal;">Exercise</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness_2.html" target="_blank">found here</a></div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-58498023739074378732017-10-02T03:48:00.002-07:002017-10-02T04:20:35.487-07:00The three pillars of health and fitness (pt 2)<!--[if gte mso 9]><xml>
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By Pete Ryan</div>
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<br />
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<br />
<div class="MsoNormal">
Part 2<span style="mso-spacerun: yes;"> </span>Exercise</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 9.0pt; line-height: 115%;">(This is part 2 of a 3 part series
about achieving optimal health find parts 1 and 3 at the bottom of this
article)</span></i></div>
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<br /></div>
<div class="MsoNormal">
We looked at nutrition last post, so now it is time to move
on to exercise. Many people get confused about exercise, should they do cardio
or strength, is it best to try bodyweight, machines or use a barbell? Then
there is the question of how many days a week, how long you should train,
should you do a warm-up.<span style="mso-spacerun: yes;"> </span>Some gurus will
give you specific answers to these questions, unfortunately a lot depends on
your goals and there is no generic answer.</div>
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<br /></div>
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Then first question has to be your goal.<span style="mso-spacerun: yes;"> </span>If your goal is to become a bodybuilder or
participate in a sport, then your training has to be focused on that goal.
Writing a detailed program for various sports is outside the scope of this
article, but if you are interested in something specific feel free to leave a
message below and I will try to get you an answer or at the very least point
you to a few places where you can find the answers you need.<span style="mso-spacerun: yes;"> </span>For general health and fitness the first
thing you have to choose is how often can you absolutely exercise, even if the
week doesn’t go great? Do not be the person that works out for 6 days a week
for 2 weeks, then doesn’t exercise again for 6 months.<span style="mso-spacerun: yes;"> </span>Think of consistency as being king. 1 day a
week, done every week without fail, will be better than one or two brief 6 day
a week sessions each year. Ideally you should do some strength work and some
cardio. What you do isn’t important if you are just after fitness, you can also
combine them at times to get both cardio and strength from one session if you
are really pressed for time.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKN_nHzeXSURSX9WAyoGgIGO3tL56BD74v_843l3_DeqUlP9exFmv6ouq-KfEUSO2Nn3Y1BS8mqh3yT1Wg7iqTjj-_PPMpIoofMUVRY1BxcsSqwUAc7fZID0xWXhzKC7HZFxIXZbzip0zT/s1600/IMG_20170626_174729_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKN_nHzeXSURSX9WAyoGgIGO3tL56BD74v_843l3_DeqUlP9exFmv6ouq-KfEUSO2Nn3Y1BS8mqh3yT1Wg7iqTjj-_PPMpIoofMUVRY1BxcsSqwUAc7fZID0xWXhzKC7HZFxIXZbzip0zT/s320/IMG_20170626_174729_2.jpg" width="320" /></a></div>
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<br /></div>
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In some cases you can include leisure into your cardio
training, hiking, canoeing, swimming and other leisure activities can count
towards your cardiovascular health, just as things like heavy lifting and
carrying can be classed as some strength work. These activities are all good,
but you should really try and get some focussed exercise in both strength and
cardio if you want to reach optimal health and fitness. For cardio, you can
run, bike, swim or do another activity, but always with an eye on peaking and
improving your performance. When hiking for leisure you should stop, enjoy the
view take a picture for Instagram or whatever you enjoy doing, but when you are
working on improving cardio that should be your focus.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The same with strength, when you are moving furniture you
should rest, not fatigue yourself too much, keep up a pace where you can
continue easily for a long time as you carry and load stuff, but when doing an
activity specifically to improve strength, then you need to focus on that goal
and work into extreme fatigue at times, lifting with a drive and a focus that
will exhaust you during the session.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Where to start depends on where you are right now.<span style="mso-spacerun: yes;"> </span>For a cardio-based activity I would suggest
starting well below your limits, start easy.<span style="mso-spacerun: yes;">
</span>If that means run between one pair of lampposts and then walking the
next set for 10 minutes, then start with that, if that mean just a 5 minute
walk, then start there.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For strength you can use bodyweight, machines, free weights,
bands, chains or whatever you like.<span style="mso-spacerun: yes;"> </span>It
doesn’t really matter, but like the cardio you should be interested enough in
the protocol to want to do it and keep it up.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFqcKDI3DZGQP-THMz2U3wkUFdIHZY5qOJkEo6PRosMGIKPQFY-iHA7T_gc7ptRso9vODGUarMWRo3bXBCZQoeF5VCCQLOmKoadjG3dooxEEAAongPVTJRwhH0kjlN8iMb4vWoWjVTVPIP/s1600/IMG_20170704_172913.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFqcKDI3DZGQP-THMz2U3wkUFdIHZY5qOJkEo6PRosMGIKPQFY-iHA7T_gc7ptRso9vODGUarMWRo3bXBCZQoeF5VCCQLOmKoadjG3dooxEEAAongPVTJRwhH0kjlN8iMb4vWoWjVTVPIP/s320/IMG_20170704_172913.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here is a quick example of a routine you could start with:</div>
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<br /></div>
<br />
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Dumbbell bench press 3 sets of 10reps</li>
<li>
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>One arm bent over row 3 sets of 10 reps</li>
<li>
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Overhead press 3 sets of 10 reps</li>
<li>
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Lat pulldown 3 sets of 10 reps</li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Goblet squat 3 sets of 10 reps</li>
</ul>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
That will be short and get you started.<span style="mso-spacerun: yes;"> </span>Do that one to three times a week and after 8
weeks you will notice a difference! </div>
<div class="MsoNormal">
Start with a weight you can do easily and then slowly
increase the weight you are lifting.</div>
<div class="MsoNormal">
Be patient, cardio does usually come faster than strength,
but both may take you time to improve.<span style="mso-spacerun: yes;">
</span>This is not a race. It is not one of those 8 week challenges where
people become super buff, your goal is to improve your health and fitness over
the long haul, for life, so consider that.<span style="mso-spacerun: yes;">
</span>You have years of improvement ahead of you, so enjoy the process.<span style="mso-spacerun: yes;"> </span>Many people can take a decade or more to
reach their genetic potential (longer if you begin when you are older), but on
the plus side that means that in 10 or even 20 years you will look and feel
better than you did before you started. That is a real bonus!</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggy3GzaRKL1YX84CMmSC3CXa1ge8XaebdemtWIIgUdOU5QYtMm_y6f1XdQtLr8G5ZSnT0ZXCyzE43Bd8-LkUi8UuGZ5TZztdqQXyV1vrgYEemEB1zxy5QEyEC6_liDxoI0lFNGJdxUDT1/s1600/Pere3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="224" data-original-width="400" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggy3GzaRKL1YX84CMmSC3CXa1ge8XaebdemtWIIgUdOU5QYtMm_y6f1XdQtLr8G5ZSnT0ZXCyzE43Bd8-LkUi8UuGZ5TZztdqQXyV1vrgYEemEB1zxy5QEyEC6_liDxoI0lFNGJdxUDT1/s320/Pere3.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Also remember goals can and will change. Many guys start
with the idea of looking better, then drift towards strength, then finally move
towards overall health as they get older.<span style="mso-spacerun: yes;">
</span>Woman often start by wanting to get skinny, then drift into strength or
building their bodies before finally moving towards overall health as they get
older. Whatever sex you are you will find there are also sports or activities
that entice you to give them a go, that is totally fine and you should give
yourself permission to explore any that intrigue you. If you enjoy kettlebells
or obstacle course racing feel free to really explore them and move in that
direction for a while. They may or may not be optimal for health, but you can
always move back into a more healthy direction later if you need to. The main
importance is to find something you like and to stick to it, and repeat as
often as you like while always looking to find new things.<span style="mso-spacerun: yes;"> </span>The one
limiting factor is to stick to a routine for a while before changing it, unless
there seems like a high risk of injury, if injury seems high then change the routine
immediately, it is rarely worth getting injured in any activity. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That is all there really is to exercise, if you need more
pointers pop over to <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
and download “Introduction to vegan fitness and health” this has some more
details about introducing both cardio and strength training into your weekly
routine.<br />
<br /></div>
<div class="MsoNormal">
Part 1 - <b style="mso-bidi-font-weight: normal;">Nutrition</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness.html" target="_blank">found here</a></div>
<div class="MsoNormal">
Part 3 - <b style="mso-bidi-font-weight: normal;">Recovery</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness_80.html" target="_blank">found here</a> </div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-44910100960140763952017-10-02T03:34:00.000-07:002017-10-02T04:20:48.304-07:00The three pillars of health and fitness (pt 1)<div class="separator" style="clear: both; text-align: center;">
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By Pete Ryan</div>
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Part 1 Nutrition</div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 9.0pt; line-height: 115%;">(This is part 1 of a 3 part series
about achieving optimal health find parts 2 and 3 at the bottom of this
article)</span></i></div>
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There are three aspects to gaining and maintaining health
and fitness. These pillars can be adjusted if you are an athlete, so you can be
a competitive athlete, a powerlifter, a bodybuilder and the three pillars still
exist, it is just that you have to tweak those components to fit those goals.</div>
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For now though we will focus on the idea of achieving
maximum health and fitness.<span style="mso-spacerun: yes;"> </span>The first
thing we have to accept is that you cannot maximise both health and
fitness.<span style="mso-spacerun: yes;"> </span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimCnitvuLJctT9pub7OQQxLQc14VmLn-VKGvEA7M9WUCOcmg4iyVmCZjxHeo4LbmpojfxFGF9EtmUzby25xt2QRAdt_eYI9f_xve-11qEniTuhS3RzqY53Gp22YOolD_4M1_O1obcVAhR/s1600/bellcurve.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="233" data-original-width="400" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimCnitvuLJctT9pub7OQQxLQc14VmLn-VKGvEA7M9WUCOcmg4iyVmCZjxHeo4LbmpojfxFGF9EtmUzby25xt2QRAdt_eYI9f_xve-11qEniTuhS3RzqY53Gp22YOolD_4M1_O1obcVAhR/s320/bellcurve.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
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<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>Health and fitness are like a
bell curve, at first both will increase, but beyond a certain level one or the
other will suffer.<span style="mso-spacerun: yes;"> </span>So, you can achieve
the greatest health, but fitness will be somewhat lower than the ultimate you
could achieve, conversely, if you aim at the apex of fitness, then health will
not be optimal. This is just the way of things, so what you are after is
achieving the best balance you can between health and fitness.</div>
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With that said here are what I consider to be the three
pillars of health an fitness:</div>
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<br /></div>
<br />
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Nutrition</li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Exercise</li>
<li>
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Recovery</li>
</ul>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
I believe you need to balance these three things if you wish
to achieve your goals.<span style="mso-spacerun: yes;"> </span>You may have
other factors, but those are almost always included within these three.<span style="mso-spacerun: yes;"> </span>For example, say you suffer from huge mental
stress, due to work, relationships or similar.<span style="mso-spacerun: yes;">
</span>The effects are managed within the “Recovery” aspect of your program
(potentially also the “Exercise” can help with stress reduction, even though
exercise itself is a stressor). There may be some uncommon factors that are
outside of these three pillars, but that will be unusual. For now we will focus on the the first of these...</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nutrition</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsG18Eo1m0eWWXyeNNbqDZCf7Y5Cci3srTvveh5ucKfMvh6yqvpM674g4cIn_5XLaYF8VkXqke0CMxj26Wx8-4v35E32CbqeGs6y-BedqKzZ1IK45FDjgVVWcZP-iF95T5Bv7-noXFxtT/s1600/IMG_20170905_204321.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsG18Eo1m0eWWXyeNNbqDZCf7Y5Cci3srTvveh5ucKfMvh6yqvpM674g4cIn_5XLaYF8VkXqke0CMxj26Wx8-4v35E32CbqeGs6y-BedqKzZ1IK45FDjgVVWcZP-iF95T5Bv7-noXFxtT/s320/IMG_20170905_204321.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This can be the most confusing of the three pillars as nutrition is
really in its infancy compared the other two.<span style="mso-spacerun: yes;">
</span>Should you eat low carb, dirty bulk, IIFYM (if it fits your macros), IF
(intermittent fast), carb back load, raw food, Atkins? If you look at the
literature, you can avoid the confusion by find what virtually everyone
says.<span style="mso-spacerun: yes;"> </span>The answer shared by 99% of every
dietary expert you ask is “most people do not eat enough fruit and
vegetables.”. It makes sense to eat as much fruit as vegetables as you can. I
am talking about whole fruits and vegetables, not juices, or extracts or
refined products. I personally suggest that most people can succeed with 80%
whole foods and 20% other stuff (moving to 90:10 if you have a special occasion
you need to get into unbelievable shape for). This will allow for some foods
like a slice of pizza or a beer if you want one and still stay on track.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Learn to cook! You do not need to become a chef, but learn a
few meals that are wholefood and fairly quick and easy to prepare. These will
become your go to feeds when you are tempted by takeaway or junk. Experiment
with seasoning.<span style="mso-spacerun: yes;"> </span>Herbs and spices are not
only tasty, but they actually add huge health benefits to your food, so just go
and buy a different herb or spice now and again and find several that you like.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXpSMQ_odgc7T-IEWMfdny4S-DKzL-oveV0DjL04flFA0F7kMyfPwWatmsmWDonkzx9yFvtmoTCNrTL4ZDoY5di4hsX9l5RAJjmhUY6iiRXbUwDbccbQuVx-817nTjIIOAZiFwm8K86EJ_/s1600/IMG_20170925_135533.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXpSMQ_odgc7T-IEWMfdny4S-DKzL-oveV0DjL04flFA0F7kMyfPwWatmsmWDonkzx9yFvtmoTCNrTL4ZDoY5di4hsX9l5RAJjmhUY6iiRXbUwDbccbQuVx-817nTjIIOAZiFwm8K86EJ_/s320/IMG_20170925_135533.jpg" width="320" /></a></div>
<br />
<br />
<div class="MsoNormal">
Let’s suppose you cannot cook right now, here is what you
need to do.<span style="mso-spacerun: yes;"> </span>Find a recipe you like the
sound of (there are several in the book “Introduction to vegan fitness and
health” <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a>
). Pick an evening when you have nothing on, buy the ingredients and cook.<span style="mso-spacerun: yes;"> </span>If it turns out well write down the recipe
and method used, your next free evening try another recipe…and so on until you
have 10-12 recipes you like. Once you have those you are set.<span style="mso-spacerun: yes;"> </span>Continue to try out new recipes once every
month or so and add to your list. It is really that simple.<span style="mso-spacerun: yes;"> </span>Over the years (or even with the changing
seasons) things will change. In summer you may like more salads, in winter
hearty soups may be more tempting? It doesn’t matter. If you are eating mainly
a wide variety of whole foods you will be ok.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are a few cravats to this guide.<span style="mso-spacerun: yes;"> </span>If you are gaining unwanted weigh then you
will need to cut down.<span style="mso-spacerun: yes;"> </span>The simplest
method is to increase your green leafy vegetable intake and shrink the serving
size of the more calorie dense foods, so the volume remains the same.
