Sunday, 26 August 2012

Lance Armstrong decides to throw in the towel and accept loss of his Tour de France titles


The only possible benefit of the doubt that can be given is that a man with a famously short fuse and arrogant attitude has genuinely had enough, and that following his close brush with death he’s someone with a real appreciation that life’s too short to spend it engaging in long running disputes.  Maybe it was a snap decision.  But to not defend the enormous expenditure of energy and willpower it took to drive himself to seven Tour victories seems a perverse decision.
As someone who’s certainly no expert on cycling (I only bought my first road bike 10 weeks ago, fortunately just early enough so I can’t be accused of jumping on the Bradley Wiggins bandwagon!) I can’t really comment on the doping allegations and whether his performances could only be done with artificial assistance.  Certainly it seems that “everyone was at it” during the Armstrong era, so unless he was really an extreme outlier in the talent and endurance stakes, or that the way he rebuilt his body following testicular cancer gave him some form of advantage by stripping out all non-cycling muscle, or simply that he had the best team and psychological edge over all of his competitors, it seems unlikely he achieved such dominance without cheating.
Either way, the effect of Armstrong not defending himself on his status as an inspirational icon is huge.  Lance Armstrong’s feats, books and Livestrong foundation have no doubt inspired millions to get fitter, not to mention cancer sufferers.  The sense of disappointment and deja vu that many will feel at the fall of an icon is strong.
Whilst I doubt it will cause anyone to stop exercising who has already started to get fitter, it does mean that fewer people in future will be inspired to challenge themselves based on Armstrong’s example.   His books will likely end up in the remainder bins.
No-one else in sport has the combination of profile and extraordinary back story to step into the gap Armstrong as a sporting inspiration.  Paralympic althletes may be incredibly inspirational but lack the high profile.  Usain Bolt is bigger in global profile and a great role model, particularly showing that sport can be fun (although his insistance that the 400m is too hard work to train for isn’t quite so inspirational for general fitness).  Mo Farah and Jessica Ennis are fantastic but don’t have the global reach yet.  And on the cycling front Bradley Wiggins has brought a modest and humourous attitude to the Tour that was distinctly lacking during the Armstrong era, but has a long way to go in terms of Tour de France wins.
Maybe the answer is that we should all stop looking to icons to inspire us to do sport and exercise?  Maybe we should just take personal responsibility for our health and fitness, get out there and do it ourselves.  We shouldn’t be expecting Olympic sports stars and Premier League footballers to be role models and the basis to inspire a generation.
Get inspired by the people around us, by our friends and neighbours who do extraordinary things like running marathons or triathlons whilst holding down jobs.  Get motivated by the person on the next treadmill in the gym, by the local martial arts or dance instructor, by the regular walkers or the people we see cycling to work in all weathers.
We can all achieve lifetime fitness that will make our lives better and happier, and inspire others to do the same.  Even if we’ve been put off sport at school, we can all find activities we enjoy and which will help us get fitter, whatever our starting level.  Taking part in Konkura’s sport and fitness challenges are a great way to find new exercises and workouts, motivate your training, track your progress and make new training friends.  And yes, there’s a growing section for cycling challenges– Lance, you’re very welcome to join in, as long as you promise you’re clean.


The Paralympics 2012 are here - London style!


After a two week rest the energy, excitement and Olympic glow  returns to London this Wednesday. The 11 day Paralympics will see the best from around the World competing like never before in a whole range of events.  With over 4,200 athletes competing from a record breaking  165 countries, this is no longer a sideshow to the Olympics. It is the second biggest sporting event in the World, and the competition is sure to be fierce in every event.  All the regular events are there, plus some fascinating additions such as Wheelchair Rugby and Sitting Volleyball which are sure to make great viewing.
Whilst this Games is crammed full with talent and quality, there are always those who shine that little bit brighter. After plenty of discussion, Team Konkura have come  up with, in no particular order,  the three athletes who we believe will be the biggest stars of these Paralympics:-

1) Oscar Pistorius

Pistorius had both legs amputated below the knee at  11 months old. He was a star of Beijing winning an amazing 3 gold medals. Nicknamed the 'Blade Runner', Pistorius runs with the help of blade-like prosthetic limbs. His battle with Team GB's Jonnie Peacock,  American Jerome Singleton and fellow South African Arnu Fourie  is sure to be one of the highlights of this Games.  