Conversely, if you are losing weight, you may need to increase the more calorie
dense foods and eat less of the bulkier low calorie food.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP7QqvsuzSi-0i-Y_k5BVQzQaswbwxgVk_92ljVCQrLyAQvLx2pkSmREpRbzwXeTUGJXNgU-MU53QNWP4sqdYZMlEggUqEFJ8SAEYOg98uC-ZMNv6Hmpypbwuj7l2-Nuu_WjhEqnM11VDX/s1600/IMG_20170925_141118.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP7QqvsuzSi-0i-Y_k5BVQzQaswbwxgVk_92ljVCQrLyAQvLx2pkSmREpRbzwXeTUGJXNgU-MU53QNWP4sqdYZMlEggUqEFJ8SAEYOg98uC-ZMNv6Hmpypbwuj7l2-Nuu_WjhEqnM11VDX/s320/IMG_20170925_141118.jpg" width="320" /></a></div>
<br />
<br />
<div class="MsoNormal">
Your diet over the years will be a slow, constant
transition, mutating as your goals change and your body changes, so keep that
in mind.<span style="mso-spacerun: yes;"> </span>There is not one perfect diet
that you can start eating at 16 and continue to eat until you are 80 years old.<span style="mso-spacerun: yes;"> </span>Your body changes and your diet has to
reflect those changes. There is never a need to rush changes, the best way is
to slowly transition, monitor every change and see if it has a negative or
positive effect on you.<span style="mso-spacerun: yes;"> </span>Never be afraid
to revaluate your diet and try something new.</div>
<div class="MsoNormal">
There are other aspects of diet (like supplementation, special concerns for vegans and a few others, the book mentioned above covers those in detail), but for most people the nutrients to worry about are getting adequate vitamin B12, vitamin D and enough essential fatty acids. </div>
<div class="MsoNormal">
If you want more details about diet and how to implement
changes, recipes or similar, then let me know in the comments below.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Part 2 - <b style="mso-bidi-font-weight: normal;">Exercise</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness_2.html" target="_blank">found here</a> </div>
<div class="MsoNormal">
Part 3 – <b style="mso-bidi-font-weight: normal;">Recovery</b>
can be <a href="http://veganbodybuilding.blogspot.co.uk/2017/10/the-three-pillars-of-health-and-fitness_80.html" target="_blank">found here</a> </div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-71856346469872032562017-02-02T06:56:00.000-08:002017-02-03T03:17:01.451-08:00Holistix muscle rub<div class="separator" style="clear: both; text-align: center;">
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By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHtNNueex9huJYJJczC_Oti4eIBrhRXpcm9PlQ-vke9PSioLGTnLRvdOgX_lF9LIJLdf-AC65t7-KK_q9k6MVga8xfKuSwpelIGhJT3xkjy3SZGe2Kty-CbWTq8pJ6zS0c7bVM4f3a1Z95/s1600/IMG_20170201_142510.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHtNNueex9huJYJJczC_Oti4eIBrhRXpcm9PlQ-vke9PSioLGTnLRvdOgX_lF9LIJLdf-AC65t7-KK_q9k6MVga8xfKuSwpelIGhJT3xkjy3SZGe2Kty-CbWTq8pJ6zS0c7bVM4f3a1Z95/s320/IMG_20170201_142510.jpg" width="320"></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br></div>
<div class="MsoNormal" style="text-align: left;">
Most of us suffer some form of ache or pain at some
time.<span style="mso-spacerun: yes;"> </span>People who exercise really
don’t want those issues to detract from a workout and we want any issues to heal
as quickly as possible.<span style="mso-spacerun: yes;"> </span>I always keep my
eyes open for new products that may aid recovery and I saw this item at one of the
vegan events we attend. So, along came an achy lower back and a niggle in my
elbow, so what better test for a product than a couple of minor aches that were
annoying me?</div>
<div class="MsoNormal" style="text-align: left;">
The product is not a warming one like the chilli based products you can buy, but it is
soothing. It contains plant oils and some herbs that help recovery.<span style="mso-spacerun: yes;"> </span>I don’t really know the ins and outs of the
product; it is petroleum-free and seemed to make the areas I used it on feel
better. It isn’t a miracle cure, but it appeared to help with those annoying
aches you get either due to lifting, or in spite of it. I would say it is a
useful addition to your gym bag as you can slap it on easily enough and go and
train - wash your hands afterwards, lifting <span style="mso-spacerun: yes;"> </span>with an oil-based product on your hands won’t
end well!</div>
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I have tried this products for while now (hence the slightly
aged look of the product in the picture) and I have found it useful.<span style="mso-spacerun: yes;"> </span>I will continue to use it as I need to when
the odd ache or pain crops up.</div>
<div class="MsoNormal" style="text-align: left;">
You can check out their site over at <a href="http://www.holistixherbs.com/">http://www.holistixherbs.com/</a></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
Savings for 2017</div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">35% off
of </span><a href="http://www.veganicity.com/home.php"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://www.veganicity.com/home.php</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> supplements using code <b>VEGANBODY2017</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">15% off </span><a href="https://www.vegetology.co.uk/"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">https://www.vegetology.co.uk/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> supplements using code <b>VEGANHEALTH</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">55% off </span><a href="http://freetfootwear.co.uk/"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://freetfootwear.co.uk/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> shoes using code <b>PeteR</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">10% off </span><a href="http://veggie-style.com/"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://veggie-style.com/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> supplements using code <b>VBB</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">10% off </span><a href="http://revolution-foods.com/"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://revolution-foods.com/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> supplements using code <b>vbb</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">10% off </span><a href="http://www.virusperformance.co.uk/"><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">http://www.virusperformance.co.uk/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> exercise clothing using code <b>VBB
</b></span></div>
<br>
<br>Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-89285611523672585202017-02-01T14:29:00.000-08:002017-02-03T03:17:03.191-08:00Time to antagonise you!<!--[if gte mso 9]><xml>
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<br>
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2b8go3PDZy1wrckygdwQKnN4PaFZ0jvCAzOsWrErmZzLhtKAY3sZMq200KneEQ2UscJfp5Hms9dU91F3QXXHCEl1_J0lJpZy7-intergYwOU7uJElTD87wd1fYnjtK7YguM1vEalF3Zce/s1600/20150308_135854.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2b8go3PDZy1wrckygdwQKnN4PaFZ0jvCAzOsWrErmZzLhtKAY3sZMq200KneEQ2UscJfp5Hms9dU91F3QXXHCEl1_J0lJpZy7-intergYwOU7uJElTD87wd1fYnjtK7YguM1vEalF3Zce/s320/20150308_135854.jpg" width="320"></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br></div>
<div class="MsoNormal">
I was watching a youtube video the other day.<span style="mso-spacerun: yes;"> </span>The guy was going on about the importance of
doing push-ups (press-ups) ever day.<span style="mso-spacerun: yes;">
</span>Work up to 100-200 a day (over 36,000 reps a year).<span style="mso-spacerun: yes;"> </span>Push-ups are relatively easy and not too taxing,
you could do this and not overstretch your CNS recovery, and if you varied the
form there wouldn’t be too much of an issue with overuse (change arm position,
different angles, use handles, add weight etc)...but my mind went straight to the effect
this would have on your muscular balance.<span style="mso-spacerun: yes;">
</span>Your triceps (back of the arm) and anterior deltoids (front of the
shoulder) would be receiving a massive volume, whereas your rear deltoids (back
of the shoulder) and biceps (front of the arm) would not receive much
activation at all.<span style="mso-spacerun: yes;"> </span>Also your core (think
of a very thick belt around your midsection between your hips and your ribs
that stabilises the spine, that is the muscular region we are usually talking
about when we talk about the ‘core’ ).<span style="mso-spacerun: yes;">
</span>The front (ab) region would get loads of work, but the rear section
(lower back), would get very little. I see this as a real problem.</div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
Muscular balance</div>
<div class="MsoNormal">
<br></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3E4ZWNw2OW47ZT74lnb-4vSxc2IMktSvgKE2XmJcli7S_5aHZE5-tJpHkdX4G3ieqaNHbcEIvnxTd6Muoa3Aqht3IpXlZMEE8wHtbeMrX2g-MWNXB4gVPl-sfg6xKDrBqBc_xhffhA4fA/s1600/P1050192.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3E4ZWNw2OW47ZT74lnb-4vSxc2IMktSvgKE2XmJcli7S_5aHZE5-tJpHkdX4G3ieqaNHbcEIvnxTd6Muoa3Aqht3IpXlZMEE8wHtbeMrX2g-MWNXB4gVPl-sfg6xKDrBqBc_xhffhA4fA/s320/P1050192.jpg" width="320"></a></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
I believe that you should aim at muscular balance.<span style="mso-spacerun: yes;"> </span>If you can bench press 100Kg, then you should
be able to row 100Kg (approximately – this is raw, not bench pressing in
equipment). If you can shoulder press your own bodyweight overhead, then you
should be able to do pull-ups relatively easily (both for reps and with added
weight). I’ve read various ideas about an ideal amount for each lift, but I
believe these will vary depending on body type and your own, personal
make-up.<span style="mso-spacerun: yes;"> </span>The important thing is, if you
push you should pull, if you twist one way, you should twist the other way, if
you work the left side, then you should work the right side.</div>
<div class="MsoNormal">
Let me use the example of the push-up I started with.<span style="mso-spacerun: yes;"> </span>The push-up uses the back of the arm (triceps)
and the front of the shoulder (anterior deltoid).<span style="mso-spacerun: yes;"> </span>If these get really, really developed they will
tend to set you up for imbalances.<span style="mso-spacerun: yes;"> </span>Think
of the shoulder, if the front is really strong and the back is very weak, the head of
the humerus <span style="mso-spacerun: yes;"> </span>(the arm bone) will get
pulled forward, so it will be in slightly the wrong position when you do any
movement. This will only be a tiny amount, you will not feel it, but over the years things like
osteoarthritis can occur or you may develop nagging shoulder pain or impingement?
So, is there a way to avoid these issues?</div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
Balancing up</div>
<div class="MsoNormal">
<br></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimxWZ5d8zQY2ubDQY7sxgeP6bLaMWhVO_Ux4juGAttL2cDGrfNUzplZb5_xnQtQA-omvqtw77IwBqEoFDSBIgOpt3-jzTWy9jFiqHIZrToibOGOEyqNpQREdTS2-wJWWY8-9xHSETS4Sxs/s1600/CIMG4197.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimxWZ5d8zQY2ubDQY7sxgeP6bLaMWhVO_Ux4juGAttL2cDGrfNUzplZb5_xnQtQA-omvqtw77IwBqEoFDSBIgOpt3-jzTWy9jFiqHIZrToibOGOEyqNpQREdTS2-wJWWY8-9xHSETS4Sxs/s320/CIMG4197.jpg" width="320"></a></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
There is a simple way to balance out the muscularity, and
you do not need to have a diploma in anatomy to do it. Simply work the body through
the opposite movements.<span style="mso-spacerun: yes;"> </span>If you bench
press, then row, if you overhead press, then do a chin-up or pulldown.</div>
<div class="MsoNormal">
You work the <b style="mso-bidi-font-weight: normal;">antagonist
muscles, </b>the muscles that work the opposite motion (or often can be used to
stop that motion occurring).<span style="mso-spacerun: yes;"> </span>The easiest
example is the biceps and triceps in the arm.<span style="mso-spacerun: yes;">
</span>The biceps curl the arm, while the triceps straighten the arm.<span style="mso-spacerun: yes;"> </span>They do the opposite jobs.<span style="mso-spacerun: yes;"> </span>If the biceps are fully flexed, you cannot
straighten your arm, if the triceps are fully flexed you cannot bend your arm.If one is too powerful, or the other too weak, then issues with the arm can occur.</div>
<div class="MsoNormal">
The easiest way to sort out the body when thinking about
this is by using the push/pull for the upper body (the lower body has a
slightly more complex interactions).</div>
<div class="MsoNormal">
For the upper body think of it split like this:</div>
<div class="MsoNormal">
<br></div>
<br>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Horizontal push</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Horizontal pull</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Vertical push</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Vertical pull</li>
</ul>
<br>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br></div>
<div class="MsoNormal">
So, let’s head back to the 100-200 push-ups per day.<span style="mso-spacerun: yes;"> </span>In this case you are doing a <i>horizonital push</i>, so you would need a <i>horizontal pull</i> to balance that out. I would suggest you add another
movement into this equation.<span style="mso-spacerun: yes;"> </span>If you are
doing 100-200 push-ups then why not add some inverted rows into the
mix.<span style="mso-spacerun: yes;"> </span>You may not easily get 100-200
inverted rows as they are somewhat more of a challenge than a push-up, however getting 40-50
should be easily doable, with many of you easily getting 80-100 reps with practice.<span style="mso-spacerun: yes;"> </span>This would help maintain shoulder stability
by building the rear deltoid, balancing arm development and also be added work
on keeping the core stable and more in balance front to back, which is a nice bonus.</div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
Summing up</div>
<div class="MsoNormal">
<br></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtzg6Sl5AvEVfrGPvP17ZwwWWxZlQ9wy1aCWFs3lApYTCcVJ-2D5R8kqOuTslHLiOh9B2jdEt0LcjzkdPYhAmFsbPfQ35IA2d7mA7Q0_51V2rwmrGQvvUKj2MjrSGA64DV7JtzqWsk2yj-/s1600/Image2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtzg6Sl5AvEVfrGPvP17ZwwWWxZlQ9wy1aCWFs3lApYTCcVJ-2D5R8kqOuTslHLiOh9B2jdEt0LcjzkdPYhAmFsbPfQ35IA2d7mA7Q0_51V2rwmrGQvvUKj2MjrSGA64DV7JtzqWsk2yj-/s320/Image2.jpg" width="320"></a></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
So, I want you to consider as you workout that every time
you pull, you push.<span style="mso-spacerun: yes;"> </span>This does not have
to be on the same day.<span style="mso-spacerun: yes;"> </span>An old ‘bro-split’
was <i style="mso-bidi-font-style: normal;">back and biceps</i> one day and <i style="mso-bidi-font-style: normal;">chest and triceps</i> the next.<span style="mso-spacerun: yes;"> </span>Just try to keep those movements
balanced.<span style="mso-spacerun: yes;"> </span>Many people end up with issues
simply because they fail to balance the body as it develops.<span style="mso-spacerun: yes;"> </span>Don’t be one of those people!</div>
<div class="MsoNormal">
If you want more about building the body in a balanced way I
am happy to talk about more advanced concepts, just reply on here and let me
know.</div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
Ways to save </div>
<div class="MsoNormal">
<br></div>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
by Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9AcH9BYQ1TVKChhqZ-x6FgqzW03qWqZgV5BmFDQ-r4us9MOpR8EcaEOpGvJwUb9m-wDTPt5FDOKSvF2DheznqKZB05ZjnFKg4xzzDGBnu7sPZoJmPnDW4vgudF0MPrCBk2elmEnY2Ijmc/s1600/IMG_20170115_134933_205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9AcH9BYQ1TVKChhqZ-x6FgqzW03qWqZgV5BmFDQ-r4us9MOpR8EcaEOpGvJwUb9m-wDTPt5FDOKSvF2DheznqKZB05ZjnFKg4xzzDGBnu7sPZoJmPnDW4vgudF0MPrCBk2elmEnY2Ijmc/s320/IMG_20170115_134933_205.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
This one is going to annoy you in some respects.<span style="mso-spacerun: yes;"> </span>I will tell you right from the outset that
there are not an ideal number of times per week, duration or intensity to train
at.<span style="mso-spacerun: yes;"> </span>A lot depends on things like exact age,
outside stress, other activities that will affect how many times a week you
train and how long those sessions last. I can sum up the ideal in one sentence
though and from there we can look at options.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">The amount of times a
week you can stick to and the time you are willing to put in each session is
the ideal...</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That answer probably nearly made you throw your phone/laptop
through the nearest wall! I know that is a really aggravating answer, but that
is the stark truth.<span style="mso-spacerun: yes;"> </span>I can give you the
perfect workout for you, but if you are not willing to do it, then it is an
inferior workout to hitting the whole body once for 45 minutes a week. If you
can stick like glue to once a week, but do your ‘perfect’ workout for 2 weeks
and then never do it again, which is the best?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Being honest with yourself</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqISQI4NMQ44V3rSrrM_hYMyeTl2uRN7_oLonpoY6cbnLPWQPHbqZz2KvbrXWKcMF1LKvpRT23vXjdgIscyLITGZsquUwEgolqtRMPS3O1Y5e76coGo7a3ncKpwXHDGaN1HBJWaSbOFWy/s1600/DSC05731.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqISQI4NMQ44V3rSrrM_hYMyeTl2uRN7_oLonpoY6cbnLPWQPHbqZz2KvbrXWKcMF1LKvpRT23vXjdgIscyLITGZsquUwEgolqtRMPS3O1Y5e76coGo7a3ncKpwXHDGaN1HBJWaSbOFWy/s320/DSC05731.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s start with being honest. You may have decided that
working out 4 times a week is perfect to maximise your muscle gains, but will
you actually turn up for every session? I am not talking about now, but in 3
weeks, in 3 months or even in a year or more? What about when you have that
room to decorate, what about when you need to get those tax returns done, what
about when the stress at work means you are feeling burnt out?<span style="mso-spacerun: yes;"> </span>If you can, then fine, but if you can
definitely get 2 sessions in per week, but would struggle with 4, then 2 would
be your ideal.</div>
<div class="MsoNormal">
I will start with something many people will find very controversial,
my opinions on age and training.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Age</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39QPZsf5fnt_-FK4QZ9qzC3e0KxZOvj9KZ4h_SAvqtU-iaupbobiQrxwMVoW39hVD8RDG5ggdGwhhHd3_HcdI5t7BiIgI-_hhZWycWCrW30qDJnChMDbjFJ_-0lrQYBcdJ0CehvSw8B-_/s1600/DSC05705.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39QPZsf5fnt_-FK4QZ9qzC3e0KxZOvj9KZ4h_SAvqtU-iaupbobiQrxwMVoW39hVD8RDG5ggdGwhhHd3_HcdI5t7BiIgI-_hhZWycWCrW30qDJnChMDbjFJ_-0lrQYBcdJ0CehvSw8B-_/s320/DSC05705.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s cut to the chase on this one.<span style="mso-spacerun: yes;"> </span>I find it hard listening to a young guy
talking about how older people should exercise.<span style="mso-spacerun: yes;"> </span>They may have some experience in that area, but they do not live with the
issues getting older brings.<span style="mso-spacerun: yes;"> </span>I am sure
many younger people have insights, but I prefer to get the opinion of older
coaches and personal trainers. For the record I am over 50 and have had
injuries and issues that many older trainees have been through.</div>
<div class="MsoNormal">
My belief is that older people need to do more than their
younger equivalents.<span style="mso-spacerun: yes;"> </span>I know, that is not
the common view point.<span style="mso-spacerun: yes;"> </span>In fact most
coaches suggest that older athletes do less, but hear me out and make up your
own mind.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjK-x72Y1SpiCrUPPEJmMvXGFhYWbswoxzD-IwkgNBN2y8u3YbusXZAV5pdeXhZQ4LsaKSAjhpYK3BCK6pazsaNqlv50h9vfimNo8LtWmE2fm1lQ_YItydxNwREiXogHtMT32liNFaXOkI/s1600/DSC05595.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjK-x72Y1SpiCrUPPEJmMvXGFhYWbswoxzD-IwkgNBN2y8u3YbusXZAV5pdeXhZQ4LsaKSAjhpYK3BCK6pazsaNqlv50h9vfimNo8LtWmE2fm1lQ_YItydxNwREiXogHtMT32liNFaXOkI/s320/DSC05595.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most older trainees are less interested in competition and
more interested in training longevity, plus most older trainees have previous
injuries (because we too were once young and very stupid!). So, our goals are
often not maximum lifts, but heavy weights done for sets, encouraging
hypertrophy (muscle growth) and fighting off old age. To do these lifts we need
much more time warming up and doing mobility than the younger lifter doing the
same exercises.<span style="mso-spacerun: yes;"> </span>An older person may need
to warm up and mobilise the shoulders and elbows for 10-15 minutes to hit a press,
we may also need to move our bodies a lot more to maintain flexibility and
strength throughout the range of motion of an exercise. So, we may spend a
greater proportion of time doing mobility, bodyweight movements and preparing
our bodies for the workout than a younger person. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So whereas a younger person may have:</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>5 minute Warm-up</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>45 minute workout</li>
</ul>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