2)  Tatyana McFadden

Wheelchair racer McFadden is a sprinter and distance racer all-in-one. Imagine Usain Bolt being the 10,000m champion as well as the 100m King! A champion at both 100m sprints and 26 mile marathons, American Tatyana combines strength and endurance perfectly  . Born with a hole in her  spine,  McFadden spent her first six years in a Russian orphanage before being adopted and brought over to the US.  Big things are expected of Tatyana, and more often than not she delivers.

3)  David Weir  
Much of Great Britain's hopes lay on the dependable shoulders of distance wheelchair athlete David Weir. At 32 years of age this will be David's fourth Paralympics' as he aims to overtake Tanni Grey-Thompson as Britain's leading athlete. Weir will race in the  800m, 1500m, 5,000m and the marathon - illustrating what a truly amazing athlete he really is. He is looking to build on his successes in  Beijing and this year's  World Championships where he won a total of 5 gold medals!  If his pedigree hasn't been illustrated enough already, David has also won the London Marathon five times! Glory at London 2012 would surely be the icing on the cake for this national hero.


Tuesday, 21 August 2012

How to get a Men's Health Cover Model Physique


Men's Health Cover Model Body anyone??
We’ve all seen the chiseled abdominals, bulging biceps and perfect pecs staring back from the front cover of Men’s Health, Men’s Fitness and a whole range of other fitness magazines currently on the market. Whilst there is no denying that such physiques take hard work, determination and a correctly placed camera lense, there are also tips / rules which anyone can follow that will set you on the way to the body you have always craved. The below 5 tips aim to provide a basic understanding of what is needed to create a cover model body:-
TIP ONE: Train regularly and train specific.
Determine when you are going to train and which muscle group(s) you are going to work. Ideally you want to be training 5 to 6 times a week for around 45 minutes each session. Below is an example training plan. I suggest that the plan should be reviewed and changed every 3 to 4 weeks to add variety to your training. A warm-up prior to exercise must always be completed, and a warm-down afterwards is also advised.  
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest
ABS
Shoulders
ABS
Bicep
ABS
REST
Legs (lower)
Bicep
Legs (upper)
Chest
Tricep
Shoulders
REST
Back
Tricep
Back (lower)
Forearms
Legs (lower)
Legs (upper)
REST
Interval Training (15 mins)
-
Interval Training
-
Interval Training
-
REST
* Spend 10 to 15 minutes on each body part.
TIP TWO: Eat often, eat a high protein diet and limit carbohydrates after lunch.
The key is to eat small amounts through-out the day. Dependent on your daily routine or job, this may require some forward planning. The key is to eat approx. every 3 hours with a diet rich in protein (shake / chicken / turkey / egg whites etc). Carbs are needed for energy, but these should be cut-out almost completely after lunch. Therefore no rice, potatoes, bread etc for tea! Below is an example diet plan:-
Breakfast: Oats with 2 scoops of whey protein, greek yoghurt, raisins, almonds/nuts, honey. L- Glutamine tablet before and after training.
Snack 1: (9.0 – 9.30am): Tin of tuna / mackerel and/or almonds and egg whites (1-3)
Lunch (12 noon – 1pm): Turkey steak and broccoli, carrots and cauliflower.
Snack 2: (3.30 – 4.30pm): Egg whites (1-3) and/or protein shake.
Dinner (6.0 – 7.0pm): Chicken / steak / turkey / salmon / tuna steak with salad / mixed vegetables.
Snack 3: (9.0 – 9.30pm): Greek yoghurt.
Bedtime:  Whey protein shake with skimmed milk.