An older person may have:</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>20 minute warm-up</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>40 minute workout</li>
</ul>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
So as you can see, the older person will be moving their
body for longer than the younger person. </div>
<div class="MsoNormal">
As you age the whole idea of <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">use it or lose it</i></b> becomes
much more immediate.<span style="mso-spacerun: yes;"> </span>The older you
become, the quicker it is to lose the ability to do an exercise and the harder
it is to gain new skills or regain lost physical abilities.<span style="mso-spacerun: yes;"> </span>If you do not practice skills regularly, then
they will disappear, so if you are like most people who hit the gym and do not
wish to lose any skills you have acquired over the years, then you will have to
practice skills a lot more often than when you were younger.<span style="mso-spacerun: yes;"> </span>The sheer mass of abilities you want to keep
also force you to be doing physical activity a lot more.<span style="mso-spacerun: yes;"> </span>Let me hasten to add that you may do these
outside the gym.<span style="mso-spacerun: yes;"> </span>You could practice a
range of bodyweight movements at home (Planche, L-sit, pull-ups, push-ups,
headstands, handstands, sprinting...the list goes on), but these all have to
fit into your weekly/monthly, schedule if you wish to keep these abilities into
really old age. Also most of these need some sort of warm-up to avoid injury.</div>
<div class="MsoNormal">
So, as you can see an older trainee may need to spend more
total time working out as they need to warm-up in a thorough fashion and
practice physical abilities more often.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiScYFlTxA6ONnUlYnhWPVXa8oFjGlvsfv4wf3g6QN1nZD_AYvEuAT1dTFfXVjyb0g4MieqXRQIX4oDtb2XLlGHouRx2Grp1FrIWgNA4MpdVqcgyL69qEfHWmgIFIUqxsiJXjoQFcIU10Jv/s1600/DSC05592.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiScYFlTxA6ONnUlYnhWPVXa8oFjGlvsfv4wf3g6QN1nZD_AYvEuAT1dTFfXVjyb0g4MieqXRQIX4oDtb2XLlGHouRx2Grp1FrIWgNA4MpdVqcgyL69qEfHWmgIFIUqxsiJXjoQFcIU10Jv/s320/DSC05592.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What this does not mean is working out <i style="mso-bidi-font-style: normal;">balls to the wall</i> every day, or anything like that.<span style="mso-spacerun: yes;"> </span>I do believe that older people should do
something physical everyday.<span style="mso-spacerun: yes;"> </span>This can be
as simple as some push-ups and pull-ups at home, or going out and sprinting for
10 minutes, rope jumping on the porch or 30 minutes mobility, but everyday
something should be done.<span style="mso-spacerun: yes;"> </span>Coach Dan John
has a saying: </div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">If it is important, do it every day</i></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
For the older athlete this is especially true.<span style="mso-spacerun: yes;"> </span>If you need to improve your squat, then squat
every day.<span style="mso-spacerun: yes;"> </span>This does not mean go to max
every morning doing a back squat.<span style="mso-spacerun: yes;"> </span>Simply
add bodyweight squats into your warm-up, or just knock out some squats every day.<span style="mso-spacerun: yes;"> </span>Even ditch your chairs and sit on a cushion
on the floor, so if you want to get up or sit down, you are forced into a full
squat. For the older athlete holding a barbell, a single kettlebell or dumbbell
overhead and squatting adds unique challenges, using weights that stress the
back a lot less, or get an Ironmind Hip Belt if the back is an issue.<span style="mso-spacerun: yes;"> </span>As an older trainee you need to get creative
working around the limitations your body imposes. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Movement (NEAT)</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiqfY8omPuWZvLOx3vqUl2bQK0m3cmdIDstdkdbQ7Oa3aU93WGeKeTny0NHt14UNneuGv_D43l6TdtKvcdUzZekawOKK1AB-q6BT5eHGvzwFH9vXeKCMsN3AhRoxTBHRT24e0MKufZf36r/s1600/DSC05557.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiqfY8omPuWZvLOx3vqUl2bQK0m3cmdIDstdkdbQ7Oa3aU93WGeKeTny0NHt14UNneuGv_D43l6TdtKvcdUzZekawOKK1AB-q6BT5eHGvzwFH9vXeKCMsN3AhRoxTBHRT24e0MKufZf36r/s320/DSC05557.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Non-exercise Activity
thermogenesis</i> is the fancy term used to describe things you do that burn
calories, but are not part of your exercise routine. In keeping with my belief that
older trainees need to workout more often, I also believe that the older you
get the more important it is to move more often than younger people. Things
like walking to the shops, spending 10 minutes after each meal walking (good
for anyone who wants to improve insulin sensitivity), just doing physical
things becomes more important for the older athlete.<span style="mso-spacerun: yes;"> </span>You need to plan your life in such a way that
you can be active outside of the gym. Think about it, no matter how hard you
workout for 30-60 minutes, it will never, ever overcome being sedentary for
23-23.30 hours every day, how could it? So, plan on regular activity throughout
the day.<span style="mso-spacerun: yes;"> </span>Anyone can go for a walk for 10
minutes after each meal, just try it.<span style="mso-spacerun: yes;">
</span>Eat a meal then walk 5 minutes one way, turn around and walk 5 minutes
back, aim at a brisk pace.<span style="mso-spacerun: yes;"> </span>If you sit
for an hour, get up, stretch and do mobility for 10 minutes, then carry
on.<span style="mso-spacerun: yes;"> </span>In the long run this will help you
achieve your goals.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Picking your movements</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit0dpqaRZhBLEgdgIZvM9yH_2DRvmvsb_eIY4BOKBW587HR7nrmXyShXBcdWGYEWGUHbgLVzsCt1L9qlFWEs5jZJVF-Jjbkv4mtjXp2HYtlV15MGaPjGZdNp2M92mrjYnqnvd4Ch4KglOX/s1600/DSC05704.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit0dpqaRZhBLEgdgIZvM9yH_2DRvmvsb_eIY4BOKBW587HR7nrmXyShXBcdWGYEWGUHbgLVzsCt1L9qlFWEs5jZJVF-Jjbkv4mtjXp2HYtlV15MGaPjGZdNp2M92mrjYnqnvd4Ch4KglOX/s320/DSC05704.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most of the movements you choose should be things you enjoy.<span style="mso-spacerun: yes;"> </span>If you hate everything then you will never
succeed as you will find any excuse to avoid them.<span style="mso-spacerun: yes;"> </span>However, there are some things you know need
to be done, you will probably hate these.<span style="mso-spacerun: yes;">
</span>These are things you need to do.<span style="mso-spacerun: yes;"> </span>Add
them at the start, not the end of a session, put the things you really enjoy at
the end, so you are more likely to finish a session.<span style="mso-spacerun: yes;"> </span>So, if you have a bad shoulder, doing band
dislocates, band pull aparts and clubbell swings may be boring for you, but they
may be very necessary.<span style="mso-spacerun: yes;"> </span>You may need to
add in 5-10% of things you do not enjoy doing, but mainly include things you
enjoy doing.</div>
<div class="MsoNormal">
Exactly what you do isn’t important. You need to include:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Upper body vertical pushing (overhead press, steep incline
press are 2 examples)</div>
<div class="MsoNormal">
Upper body vertical pulling (Pull-up, chin up)</div>
<div class="MsoNormal">
Upper body horizontal pushing (Bench press, push-up)</div>
<div class="MsoNormal">
Upper body horizontal pulling (bent over row, inverted row)</div>
<div class="MsoNormal">
Hip hinge (deadlift variation, KB swing)</div>
<div class="MsoNormal">
Legs (Squat variation, leg press)</div>
<div class="MsoNormal">
You do not need to do these every session, or even every
week. Simply rotate thing in and out as often as you like.</div>
<div class="MsoNormal">
Wrap up</div>
<div class="MsoNormal">
I could talk a lot about this, if you are interested comment
below. I can discuss routines, methods, diets or go into more details about any related issue
if those are of interest to you? </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<div class="MsoNormal">
<br /></div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-81843061214948641842017-01-13T13:53:00.000-08:002017-01-13T13:53:14.027-08:00Conquering Bodyfat<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
By Pete Ryan</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIbPwOSjE2eZpgYJaMpg_hj-3tALuQVxkMqb4xu_td6xM8tpglXg3bUNciRVyJ9Dy2nwQ1xEdHtJ3RbdogAQ2mqdSnYsPXC0eyrtiPIHfCV_T8aiOYpmhmUP0oM4mWiFbT6rD2ZvXyBV4/s1600/P1000092.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIbPwOSjE2eZpgYJaMpg_hj-3tALuQVxkMqb4xu_td6xM8tpglXg3bUNciRVyJ9Dy2nwQ1xEdHtJ3RbdogAQ2mqdSnYsPXC0eyrtiPIHfCV_T8aiOYpmhmUP0oM4mWiFbT6rD2ZvXyBV4/s320/P1000092.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
This time of year a lot of people are on the fat loss hunt.
Looking to cull some of the fat they have accumulated over the last few years
(or even decades!). <span style="mso-spacerun: yes;"> </span>The dream of
achieving leanness for some is an elusive goal. So, maybe we should run through
one way to achieve your goal. Not everyone is the same, but there are a few
basic rules that are common to virtually everyone.</div>
<div class="MsoNormal">
The fatter you are, the easier you will lose fat (at the
start).</div>
<div class="MsoNormal">
If you have 25% bodyfat and you are a male you will be able
to drop to 20% bodyfat much easier than a male at 20% bodyfat trying to drop to
15%, dropping from 15% to 10% or below will depend on a tough program to reach
those goals.</div>
<div class="MsoNormal">
Females naturally carry a little more fat and so if you add
5% fat to each of the above scenarios, then they are about comparable. So, a female
with 30% fat can get to 25% with a few changes, while a female trying to drop
from 25% to 20% will find things a little bit harder, and usually getting from
20% bodyfat to 15% or under is a very much harder proposition.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stage 1: A male getting from 25% to 20% bodyfat or a female
trying to get from 30% to 25% bodyfat.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyIwpnHcxNonvTxUeBks42l3TvklVLjTqJkn0mU_HhTTyMaSS-JJhArrxf6hOGWH4V4g_ARPbb1TeR4bgIFSrbiP_3XOCSF1lu5CXnrpttY_MvqVq-zhm33Ms5kgeaxLIjwn1FkAjUKLfh/s1600/P1000069.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyIwpnHcxNonvTxUeBks42l3TvklVLjTqJkn0mU_HhTTyMaSS-JJhArrxf6hOGWH4V4g_ARPbb1TeR4bgIFSrbiP_3XOCSF1lu5CXnrpttY_MvqVq-zhm33Ms5kgeaxLIjwn1FkAjUKLfh/s320/P1000069.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A 25% bodyfat male or a 30% bodyfat female is usually
considered overweight.<span style="mso-spacerun: yes;"> </span>The usual reason
for this is a bad diet and/or excessive calories along with a lack of exercise. This fix is relatively simple.
Simply pick one or two bad habits and change them. So, stop drinking sodas and
switch to herbal tea, find a slightly less calorie dense meal or choose a
healthier dessert.<span style="mso-spacerun: yes;"> </span>Along with that add a
little exercise, like a short 10 minute walk after each meal, or similar.<span style="mso-spacerun: yes;"> </span>You do not need anything too harsh to drop
this weight normally.<span style="mso-spacerun: yes;"> </span>However, if you
have stuck with it for a month and the weight hasn’t shifted, simply add in a
few more changes and see how that affects your body fat levels.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stage 2: A male getting from 20% to 15% bodyfat or a female
trying to get from 25% to 20% bodyfat.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJowsIyPIdRZLtzlt3DV9hSaPkyVijNZA50OYJdnLYQJriR25BAML1DTWG9vMvbMyCV3GS8HoBvi5nQBedT7mUO0I20ir5UaUvXuQVl99wk9EEX6OKf5nl8b8S0b-0F8aBYohvLHOmOc7m/s1600/P1000144.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJowsIyPIdRZLtzlt3DV9hSaPkyVijNZA50OYJdnLYQJriR25BAML1DTWG9vMvbMyCV3GS8HoBvi5nQBedT7mUO0I20ir5UaUvXuQVl99wk9EEX6OKf5nl8b8S0b-0F8aBYohvLHOmOc7m/s320/P1000144.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is what most people would consider a healthy range. So,
your body is most comfortable hanging around these fat levels. To get a change
you have to start making different changes to get fat loss continuing.<span style="mso-spacerun: yes;"> </span>The first suggestion is to tighten up the
diet a little more.<span style="mso-spacerun: yes;"> </span>This can be trickier
than the earlier fat loss as you may have removed most of the regular foods
that are associated with fat loss.<span style="mso-spacerun: yes;"> </span>Some
people may need to work on portion control (the size of the plate), or really
refine their food choices for some of the meals to hit their goals. In terms of
exercise I would keep the walking in and add in weight training.<span style="mso-spacerun: yes;"> </span>I would use a faster paced workout (once the
exercises are mastered), resting very little.<span style="mso-spacerun: yes;">
</span>You are not going for lifting the maximum you can, but to accumulate
fatigue and ramp up the metabolism if you are interested in a routine to get
you started, let me know below and tell me what equipment you have available
and I will see if I have time to get a routine sorted out for you.</div>
<div class="MsoNormal">
So, your diet improves again (you are about 70% healthy
whole foods and 30% other stuff) at this point.<span style="mso-spacerun: yes;">
</span>You can still have that slice of pizza or a glass of wine when you go
out for that weekend meal, but much of the time you are eating healthy, mainly
whole foods.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stage 3: A male getting under 15% and a female getting under
20%</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwgLHZEFFlywTprSx1buSc-wV426uq1Xz2av25ou_4eaGSuujluPbweHfrq7c9jURY9buwBuMf17TPqYka4xgFZGyHft4ODZ5preW3glDyUD2c1Ml0j3afQPCYhPZ-WXEgDgVi2dlbuZk/s1600/P1000020.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwgLHZEFFlywTprSx1buSc-wV426uq1Xz2av25ou_4eaGSuujluPbweHfrq7c9jURY9buwBuMf17TPqYka4xgFZGyHft4ODZ5preW3glDyUD2c1Ml0j3afQPCYhPZ-WXEgDgVi2dlbuZk/s320/P1000020.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is when you need to dial in your diet and exercise.
Many people dropping to these body fat levels are athletes or into
fitness.<span style="mso-spacerun: yes;"> </span>To achieve this you should keep
up everything you have included before, but you should be exercising with weights
3 times a week as well as walking or jogging for cardiovascular health. Your
diet will also have to get tighter.<span style="mso-spacerun: yes;"> </span>You
should be aiming at 80-90% healthy whole foods and 10-20% other food.<span style="mso-spacerun: yes;"> </span>So, you do not go without foods that are not
ideal, but you do limit them. This might vary from person to person.<span style="mso-spacerun: yes;"> </span>One person may need to be stricter than
another, but everyone will need some discipline with their diet and exercise to
achieve these goals.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stage 4: Once you are there</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZNy-WP9JG62LQyp1jIuO6pV1zR9gJRKvekZl2oUCjO8RtYSSiqFHZ9I1-AA3e-YOyhAYfJjZ3sxmIMtmxKuUncFoV2chPKyGDDwZyforXM3jqRMjq55SPRGDVB6n7YFaMCmMngEw-uLP/s1600/P1000119edit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZNy-WP9JG62LQyp1jIuO6pV1zR9gJRKvekZl2oUCjO8RtYSSiqFHZ9I1-AA3e-YOyhAYfJjZ3sxmIMtmxKuUncFoV2chPKyGDDwZyforXM3jqRMjq55SPRGDVB6n7YFaMCmMngEw-uLP/s320/P1000119edit.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once you have reached your goal bodyfat levels, whether this
is 18%, 14% or whatever, you have to move towards a maintenance diet.<span style="mso-spacerun: yes;"> </span>This does not mean returning to how you ate
before, but you do not need to be as strict to maintain as you need to be to lose
bodyfat. <span style="mso-spacerun: yes;"> </span>You can slacken the diet
slightly, but do not forget to eat a large percentage of healthy, whole food.
The lower your body fat, the more strict you need to be to continue to maintain
that fat level, otherwise the fat levels will begin to climb again.</div>
<div class="MsoNormal">
So consider this when you set your goals.<span style="mso-spacerun: yes;"> </span>If you are a guy and you want 10% or less
body fat, then remember you might have work to maintain that, while at 15% you
may hardly notice any effort at all. Obviously there are outliers, those who find
it super-hard to lose fat and those who find it super-easy to stay ripped, but
for most of us staying around the 15% bodyfat for males and the 20% bodyfat for
females is relatively painless once you get there.</div>
<div class="MsoNormal">
Hopefully this brief guide will give you an insight into how
you should approach your fat loss. I will leave you with this saying.<span style="mso-spacerun: yes;"> </span>I cannot remember who originally said it, but
I’ll paraphrase it below:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Usually you need to wait to receive the benefits from good things and
often the immediate result isn’t the most pleasurable.</i></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Usually you get immediate pleasure from bad things, but later there is
always a price.</i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZa3fOcmXygbXXMbJAVJiqNin5iDcbmYIjTdL_Wuc9zHssqLv1hwk4uzg-MBCuAR4klxKUEkNvtTHoh_Nzs_m8bXNfwC6Sgrz4EU_UdNVUckFC0hjj-JuSOoQpUKfN13972ujVOJP2jPc/s1600/P1000129edit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZa3fOcmXygbXXMbJAVJiqNin5iDcbmYIjTdL_Wuc9zHssqLv1hwk4uzg-MBCuAR4klxKUEkNvtTHoh_Nzs_m8bXNfwC6Sgrz4EU_UdNVUckFC0hjj-JuSOoQpUKfN13972ujVOJP2jPc/s320/P1000129edit.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
An example explaining the above saying can be working out, or making good food
choices.<span style="mso-spacerun: yes;"> </span>The immediate result is a hard
workout or not eating something very tasty.<span style="mso-spacerun: yes;">
</span>The later result is increased healthy and vitality.</div>
<div class="MsoNormal">
You could also just lie in bed instead of working out and
eat cake.<span style="mso-spacerun: yes;"> </span>The immediate benefit is
snuggling down in a soft quilt and enjoying the cake.<span style="mso-spacerun: yes;"> </span>The later result is reduced health, tiredness
and an increased risk of chronic illness. </div>
<div class="MsoNormal">
So choose wisely.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-1707164735427102662017-01-01T02:48:00.000-08:002017-01-01T02:48:55.872-08:00How to start a New Year<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<b><i>By Pete Ryan</i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8i_6QLWXeHYvzmmGzBBPUe2hyZm2lsPwLWe68cmru5Ft9nyGPkBRapiw7NTn8Ebg-7roAaAQerksGc5NtFhbfje7lirmWT-azDdJsnMDVpj75ByYQsjnSDla_a_ixDaKFq8p9LLFBNS5m/s1600/DSC05504.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8i_6QLWXeHYvzmmGzBBPUe2hyZm2lsPwLWe68cmru5Ft9nyGPkBRapiw7NTn8Ebg-7roAaAQerksGc5NtFhbfje7lirmWT-azDdJsnMDVpj75ByYQsjnSDla_a_ixDaKFq8p9LLFBNS5m/s320/DSC05504.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal">
Many of us have resolutions.<span style="mso-spacerun: yes;">
</span>We think that from 1<sup>st</sup> January we can suddenly go from our sedentary
selves, to introducing a new diet, and a new training routine...in short begin a
completely new lifestyle. I am sure there is a person out there that can do
that, but for most of us that goal is unrealistic. There are several reasons
for this, but the main reasons are the influence of willpower and habit.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Willpower</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhliyhgpjjmWjWtNdj_5cupi6WGAtk-G5rgzh6AfcwvONIRyTCSoTY4N0-aReTuAU6ytNg8AfhS8RyphwMtx_WwTnDszETP64XOyhjIDduqIcx962wX79ICnX_RrwlW2STweJg3NffI2w0Y/s1600/DSC05491.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhliyhgpjjmWjWtNdj_5cupi6WGAtk-G5rgzh6AfcwvONIRyTCSoTY4N0-aReTuAU6ytNg8AfhS8RyphwMtx_WwTnDszETP64XOyhjIDduqIcx962wX79ICnX_RrwlW2STweJg3NffI2w0Y/s320/DSC05491.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I see willpower like a bucket.<span style="mso-spacerun: yes;"> </span>When you need to do something novel, new or
you do not want to do, you have to take a ‘scoop’ of willpower from the bucket.<span style="mso-spacerun: yes;"> </span>There is one bucket of willpower every
day.<span style="mso-spacerun: yes;"> </span>You dip into it to get up early, to
wash-up, to get stuff done.<span style="mso-spacerun: yes;"> </span>The trouble
is the bucket varies in size daily and you need to use that willpower for
everything that you need to get done throughout the day. Once that bucket of
willpower is used up you will not get much more done that day.<span style="mso-spacerun: yes;"> </span>The more stressful the day, the smaller the
bucket and the more things you have to do that day, the faster the bucket is
emptied, so if you rely purely on willpower, some days you will fail to workout
or make good dietary choices simply because the bucket is empty.<span style="mso-spacerun: yes;"> </span>Willpower can get you places, but you shouldn’t
rely only on that or you will eventually fail.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Habit</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jqqgPG4s9a6FEbjoK84E1GWjGkhFLWjDURTvY89wbUqKqH_sg9bRw7zxvY6m53OHr7qYQpBVXKkjL4-oiV3TF__2KtnDtvOyPh8Nx9Pt6Zfuxy6PxM8j4_0Xwbt_oRWu_puzOE0lVOgn/s1600/DSC05577.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jqqgPG4s9a6FEbjoK84E1GWjGkhFLWjDURTvY89wbUqKqH_sg9bRw7zxvY6m53OHr7qYQpBVXKkjL4-oiV3TF__2KtnDtvOyPh8Nx9Pt6Zfuxy6PxM8j4_0Xwbt_oRWu_puzOE0lVOgn/s320/DSC05577.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Habit is the minds way of getting the body to do things that
it needs to do.<span style="mso-spacerun: yes;"> </span>So, if you always wake
up at 7, you will tend to continue to wake up at 7. The trouble is, if you have
always eaten badly, the force of habit can drive you to continue to exercise that
habit.<span style="mso-spacerun: yes;"> </span>If you always eat a burger and
fries at 11AM, you will always want a burger and fries at 11AM. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Putting them together</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIyv7MZUzYtCWKEk1h4865kitxECXzJVuKnyXlAFQPzfrRSAx3nQhyBL1TYeQNoYKYcDIPcsFEyNTW1xojyGeKrPDU5JFfZfXsWy0g5MKDtx5YNCzstjTJ6w__h5vTPEuI6GL6x40Tlt7/s1600/DSC05536.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIyv7MZUzYtCWKEk1h4865kitxECXzJVuKnyXlAFQPzfrRSAx3nQhyBL1TYeQNoYKYcDIPcsFEyNTW1xojyGeKrPDU5JFfZfXsWy0g5MKDtx5YNCzstjTJ6w__h5vTPEuI6GL6x40Tlt7/s320/DSC05536.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
If you add together the power of habit and the limited
reserves of willpower, you can see how and why you fail.<span style="mso-spacerun: yes;"> </span>You actually have to use willpower to fight
against old habits, as well as try to introduce new exercise and eating habits.