TIP THREE: Cut out alcohol completely.
If you are really determined to get a cover model physique, alcohol should be avoided completely. If you decide to drink in moderation then your physique will improve in moderation. A cover model physique isn’t built in the pub!

To keep motivated you need a goal. What will drive you out of bed on a cold wet Monday morning at 5.30am if you don’t have a goal? Your goal could be to grace the front cover of one of the fitness magazines or be the top competitor on a fitness challenge site such as Konkura. Whatever your goal make sure you publicize it to your family, friends and other people who will constantly ask, encourage or even mock your quest. By doing this it becomes ‘real’ and at the forefront of your mind. Whilst the protein rich diet is your fuel, motivation is the oil which will keep you running smooth and on track.

TIP FIVE:  Record your progress.
Keep a fitness journal of what you have eaten, what you have lifted, your personal bests and other fitness related achievements. Take regular photos of your body’s transformation – don’t leave it to memory. Your photos may show certain areas you are improving on, and other’s where the change is not as noticeable. The key is to react to this by further refining, changing or fine-tuning all of the above! And once you reach your desired state you will have a personal instruction booklet on how to maintain your Adonis like physique!

Sunday, 12 August 2012

Legend Sid Waddell - classic quotes


Legendary darts commentator Sid Waddell has died at the age of 72. The 'Voice of Darts' was know and loved for his hilarious one liners. Below are a few of his best:-
"Big Cliff Lazarenko's idea of exercise is sitting in a room the windows open taking the lid off something cool and fizzy."
" Freud said to Jung in Vienna, you can psych up too much for a darts match."
"Bristow reasons; Bristow quickens; aaaaah Bristow!"
"When Alexander of Macedonia was 33, he cried salt tears because there were no more worlds to conquer... (Eric) Bristow's only 27."
"This lad has more checkouts than Tesco's."
"If we'd had Phil Taylor at Hastings against the Normans, they'd have gone home."
"William Tell could take an apple off your head, Taylor could take out a processed pea."
"He looks about as happy as a penguin in a microwave."
"Steve Beaton - The adonis of darts, what poise, what elegance - a true Roman gladiator with plenty of hair wax."
RIP Sid Waddell


Sunday, 5 August 2012

Konkura - the re-launch


The team are proud and excited to announce the re-launch of www.konkura.com . The site has been completely re-designed and enhanced with our most important asset at the forefront of all decision making – the users. Driven by the feedback we've been receiving from users and sport / fitness industry professionals over the past year, we've not only changed the way the site looks, but also the way it functions. The free to use new Konkura.com site allows you to:-
* join a community of people who share your passion for sport and fitness.
* compete with people from all around the World at any challenge imaginable.
* create simple or complex challenges to share with friends.
* take part in challenges brought to you by leading fitness professionals.
And this is just for starters! Over the coming months we will be unveiling new features which will revolutionize the fitness World.
Please let us know what you think of our new site and tell your friends, relatives, colleagues and anyone else you want to unleash on the Konkura community!  And, as anybody who has ever worked on a Web site redesign knows, there will inevitably be some minor bugs here and there, so if you find one, please let us know so we can fix it. Email team@konkura.com with your feedback.
I've gone on long enough for now -  we'll be posting blog entries here over the coming weeks. Now would be a good time to sign up to www.konkura.com , and be sure to follow our Twitter , Youtube , Pinterest and Facebook accounts if you haven't already. Go compete, go win – but most of all, go and enjoy!

Saturday, 4 August 2012

Jessica Ennis wins Olympic Gold

Jessica Ennis has been crowned Olympic Champion after winning the heptathlon title in style. After setting a personal best in the first event (hurdles), Jessica kicked on and confirmed her status as the best heptathlete in the world by winning the 1500m final event. Team GB has yet another medal - what an Olympic Games this is turning out to be. Jessica really is the Golden girl.






http://www.konkura.com/challenge/?uid=c922c4ba-9f9f-4b1e-9f52-da84f352d310&t=Blast+Training+System+Bicep+Blast+Challenge+

Thursday, 26 July 2012

Olympics from the comfort of your own home!


Ever dreamed of winning the gold medal or fantasized about competing against the very best in the World? Well now you have the chance with the amazing new online sport and fitness competition which is becoming a smash all around the World. Simply pick the event you want to compete in and compete! There is everything from football, golf, cycling, running to fitness challenges such as ‘How many push-ups can you do in one minute?’ On the off chance that there is no event you want to compete in, don’t worry, simply create it and broadcast it to athletes around the World.
Don’t wait for Team GB selectors to come knocking, take the challenge right now!

Tuesday, 24 July 2012

Ernie Els wins the British Open 2012 again


ErnieEls claimed victory in the 2012 Open at Royal Lytham & St. Annes as Australian Adam Scott blew a 4 shot lead. Whilst Els had a magnificent final round it looked to be a side-note as Scott played the first 14 holes calmly and consistently. However, with golf it certainly isn’t over until the scores have been posted. Suddenly ‘Par’ seemed to be the hardest word for Scott as he went on a run of bogeys which turned his dream into a nightmare. With Els finished and on 7 under bogeys on the 15th, 16th and 17th had the 32 year old Australian sweating.
After hitting a 3 wood into a bunker on the 18th, Scott was in the last chance saloon as he stood over a 7 foot par putt to force a playoff. Agonizingly it stayed just left of the cup, and Scott dropped to his knees in despair. The Big Easy’s name was on the Claret Jugagain. 

Monday, 16 July 2012

Ryan Hughes presents the Bicep Blast Challenge


Ryan Hughes, owner of  http://hughesfit.com , has created a superb Bicep Blast challenge which is open to everyone.
The competitors holding the top 3 leader-board positions on 16th October 2012 will win the following:

1st Place - HughesFIT Swag Tank, Blast Tee & a copy of the 'Blast Training System.'

2nd Place - HughesFIT Blast Tee & a copy of the 'Blast Training System.'

3rd Place - Copy of the 'Blast Training System.'

The challenge details are as follows:

1) Challenger then must complete 50 reps of standing Straight Bar Curls with 30% of body weight on barbell.
2) Challenger must complete 50 reps of standing EZ Bar Curls with 30% of body weight on barbell.
3) Challenger then must finish with 50 reps of standing Rope Curls with 30% of body weight on machine.





This challenge is for time, so move as fast as possible. Technique is key, and this challenge takes into account the rating added by your fellow competitors.

Follow Ryan:
www.Twitter.com/ryanphughes
www.facebook.com/MensPhysique


The Blast Training System:
www.HughesFIT.com/Store


Sunday, 15 July 2012

David Haye blows Chisora away


Former Heavyweight and undisputed Cruiserweight champ David Haye put on a master class of speed and power to stop Dereck Chisora in five rounds at Upton Park last night. After four rounds the bigger Chisora was having some success with his come forward style, Haye exploded in the fifth with a four punch combination which saw Chisora hit the canvas for the first time in his career. Chisora bravely got back up and continued to come forward, but when another combination landed the fight was over. Haye now has his sights firmly set on Vitali Klitschko who laboured to a points victory over Chisora earlier in the year. Haye's brutal knock-out of the granite chinned Chisora is sure to send shockwaves round the Heavyweight division.
Where does Dereck Chisora go now? Redemption may come in the form of Tyson fury or David Price, but will the risk / reward ratio be tempting enough for those undefeated fighters now that Del Boy has a record of 15 wins with 4 losses?