</div>
<div class="MsoNormal">
In the end after a couple of weeks of struggling you will
find that your run out of willpower, old habits reassert themselves and you are
back to your old habits not even understanding why you failed...again?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Making change</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKhBuIDcWRqmcygMTVh7vUA0u3wA02toCKa0gMrvjLpn1bhzo4lrAeqs0AwUmQjQwHQlWGgZpH0MhqZjnUd7RpoyJRz5hWGTVK3r6qLBd9EdBqsWGT8H6dUdoO7RtR3l2BO9_w1lWq73y/s1600/DSC05562.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKhBuIDcWRqmcygMTVh7vUA0u3wA02toCKa0gMrvjLpn1bhzo4lrAeqs0AwUmQjQwHQlWGgZpH0MhqZjnUd7RpoyJRz5hWGTVK3r6qLBd9EdBqsWGT8H6dUdoO7RtR3l2BO9_w1lWq73y/s320/DSC05562.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
People forget that any positive change is a positive, and
that you can accumulate changes over time. I believe that making one or 2
changes a month is the best way to introduce your New Years health plan.</div>
<div class="MsoNormal">
Suppose you decide to work out once per week, but stick at
it every Wed evening, and have a healthy lunch, every day.<span style="mso-spacerun: yes;"> </span>Keep everything else the same this month, but
stick at that.<span style="mso-spacerun: yes;"> </span>I guarantee that after a
month you will look and feel better than you have in years (assuming you have
done no exercise and your diet isn’t that great). </div>
<div class="MsoNormal">
Also, you only have to dip into the willpower bucket at
lunchtimes, and Wednesday evenings.<span style="mso-spacerun: yes;">
</span>Everything else is going with the flow.<span style="mso-spacerun: yes;">
</span>After a month, you will see that working-out and healthy lunch eating
has become a habit. If you want to make further changes, then you can, but keep
those changes small; add an extra workout (say Monday evening), and add a
healthy breakfast, then stick at that for at least another month before any
more changes are made.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Adding it all up</b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx8HdN61nbTUhesQF4V2I29HcHykkprAyM3qdAzCUX-N4jCvajUYxDCbuKDYogyOsGyeJbC9H0gOpdrPbTTJ_iGU6Dnzn3UawB0MWYHXIxfCT6BG8hbCUd_AjfbSLFullZuAHjjw5GOw7q/s1600/DSC05477.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx8HdN61nbTUhesQF4V2I29HcHykkprAyM3qdAzCUX-N4jCvajUYxDCbuKDYogyOsGyeJbC9H0gOpdrPbTTJ_iGU6Dnzn3UawB0MWYHXIxfCT6BG8hbCUd_AjfbSLFullZuAHjjw5GOw7q/s320/DSC05477.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
People forget that changes are cumulative. If you make one
change, then add another in a month they will begin to work together.<span style="mso-spacerun: yes;"> </span>Very few people can rewrite their entire
lifestyle and succeed, but many people can make a succession of small changes
and keep those changes happening over the course of years.<span style="mso-spacerun: yes;"> </span>Just little things, say you have a soda in
the morning and you drop that for an unsweetened herbal tea, you will save
almost 1,000Kcal per week! That alone will change your body composition. So, my
advice is to plan this New Year as the beginning of a process.<span style="mso-spacerun: yes;"> </span>You do not have to succeed 100% from 1<sup>st</sup>
January think of it more in terms of you will still be improving on 1<sup>st</sup>
June, as you keep introducing new ways to improve yourself.</div>
<div class="MsoNormal">
So consider this isn’t a race. In fact it is the opposite.
The faster you introduce new things, the more likely you are to overload
yourself and fail. Add in things slowly one change at a time and watch the
improvements slowly accumulate. </div>
<div class="MsoNormal">
Make this year, the year you break the cycle of New Year failure
and start on the road to exercise and dietary success. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b>New Years Bargains</b></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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<div class="MsoNormal">
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<div class="MsoNormal">
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<div class="MsoNormal">
10% off <a href="http://veggie-style.com/">http://veggie-style.com/</a> supplements using code <b>VBB</b></div>
<div class="MsoNormal">
10% off <a href="http://revolution-foods.com/">http://revolution-foods.com/</a> supplements using code <b>vbb</b></div>
<div class="MsoNormal">
10% off <a href="http://www.virusperformance.co.uk/">http://www.virusperformance.co.uk/</a> exercise clothing using code <b>VBB </b></div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-87414906896520413652016-03-20T04:14:00.000-07:002016-03-20T04:14:10.599-07:00Twitter passes 2,500 followers!<br />
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Our twitter group <a href="https://twitter.com/veganbodybuild" target="_blank">@veganbodybuild</a> has just passed 2,500 follows. If you are a follower thank you so much. If you aren't then why not consider joining us?<br />
Also if you could spread the link <a href="https://twitter.com/veganbodybuild">https://twitter.com/veganbodybuild</a> on your social media then that would be awesome!<br />
I think at 3,000 we may have to have a little giveaway, what do you think?Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-24081375801810586102016-02-20T12:23:00.000-08:002016-02-20T12:24:49.117-08:00Bircher<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcZEtZjKAEz4EODplfUXH92xRoiRxOw3UjqaFzOJ4qzZgHClrVtDiLhKempCasMTz671xShMEkPvBLi0izQLcAxp-TSEgHbCxVsXbkGp_ni3XYYQS0kM4kl_ZIhvt5rS8sCemsNS7xu4_U/s1600/bircher-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcZEtZjKAEz4EODplfUXH92xRoiRxOw3UjqaFzOJ4qzZgHClrVtDiLhKempCasMTz671xShMEkPvBLi0izQLcAxp-TSEgHbCxVsXbkGp_ni3XYYQS0kM4kl_ZIhvt5rS8sCemsNS7xu4_U/s320/bircher-1.jpg" width="316" /></a></div>
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By Pete Ryan</div>
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<div class="MsoNormal">
Maximilian Oskar Bircher-Benner was in some ways ahead of
his time.<span style="mso-spacerun: yes;"> </span>He may not have had reasons that
were fully understood, but he was one of the first modern day healers to
realise that plant foods had properties that made them especially healthy.<span style="mso-spacerun: yes;"> </span>He focussed upon raw plants and helped people
regain their health consuming raw fruits and vegetables.<span style="mso-spacerun: yes;"> </span>Today he may be best known for popularising
muesli that most people have eaten. He was heavily critiqued until around the
1930’s when vitamins in fruits and vegetables were discovered.<span style="mso-spacerun: yes;"> </span>In fact in professional nutritional circles
it was generally believed that humans could not thrive on a plant-based diet,
this took many years to be disproven (this is despite the fact that many within
the physical culture movement at that time that did in fact thrive on that very
diet). Even today we have a few nutritional 'experts and gurus' that believe that
meat is somehow essential, despite that fact that many people survive and
thrive without it. <span style="mso-spacerun: yes;"> </span>Since the 1930’s many
other health factors have been discovered in fruits and vegetables.<span style="mso-spacerun: yes;"> </span>The ideas of Dr Bircher have actually been
proven to have some merit.<span style="mso-spacerun: yes;"> </span>Meat is not necessary
for a healthy diet. Some forms of meat have been linked to diseases
like cancer, cardiovascular disease and other illnesses.<span style="mso-spacerun: yes;">
</span>Fruits and vegetables do appear protective of many chronic diseases.<span style="mso-spacerun: yes;"> </span>Eating whole plant foods does seem to improve
overall health and longevity.</div>
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Dr Bircher also believed in physical activity to improve
health.<span style="mso-spacerun: yes;"> </span>Again, this has been proven
today, but at the time physical activity was frowned upon as either
unnecessary, or even dangerous.</div>
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Start your day with bircher</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioY0YiSN-Ua3hLs_d_fWBObkX4eZbTjzOb1hZJavNNTJJV2hnMr_e9hX6al6-CcCXqRC0AJH99_wZS2Wo4qVXsX8q5Xt0gpd1M0GRBakXwjQhsQiT57hxkMPE1umQ24Q2BA8J_KHoi5g6k/s1600/bircher-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioY0YiSN-Ua3hLs_d_fWBObkX4eZbTjzOb1hZJavNNTJJV2hnMr_e9hX6al6-CcCXqRC0AJH99_wZS2Wo4qVXsX8q5Xt0gpd1M0GRBakXwjQhsQiT57hxkMPE1umQ24Q2BA8J_KHoi5g6k/s320/bircher-2.jpg" width="290" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bircher is a variation of muesli.<span style="mso-spacerun: yes;"> </span>You can add fruit and nuts to an oat
base.<span style="mso-spacerun: yes;"> </span>The difference is you must soak
overnight to get maximum benefit.<span style="mso-spacerun: yes;"> </span>These
days we know that soaking removes the anti-nutrients.<span style="mso-spacerun: yes;"> </span>There are agents within grains and seeds that
hold nutrients inert until the seed is ready to grow, wetting the seed
causes these binders to breakdown and so maximise nutrient intake.</div>
<div class="MsoNormal">
My morning starts with either a bircher or a chia
pudding.<span style="mso-spacerun: yes;"> </span>The bircher is:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1/3 a cup of oats</div>
<div class="MsoNormal">
125ml hemp milk</div>
<div class="MsoNormal">
A handful of fresh or frozen fruit</div>
<div class="MsoNormal">
Optional 3-5 teaspoons of plant yoghurt</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I mix this up the evening before.<span style="mso-spacerun: yes;"> </span>You can mix it in a minute, then pop it in
the fridge.<span style="mso-spacerun: yes;"> </span>That is it.<span style="mso-spacerun: yes;"> </span>An easy, quick start to the day.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My complete breakfast is:</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkFadafSpVoX4bCfDN4avOF-pPTUH-WzhymZtyEQsKusSD4Cxuxz83gZ6KR9qzBPoRoieUm17ussssISTn-GIXXmgXXaTC8DpZqwmGkeUiTrSfc2J8d8c6QTHnFYFptaIi82_ZikO0b6kg/s1600/breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkFadafSpVoX4bCfDN4avOF-pPTUH-WzhymZtyEQsKusSD4Cxuxz83gZ6KR9qzBPoRoieUm17ussssISTn-GIXXmgXXaTC8DpZqwmGkeUiTrSfc2J8d8c6QTHnFYFptaIi82_ZikO0b6kg/s320/breakfast.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkFadafSpVoX4bCfDN4avOF-pPTUH-WzhymZtyEQsKusSD4Cxuxz83gZ6KR9qzBPoRoieUm17ussssISTn-GIXXmgXXaTC8DpZqwmGkeUiTrSfc2J8d8c6QTHnFYFptaIi82_ZikO0b6kg/s1600/breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
125ml warm water with the juice of half a lemon and 2
tablespoons of unpasteurised, unfiltered apple cider vinegar</div>
<div class="MsoNormal">
1 litre of herbal tea</div>
<div class="MsoNormal">
1 bowl of bircher or chia pudding</div>
<div class="MsoNormal">
1 protein shake with turmeric, black pepper, kelp, cocoa
powder, green powder, ginger and some other bits.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It works for me. I am not saying I will always stick to this
version of my breakfast, as times change, so my needs will evolve and I will
change my diet to suit those changes, but for now that gives me enough
nutrition to get the day started right without overfilling me.</div>
<div class="MsoNormal">
<br /></div>
<br />
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank"><img alt="http://www.gorillagym.co.uk/" border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZBar5veQkkEBmuKuxw-Y9bZct-4CkXucKNn4_yo3QuqlF3GuLElRdw05gcgR8etZ8rOuAhQTdpxUj6GaJdX7xs3F2qQw0ZXVxT5XmALGmdSENW5DOky2N_FmcnKd_N0Ql0A_P9dCOHEKI/s320/Gorilla_gym-banner.jpg" width="320" /></a> </div>
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank">Pop over to Gorilla gym if you need help with your training or nutrition </a></div>