Danny Garcia knocks out Amir Khan in Vegas


Amir Khan's career took  a massive set-back after a brutal fourth round stoppage at the hands of unbeaten American Danny Garcia. In the Mandalay Bay hotel in Las Vegas,  Khan started fast with Garcia seeming to have no answer to the speed Amir was bringing to the table. Khan caught Garcia in the 2nd round, opening up a nasty cut just above the American's right eye. Coming out for the 3rd Khan must have been confident he had Garcia's number, but that all changed with a great shot from no-where. It knocked Khan to the canvas and whilst the Brit bravely got to his feet he was on wobbly legs. He somehow managed to see the round out, but look 'spaced out' in his corner. He got up for the 4th round and seemed to have recovered somewhat. However, Garcia sensed blood and every shot landed seemed to have an impact every-time he landed. He sent Khan to the canvas again and when a shot hit Khan's forehead the fight was over. Khan said afterwards he felt he could of continued, but most felt he could have few complaints. Garcia now has the boxing World at his feet, 24-0 and only 24 years old. Where now for Khan? A fight against Kell Brook may be on the horizon. One thing is sure, Amir Khan versus Floyd Mayweather won't be happening anytime soon.

Saturday, 14 July 2012

David Haye vs Dereck Chisora

David Haye and Dereck Chisora meet in what should be an explosive showdown at Upton Park tonight. Haye has the speed and skillset, but will he be able to overcome the relentless pressure from the heavier Chisora? Expect fireworks!

Friday, 13 July 2012

Konkura Athlete: Ryan Hughes



I am an IFBB Men's Physique Pro, fitness model, top-tier trainer and an entrepreneur. My drive for success and passion for health and fitness is unmatched. I hope to personally meet each and every one of you in the future. My goal is to be a top fitness model and help as many others reach their fitness goals along the way. I want this more than anything and for that reason I will succeed. As I look to continue to push my way into the industry and lives of others, I hope you will follow and support me along the way. Although I am just beginning, it is the constant support and motivation from family and friends that has helped me get to where I am today. I will not stop and I will achieve what I am setting out to achieve. I would love to help and motivate any and all wanting my assistance and guidance. Thank you all for your continued support and I wish you all the best!


Facebook: http://www.facebook.com/MensPhysique
Twitter: http://www.Twitter.com/ryanphughes
Website: http://www.HughesFIT.com
Blast Training System Ebook: http://www.HughesFIT.com/Store 
- IFBB MEN'S PHYSIQUE PRO
- Top-Tier Fitness Trainer & Coach

Competition:
- 2011 NPC Junior USA's
1st Place Men's Physique Tall Class
Obtained one of the first two IFBB Pro Cards in Mens Physique
- 2011 NPC Suburban
4th Place Men's Physique
- NPC Lehigh Valley Championships:
2nd Place Mens Novice Heavyweight
3rd Place Mens Open Heavyweight
- Top 5 Finalist in the 2011 BodySpace Spokesmodel Contest

Print:
- Exercise for Men: November 2010 Issue
- Cover Philly Fit Jan/Feb 2011 Issue
- Mens Fitness: February 2011 Issue
- Mens Fitness: March 2011 Issue
- Mens Fitness: May 2011 Issue
- Mens Fitness: October 2011 Issue
- FitnessRx: October 2011 Issue
- Muscle Mag: Abdominal Special Summer 2011
- Iron Man
- BodyBuilding.com National Ad Campaign
- Gaspari Nutrition National Ad Campaign
- Gaspari Nutrition International Ad Campaign

Accolades:
- Featured on bodybuilding.com
- Nike Pro Combat 2010 (Virginia Tech)
- Nike Pro Combat 2011 (NFL)
- President/Owner of HughesFIT (www.hughesFIT.com)
- Gaspari Nutrition Sponsored Athlete
- TEAM Gaspari


Just gettin' started...

Thursday, 12 July 2012

30-Minute Treadmill Interval Workout


The aim of this treadmill cardio challenge is to complete the interval training as listed below. The winner is the person who travels the furthest distance in the 30 minutes.

TIME SPEED INCLINE
3 mins 3.0mph Warm-up 2%
3 mins Fastest Run 0%
3 mins 4.0mph walk/jog 2%
3 mins Fastest Run 0%
3 mins 4.0mph walk/jog 2%
3 mins Fastest Run 0%
3 mins 4.0mph walk/jog 2%
3 mins Fastest Run 0%
3 mins 4.0mph walk/jog 2%
2 mins Fastest Run 0%
1 mins 3.0mph Cool down 0%

Konkura Competitor Profile: James St Leger

Sponsored athlete with Grenade Thermo Detonator, fitness model and Personal Trainer. 

Fitness competitions won since May 2010... 

Winner of the Maximuscle Dragan Challenge 2010 
Winner of the Men's Health Davidoff Champion Challenge 2010 
Winner of the Men's Health Reebok Zigtech Challenge 2011 
Winner of the ONE ARM PRESS UP CHALLENGE @FIBO 2011 (85 reps) 
'The Face and Body of BodyPower Expo 2011" 
Winner of the Ultra-FIT Magazine Fitness Model Search 2011 

Check out my athlete page on FB for more info. 
http://www.facebook.com/James.St.Leger.Fitness







Konkura Competitor Profile: Momona


Shark whisperer.
I may not be the strongest, I may not be the fastest but I'll be damned if I don't try my hardest.



Konkura Competitor Profile: Jon Hall


Former health club and regional fitness manager. 
Currently running personal training studio. 
Also developing fitness website and a few other side projects. 
Part time (formerly full) professional wrestler.



Tuesday, 10 July 2012

The Keepy-Up Challenge

The simplest of football challenges - how many keepy-ups can you do before the ball touches the ground. Must be a normal sized footy please (size 5). Please be warned the World Record currently stands at an estimated 250,000 when Dan Magness, 25, kept the ball aloft for a staggering 24 hours in May 2009! Good luck!




The Mile Run Challenge

This challenge is open to anyone and everyone. Simply run one whole mile as fast as possible and record your time. 

Always warm-up before you workout.


The Spin Sprint Challenge!

1 spin bike, 1 hour! 

How far can you travel? 

To complete the challenge accurately, you will require a Keiser M3 or better spin bike - try your local gym!

500m rowing machine sprint

Simple - a 500m sprint on the Concept II rowing machine, any fan setting, to see how fast you are. 

Oh yeah, it's weight corrected, so your time will be adjusted to give you a lower score the lighter you are! 

This one hurts - it's just long enough to get the lactic acid really building up


10 Second Speed Punch Challenge

Either with a punchbag, pads or just in the air, how many punches can you throw in 10 seconds? 
You don't need to do perfect jabs, but at least some arm extension is needed



Goalkeepingskills.com: sprint to smother drill


This challenge will test and improve your speed off your goal line, vital for dealing with one-on-ones, commanding your area and also for saving corners.

Place a ball each on the 6 yard line, penalty spot and 18 yard box. If you want to practice but don't have 3 balls to hand, tennis balls, jumpers or anything else you can dive on and smother will do.

Goalkeeper has to sprint to all three balls in turn, dive on and smother each ball, get back to your feet and sprint back to the goal line.

How quickly can you deal with all 3 balls? Don't forget to video your performance if you can.

Goalkeepingskills.com has been founded by former pro goalkeeper and current Republic of Ireland Goalkeeping Coach, Alan Kelly. The site gives every goalkeeper from the the very young to the the most experienced the opportunity to access to all the experience Alan has gained from a lifetime of playing and coaching, and to give anybody who wants to coach goalkeepers the tools and knowledge to do it.




The Crossbar Challenge


The Crossbar Challenge is a legend amongst the football elite. The concept is easy, strike the ball against the crossbar . In reality it's anything but easy, with footballing greats humbled by the mighty white bar. Now, this great challenge is open to the masses. Here's how you play (on a full-size pitch):-

1) Place the ball central to the crossbar on either the PENALTY SPOT (11 metres), the EDGE OF THE PENALTY BOX (16.5 metres) or the HALF-WAY LINE (50 metres).

2) Take aim and shoot towards the crossbar. The aim is to hit the crossbar, posts do not count.

3) Repeat the activity until satisfied, recording the number of attempts you make and the number of times you hit the crossbar.

Enter your scores into the Konkura computer along with video footage if you want to be considered a serious contender.