<div style="text-align: center;">
<br /></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank"><img alt="http://www.veganbodybuilding.org/" border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhceUgcWWwY8QFIh4ZpLjfveLdwfUJped5B5n86Kf-Qo31o2cejjC8r0DrJsfSZrdzImy2caHfrBjGkoCG_X0kYYVlXJhNxV242EFCVPxQvBgKa7aqsW035FO_QoJkwXxVtE2LtSM8wakw-/s320/iron-spinachfist05.png" width="320" /></a></div>
<div class="" style="clear: both; text-align: center;">
<a href="http://www.veganbodybuilding.org/" target="_blank">Vegan Bodybuilding - the place fit vegans go</a></div>
<div class="" style="clear: both; text-align: center;">
<br /></div>
<div class="" style="clear: both; text-align: center;">
<b>Product/company of the week</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.vegetology.co.uk/" target="_blank"><img alt="http://www.vegetology.co.uk/" border="0" height="74" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj14k_fMQl3T0Ztn_eSEICh080951KsDQ62Y_iTWPt_YdJWWZemGEWrLtNl6ajS4WQAUJf1-frV02If9rGPVFlKB5AbDKtsRMMzze79zCed1QqEC0nf6F3kSMZjblbXUSanExnPc-HMdWD9/s320/vegetology.JPG" width="320" /></a></div>
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<br />
<div class="MsoNormal">
<br /></div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com1tag:blogger.com,1999:blog-2132650590416885231.post-54461307542976697782016-02-15T03:01:00.001-08:002016-02-15T03:01:57.734-08:00Bfree gluten-free breads<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhriYnFMQY5qt-Sc2TA-IopfHkEZU_nd3uxKbbilGSvyjO7o11Z0C6uTkApDoxlXvVlCbiCo6HhGfYPfvngoBKaivKiofd2ub72aOkXzCCIvgtw72j7zRomJMqm0MSmQ9cNCwKPWtlfJOB3/s1600/Bfree-roll-landing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhriYnFMQY5qt-Sc2TA-IopfHkEZU_nd3uxKbbilGSvyjO7o11Z0C6uTkApDoxlXvVlCbiCo6HhGfYPfvngoBKaivKiofd2ub72aOkXzCCIvgtw72j7zRomJMqm0MSmQ9cNCwKPWtlfJOB3/s320/Bfree-roll-landing.jpg" width="320" /> </a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
By Pete Ryan</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Finding gluten-free bread as a vegan can be
problematic.<span style="mso-spacerun: yes;"> </span>For some reason makers love
to put egg, dairy, or some other nasty in there?<span style="mso-spacerun: yes;"> </span>I admit that making a good gluten-free bread
isn’t as straight forward as making bread with wheat in it, so it is great to
find a brand that is completely vegan and gluten-free.<span style="mso-spacerun: yes;"> </span>I am not a gluten-free person, I still
consume gluten regularly, but I know many people who are, so I often get
gluten-free products so that no one feels left out. <span style="mso-spacerun: yes;"> </span>I will be comparing these to the wheaty
products I normally consume, so this is not so much these compared to the best gluten-free
out there, but these against the best other products out there. As a side note,
these are a little more expensive than the wheat-based versions, but they are
comparable in price to other gluten-free products out there.</div>
<div class="MsoNormal">
Lastly these are my opinions on the products, you may
disagree (and that is fine). We all have different taste buds and prefer
different mouth textures we enjoy, so go search them out and try them for
yourself.<span style="mso-spacerun: yes;"> </span>I have found some of these on
tescos and I am sure other places must sell them as well.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree brown seeded loaf</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqFm10Zjq25KVNqPm9L1STcoojZpR4zxSFiAJOdfqnvB2c3GUg3LZJM3aCrwPMjLs5vfyArDc7lHW2-H-J7Ec6VzR20-7DZtZH_Uvgu8r_19y5I7iVxAnnVp1Y5h4WJqkw90c8MDzf_rEc/s1600/brown-bread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqFm10Zjq25KVNqPm9L1STcoojZpR4zxSFiAJOdfqnvB2c3GUg3LZJM3aCrwPMjLs5vfyArDc7lHW2-H-J7Ec6VzR20-7DZtZH_Uvgu8r_19y5I7iVxAnnVp1Y5h4WJqkw90c8MDzf_rEc/s320/brown-bread.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This tasted like a normal wholegrain loaf to me. I haven’t
really much else to say, if you have eaten wholegrain bread and liked it, then
you will like this.<span style="mso-spacerun: yes;"> </span>It is a small loaf,
but taste and mouth sensation are the same. It also holds together well if you
pack them for travel.<span style="mso-spacerun: yes;"> </span>I used these going
over the South Downs and took some to a vegan event when I was on a stall all
day. They did well, surviving all the travelling.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree soft white loaf</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgegg2C1OteI8YP-4QPgeJj0cbGtvUF2VvwEvmzWBpsJXu-SPRchXkGS1sFKu6K1VrkB5PoGcSdKnEIzaggrrWngM0HqemilubNoUsz4fkdM4XzFi43S0axutbyxCBgBwUK-rXVx2OCpPxg/s1600/white-bread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgegg2C1OteI8YP-4QPgeJj0cbGtvUF2VvwEvmzWBpsJXu-SPRchXkGS1sFKu6K1VrkB5PoGcSdKnEIzaggrrWngM0HqemilubNoUsz4fkdM4XzFi43S0axutbyxCBgBwUK-rXVx2OCpPxg/s320/white-bread.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am not really a fan of the texture of white bread, so
although I found this a good copy, it wasn’t my favourite.<span style="mso-spacerun: yes;"> </span>If you like white bread, you will like this,
and as a side note, it is nutritionally superior to wheaty white bread.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree Bagels</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbuG-lBSHNHDI0aOlVCDUBmPkFKafzGxpjOBQTrkbbZ4E7l3hYkM-ApF8JCowQ3Gb8dGuTSfKsCQhvDTkBp_AsaHBVvvwM9WR2Y6awASahpqs2T24S8znOo3XL-4BiaFtE6QmDafu-AXgl/s1600/bagels.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbuG-lBSHNHDI0aOlVCDUBmPkFKafzGxpjOBQTrkbbZ4E7l3hYkM-ApF8JCowQ3Gb8dGuTSfKsCQhvDTkBp_AsaHBVvvwM9WR2Y6awASahpqs2T24S8znOo3XL-4BiaFtE6QmDafu-AXgl/s320/bagels.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I like bagels.<span style="mso-spacerun: yes;"> </span>I
found these to be a better than white wheat flour bagels, but not quite as good
as wholegrain wheat bagels.<span style="mso-spacerun: yes;">
</span>Nutritionally they contain more fibre than the white bagels as
well.<span style="mso-spacerun: yes;"> </span>They were firm, held together well
when filled and my gluten-free friend thought they had gone to heaven, so I
suspect any gluten-free people out there would enjoy them a lot. If you like white
flour bagels, try these instead for a change.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree soft white roll</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh81etNlSdq91JH0jqNwMUkSXdZ28mwJy1pnaHQWluul2G3FdYFWJx6bFBX8kN7kDGw5Vy8AuwNfJVLZinNeuRGI4Feinb5XxT1i2EhJNwv6tAQfLc1Z-dkP-L-2VIpG7QfY4P-KRyr9VqA/s1600/white-roll.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh81etNlSdq91JH0jqNwMUkSXdZ28mwJy1pnaHQWluul2G3FdYFWJx6bFBX8kN7kDGw5Vy8AuwNfJVLZinNeuRGI4Feinb5XxT1i2EhJNwv6tAQfLc1Z-dkP-L-2VIpG7QfY4P-KRyr9VqA/s320/white-roll.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m repeating myself, but I prefer the texture of wholegrain
breads.<span style="mso-spacerun: yes;"> </span>This was not quite the texture
of a white roll, it was more like a half and half texture-wise.<span style="mso-spacerun: yes;"> </span>Very bread-like though.<span style="mso-spacerun: yes;"> </span>If I enjoyed white bread these could easily
replace it for me.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree wrap</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOZJkvCyPmvu8REvRv5fkFEzRYIGZud0LCkch9cfH4y1V4LQZNeA4sqSxDbHpterAd2ecshjYRM3UQL4LqpeGH1R3KfJuoGLNRw6RiaHtamWy1p4_0jcU2HkIF1ZtQMj-RXDfeq9vhB5zZ/s1600/white-wrap.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOZJkvCyPmvu8REvRv5fkFEzRYIGZud0LCkch9cfH4y1V4LQZNeA4sqSxDbHpterAd2ecshjYRM3UQL4LqpeGH1R3KfJuoGLNRw6RiaHtamWy1p4_0jcU2HkIF1ZtQMj-RXDfeq9vhB5zZ/s320/white-wrap.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I liked the wraps a lot! I tried these first, the texture
and ability to hold together when filled with damp salad was good.<span style="mso-spacerun: yes;"> </span>Add some hummus to the mix and you have something
special.<span style="mso-spacerun: yes;"> </span>I rate these a lot.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bfree quinoa and chia wrap</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji3Wk2YJQMy3r_kvA5thNYTNSujVa4Jdyti342_dcfy-aOcmgDgFGPeE7J_glGZzqvE_kZ8so2kSIjgSuLqU5NpTKYlNgcnu6c9RTF_X0zk9dr5QkL3rVPHaHeGw0a-1iaOFWoq5IGzYmB/s1600/quinoa-chia-wrap.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji3Wk2YJQMy3r_kvA5thNYTNSujVa4Jdyti342_dcfy-aOcmgDgFGPeE7J_glGZzqvE_kZ8so2kSIjgSuLqU5NpTKYlNgcnu6c9RTF_X0zk9dr5QkL3rVPHaHeGw0a-1iaOFWoq5IGzYmB/s320/quinoa-chia-wrap.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I tried these ones after the plain wraps.<span style="mso-spacerun: yes;"> </span>These were even better in my view. If you
want a wrap I would choose these over any other wrap I have ever tasted. The
chia and quinoa give it a little texture and taste that boosts the flavours of
the fillings. I liked these a lot!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Final thoughts</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwsoaOgz6vdwpSQiVsPrwdmai3PrEiu2Icz62IILRnB5jvrz8nFhmBmzv01-PDyiAMz_81dVk-JBP8Dm_u6jKmSKLPYoDyVBZielMqM_m2uE1Vl3x9lmigQNBCbFyuSxXAGGhDhGok7oyg/s1600/B3-range.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwsoaOgz6vdwpSQiVsPrwdmai3PrEiu2Icz62IILRnB5jvrz8nFhmBmzv01-PDyiAMz_81dVk-JBP8Dm_u6jKmSKLPYoDyVBZielMqM_m2uE1Vl3x9lmigQNBCbFyuSxXAGGhDhGok7oyg/s320/B3-range.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These are the best gluten-free breads I have tasted.<span style="mso-spacerun: yes;"> </span>As I said I am not gluten-free myself, so I
am comparing these to traditional bread.<span style="mso-spacerun: yes;">
</span>They easily out-perform all the gluten-free breads I have <span style="mso-spacerun: yes;"> </span>tasted and some of the products equal
traditional bread (the brown bread loaf for example equals brown bread), and in
some cases surpasses the wheat originals (the plain wraps and even better the
quinoa and chia wraps are better, in my view, to the wheaty equivalents). I was
not best to judge the white products as I am not fond of that consistency, but
they seemed close to the original, although veering a hint towards the
wholegrain, like a half and half product in the wheaty world. If that is what
you enjoy, then give these a go, even of you eat wheat, as nutritionally they
are far superior to the white wheat bread versions.</div>
<div class="MsoNormal">
You can find bfree in shops and supermarkets or contact them
at <a href="https://uk.bfreefoods.com/">https://uk.bfreefoods.com/</a> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<br />
<div class="MsoNormal">
~~~~~~ </div>
<div class="MsoNormal">
Vegan related adverts</div>
<div class="MsoNormal">
<br /></div>
<br />
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank"><img alt="http://www.gorillagym.co.uk/" border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZBar5veQkkEBmuKuxw-Y9bZct-4CkXucKNn4_yo3QuqlF3GuLElRdw05gcgR8etZ8rOuAhQTdpxUj6GaJdX7xs3F2qQw0ZXVxT5XmALGmdSENW5DOky2N_FmcnKd_N0Ql0A_P9dCOHEKI/s320/Gorilla_gym-banner.jpg" width="320" /></a> </div>
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank">Pop over to Gorilla gym if you need help with your training or nutrition </a></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.veganbodybuilding.org/" target="_blank"><img alt="http://www.veganbodybuilding.org/" border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhceUgcWWwY8QFIh4ZpLjfveLdwfUJped5B5n86Kf-Qo31o2cejjC8r0DrJsfSZrdzImy2caHfrBjGkoCG_X0kYYVlXJhNxV242EFCVPxQvBgKa7aqsW035FO_QoJkwXxVtE2LtSM8wakw-/s320/iron-spinachfist05.png" width="320" /></a></div>
<div class="" style="clear: both; text-align: center;">
<a href="http://www.veganbodybuilding.org/" target="_blank">Vegan Bodybuilding - the place fit vegans go</a></div>
<div class="" style="clear: both; text-align: center;">
<br /></div>
<div class="" style="clear: both; text-align: center;">
<b>Product/company of the week</b></div>
<div class="" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.viridian-nutrition.com/home.aspx" target="_blank"><img alt="http://www.viridian-nutrition.com/home.aspx" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6D1WhhxffFivyvW71V3W5Yqk_7Dx5ChXFyM42JXTV5ahJv2djChxgTtzHE0iScp3tG8dF2w6G32uumTazC27U2zOfHTP3LqPlKsr-VcUKErLJSgj1IwfwPP3MQ6BDIwT7x2lJt6kZOlB4/s1600/Viridian-logo.jpg" /></a> </div>
<div align="center" class="MsoNormal" style="text-align: center;">
<a href="http://www.viridian-nutrition.com/home.aspx" target="_blank">Viridian nutrition</a> - vegetarian and vegan supplements </div>
Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0tag:blogger.com,1999:blog-2132650590416885231.post-86299506321765150992016-02-14T06:01:00.000-08:002016-02-14T10:59:15.264-08:00Veggie-style Protein<!--[if gte mso 9]><xml>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJi2GOuFmuX0oifr1pGk-qMgZhD7lUNxXZYgY2tHesKGA2KK62MTF_EWxKVj6MVn8H0BwT3feKhfLcFY0jWNBIge14aDFPJ5XF8Lq9y0pCAAReXDElYGS_l7h96pncWLaLs2qCGX7Lw8s7/s1600/veggie-style_protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="283" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJi2GOuFmuX0oifr1pGk-qMgZhD7lUNxXZYgY2tHesKGA2KK62MTF_EWxKVj6MVn8H0BwT3feKhfLcFY0jWNBIge14aDFPJ5XF8Lq9y0pCAAReXDElYGS_l7h96pncWLaLs2qCGX7Lw8s7/s320/veggie-style_protein.jpg" width="320" /></a></div>
<div class="MsoNormal">
By Pete Ryan</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Veggie-style are the new kids on the block in the supplement
world.<span style="mso-spacerun: yes;"> </span>Run by animal-advocates,
veggie-style make a range of proteins, fat-burners, B12 and other products
useful to vegan (and other) athletes, as well as those just into improving
their health.</div>
<div class="MsoNormal">
We were lucky enough to get two tubs of protein to try out and
below I will give you my personal view of the proteins.<span style="mso-spacerun: yes;"> </span>Before we go any further, protein powders are
weird.<span style="mso-spacerun: yes;"> </span>People vary hugely in their
love/hate of them.<span style="mso-spacerun: yes;"> </span>They seem to bring
out extremes in people (or maybe the people who tend to take them are simply
more extreme?).<span style="mso-spacerun: yes;"> </span>So, if I love something,
you may hate it.<span style="mso-spacerun: yes;"> </span>Conversely, if I hate
something you may love it. If possible, whenever you want to try a new protein
powder see if you can get a sample or a small size to see how you will like
it.<span style="mso-spacerun: yes;"> </span>My personal preference is for a less
sweet protein, which can be seen as lucky as recent studies have shown that the
actual taste of sweetness, without extra calories, can cause insulin to spike
and fat to be stored. However, you may have different taste buds, so just remember
this is my opinion of the protein powders.<span style="mso-spacerun: yes;">
</span>The final decision has to be yours.</div>
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With that said let’s take a general look at the
proteins.<span style="mso-spacerun: yes;"> </span>They are a mixture of
proteins, blended with other ‘superfoods’ to give you around 30-40g of protein
per serving and<span style="mso-spacerun: yes;"> </span>loads of health boosting
antioxidants and nutrients, with things like moringa, chlorella, maca and many
others.<span style="mso-spacerun: yes;"> </span>Both of the proteins tested are
sweetened with stevia. I mixed both of these using the plant milk of my choice,
I prefer powders mixed with plant milks compared to water, that is my personal
choice, if you prefer water, fruit juice or whatever, then do that.</div>
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Power greens strawberry shake</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1R21WO3DYZH2HNbEVAk-uvOWBWfWyWriNB1q7rfCQ1TUM056of2FDFL_sE_Q_GkCdzQuJSPZGEgEwxxLHYoH9AQCtf0Mj3iEq7WvMUAF8XOWpWg7oK7l14OnAK3IhSLDfJJXYtK1gm7cz/s1600/power-greens.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1R21WO3DYZH2HNbEVAk-uvOWBWfWyWriNB1q7rfCQ1TUM056of2FDFL_sE_Q_GkCdzQuJSPZGEgEwxxLHYoH9AQCtf0Mj3iEq7WvMUAF8XOWpWg7oK7l14OnAK3IhSLDfJJXYtK1gm7cz/s320/power-greens.jpg" width="228" /></a></div>
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Power greens is a blend of pea, rice, quinoa and hemp protein
powders along with a selection of dried green plants and some other botanicals,
sweetened with stevia.<span style="mso-spacerun: yes;"> </span>It is not overly
sweet and mixes fairly easily.<span style="mso-spacerun: yes;"> </span>Like most
protein powders it has a fairly strong taste, you could disguise it with fruit if
necessary, but I found it palatable enough. The scoop is small.<span style="mso-spacerun: yes;"> </span>They suggest 5 scoops for every serving.<span style="mso-spacerun: yes;"> </span>This is a niggle, but as I usually have a
shake in the morning I prefer just grabbing and doing one scoop.<span style="mso-spacerun: yes;"> </span>Counting in the morning ....uuuggg! That is
more me in the morning, than anything, but there is not too much wrong with the
blend so I had to focus on some negative aspect.<span style="mso-spacerun: yes;"> </span>Oh yea it is vaguely green as well.<span style="mso-spacerun: yes;"> </span>You should probably expect that from a
product called “Power greens”, but be warned if you aren’t expecting it. The
taste wasn’t totally amazing, but nor was it awful.<span style="mso-spacerun: yes;"> </span>I could down it no trouble first thing in the
morning with zero issues.</div>
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</div>
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Protein and moringa chocolate shake</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMOz1qILsAmanWs_1IKim_36Bfs9-0XoZyhlwtbLR7etocwKSZUYH3q-giM9T8yDgf0HbH36od1K94AOGnONZI9XFlBtEbKnr_928_AACN8yuSZO5DmirgJUD6GoBIO6_bYwg_R0-Bstr/s1600/moringa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKMOz1qILsAmanWs_1IKim_36Bfs9-0XoZyhlwtbLR7etocwKSZUYH3q-giM9T8yDgf0HbH36od1K94AOGnONZI9XFlBtEbKnr_928_AACN8yuSZO5DmirgJUD6GoBIO6_bYwg_R0-Bstr/s320/moringa.jpg" width="221" /></a></div>
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<br /></div>
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The moringa tree has been used for 1000’s of years as a medicinal
plant.<span style="mso-spacerun: yes;"> </span>The leaves have been fed to
pregnant and lactating woman to insure their babies get enough nutrients to
grow and thrive. This is a blend of pea protein and rice protein with moringa
and stevia to add a little sweet taste to the product. The chocolate taste is
quite mild in this product.<span style="mso-spacerun: yes;"> </span>I have
tasted some very strong chocolate tasting shakes before, this one has a much milder
taste. Unlike most green shakes this one can be taken by pregnant and lactating
mothers (algaes have not yet been given the ok for use with these groups of
people as the research into their safety isn’t finished yet).<span style="mso-spacerun: yes;"> </span>As moringa has already been used for multiple
generations in human communities with only beneficial effects, it is actually
encouraged that mothers or mothers-to-be use morninga to increase their
nutrient intake. This shake had the consistency of rice protein.<span style="mso-spacerun: yes;"> </span>If you have had rice protein before, then you
will know it does have a texture when mixed, not exactly powdery, but not as
smooth as a pea or soya protein powder.<span style="mso-spacerun: yes;">
</span>It is different, but not nasty.<span style="mso-spacerun: yes;">
</span>Within a week it will become the normal texture of your shake.<span style="mso-spacerun: yes;"> </span>You could easily add things to this
shake.<span style="mso-spacerun: yes;"> </span>The taste is not that strong, it
has a mild taste, moringa doesn’t really taste at all, the chocolate is mild
and the proteins are masked by the mild chocolate taste, so you could add
fruit, nut butter, whatever taste you wanted if you wanted to experiment.</div>
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Overall view</div>
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<br /></div>
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These products take a different approach to protein powders
than most manufacturers.<span style="mso-spacerun: yes;"> </span>They are more ‘nutrient
replacements’, than basic protein powders.<span style="mso-spacerun: yes;">
</span>They include other botanicals that will boost your overall health and
nutrient intake, so should be looked at a little differently to the average ‘off
the shelf’ powder.<span style="mso-spacerun: yes;"> </span>If you are looking
for a raw product that contains lots of nutrients, if you are (or could become)
a pregnant or lactating mother, or if you just want something a little bit different
to the run of the mill protein shake, then these may be worth exploring.<span style="mso-spacerun: yes;"> </span>Remember they are made with natural products
so the taste may vary a little batch to batch as leaves can be picked at
different times of the season, or algae harvested at different points in its
growth cycle.</div>
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I thought veggie-style was interesting enough that I got us
a discount code from the supplier, so if you are interested pop over to: </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://veggie-style.com/">http://veggie-style.com/</a></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Discount code <b><i>VBB </i></b>for 10% off</div>
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Side note the code works on ALL their products, not just the
protein. Other note. This is an affiliate link, so we do make a few pennies off of you using the code.</div>
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Vegan related adverts</div>
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<a href="http://www.gorillagym.co.uk/" target="_blank"><img alt="http://www.gorillagym.co.uk/" border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZBar5veQkkEBmuKuxw-Y9bZct-4CkXucKNn4_yo3QuqlF3GuLElRdw05gcgR8etZ8rOuAhQTdpxUj6GaJdX7xs3F2qQw0ZXVxT5XmALGmdSENW5DOky2N_FmcnKd_N0Ql0A_P9dCOHEKI/s320/Gorilla_gym-banner.jpg" width="320" /></a> </div>
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<a href="http://www.gorillagym.co.uk/" target="_blank">Pop over to Gorilla gym if you need help with your training or nutrition </a></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank"><img alt="http://www.veganbodybuilding.org/" border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhceUgcWWwY8QFIh4ZpLjfveLdwfUJped5B5n86Kf-Qo31o2cejjC8r0DrJsfSZrdzImy2caHfrBjGkoCG_X0kYYVlXJhNxV242EFCVPxQvBgKa7aqsW035FO_QoJkwXxVtE2LtSM8wakw-/s320/iron-spinachfist05.png" width="320" /></a></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank">Vegan Bodybuilding - the place fit vegans go</a></div>
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<b>Product/company of the week</b></div>
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<a href="http://www.viridian-nutrition.com/home.aspx" target="_blank"><img alt="http://www.viridian-nutrition.com/home.aspx" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6D1WhhxffFivyvW71V3W5Yqk_7Dx5ChXFyM42JXTV5ahJv2djChxgTtzHE0iScp3tG8dF2w6G32uumTazC27U2zOfHTP3LqPlKsr-VcUKErLJSgj1IwfwPP3MQ6BDIwT7x2lJt6kZOlB4/s1600/Viridian-logo.jpg" /></a> </div>
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<a href="http://www.viridian-nutrition.com/home.aspx" target="_blank">Viridian nutrition</a> - vegetarian and vegan supplements</div>
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Vegan Bodybuildinghttp://www.blogger.com/profile/01569539498664293515noreply@blogger.com0