Last week I managed to meet all of my proposed fitness targets which were:

This past week with my lack of access to a gym I feel the need for some more strength training. I'll continue doing the sit up, press up and pull up routines I just feel as though I should lift some weight to add some strength development exercises to my training.

I'm looking to buy some stretch cords and this morning I ordered some Body Sculpture 18kg Weights to get some strength training done at home as soon as they arrive! (can't wait!)

I hope to write a full review on the weights when they arrive!

This week I hope to continue my aerobic fitness through my running and my "Calisthenic" exercises.

I have written out my targets this week and feel this is what is helping me to push me along even though I have a busy schedule. If your targets are in physical form written down in front of you then it really helps you to achieve what you've set out to do, rather than just thinking "I'll get round to it".

Well so far this week I've managed to do my sit up and press up routine twice this week and also go for a 30 minute run so I'm on target to meet my 1st weeks goals and move into week two of my fitness programme.

I've found it much easier to meet my targets as I've written them out and know what I want to achieve, little and often is the key to getting back on track, and not try to achieve all I want to do in the first week.

For next weeks fitness plan I hope to include some pilates work. I'm looking forward to getting the option of joining a gym when gain some fitness and I get the company benefit after 3 months. I look forward to seeing if they have an Aero Pilates machine as I like the idea of working with pilates equipment as I feel it gives superb core fitness.

I don't use fitness equipment at the moment, but I do have a fitness mat which I would fully recommend as it will stop you from injuring your back and it also makes exercising much more comfortable for you to achieve a good solid sit up routine.

It's vital to get fit and get the exercise to give results technique and quality need to be done over quantity. Take it slowly, don't rush and make sure you can feel the correct muscles working out.

My sit up & press up fitness routine:

30 x Crunches (hands on head focusing on stomach as sitting up)

30 x Rowing crunches - Pulling legs towards body as the same time as sitting up

25 x incline press ups

30 x Sit ups each side

25 x incline press ups

30 x Rowing crunches - Pulling legs towards body as the same time as sitting up

30 x Crunches (hands on head focusing on stomach as sitting up)

50 x incline press ups

My last post was all about posture, it is very important to get your posture right when at work or the gains you get from exercising won't be as great. It could even lead to problems if your muscles are tired and you're posture at work is all wrong.

So what is the best posture at work?

Well for many of us most of the day is spent sat at a computer screen or office desk.

The following information, along with tips on posture in my last post will help to get your posture into shape at work.

The Monitor
The monitor should be at eye level so that you only need to move your eyes to see the whole screen. Having to look down or up puts strain on your neck and muscles to your head leading to headaches.

Raise the monitor using a monitor stand or a selection of large enough strong books.

The monitor should be square in front of you. Not to the right or to the left but right in front. Looking to the side, together with other bad habits, will twist the spine and neck.

The Keyboard
The Keyboard should be straight in front of you and easy to reach. Your wrists should be fairly straight (see the red line in the picture above).

You may want to invest in a wrist support, which lays in front of the keyboard.

The Mouse
Keep the mouse close to your keyboard and work area. Your lower arm should be about parallel to your desk with your elbows just a little lower.

Don't let the weight of your arm rest on the underside of your wrist. There are special mouse pads with a gel wrist rest which provide great support.

The Chair
You should be sitting right back in your chair not perched off the front. Pull your chair right in so that your fingers comfortably reach the keyboard and so that your back and shoulders are straight and supported by the back of your chair.

Tilt your chair forward so that your knees are about 20-30° and as much as as 45° lower than your hips. (See the picture above) If you do not have a tilt option on your chair then sit on a wedge cushion to give some extra lift at the back of your seat.

Movement
Get up from your desk at least once every hour. Walk around or do a small chore to give your body some movement.

When sitting, change the position of your feet or rock about in your seat occasionally. This raises your body temperature just enough to help prevent tiredness.

Good posture is important in both every day living and exercise. Often overlooked but a very important part of looking good, and staying fit and healthy! (clearly).

A good posture will:

Help to keep to keep bones and joints in correct alignment so that muscles are being used properly and to full affect.

Help to decrease the abnormal wearing of joint surfaces.

Decrease the stress on ligaments on joints and on the spine.

Prevent the spine getting into fixed abnormal positions.

Prevent fatigue, as your muscles are being used more affectively, in turn using the body more efficiently.

Prevent overuse or strain problems, backache and muscular pain.

Contribute to a good appearance.

Good posture is NOT about tightening your body to sit or stand up straight. Good posture is all about getting into a position your body, muscles and ligaments are put under the least strain.

A great way to improve posture is to participate in Yoga or Pilates. These are both a great foundation for exercise and fitness.

Here are some quick and easy ways to check your posture at home, stand facing a full length mirror and check the following:

1) Your shoulders are level.

2) Your head is straight, not tilted to the side.

3) The spaces between your arms and your sides seem equal on both sides.

4) Your hips are level, not sloped to one side.

5) Your ankles are straight and not turned in or out.

You can also have someone look at you from the side and check the following:

1) Your head is stacked over your body, not jutting forward or pulled back

2) Your chin is parallel to the floor, not tilting up or down

3) Shoulders are in line with ears, not drooping forward or pulled back too far

4) Your hands are in line with hips, not forward or back

5) Your knees are straight, not bent or hyper-extended

6) Your lower back is slightly curved forward, not too flat or curved too much, (creating a swayback).

Do your best to practice these points of posture everyday, and before you know it, you will notice a difference.

According to Wikipedia "Resistance training is a form of strength training in which effort is performed against a opposing force"

Resistance training is great because you don't need a gym to exercise, you can tie in many assisted body weight exercises into your session and develop a good core strength.

As I've been out of the gym for a bit I'm looking to start back in slowly as if I hit the gym hard straight away, this will cause me problems with over training, or muscle strain.

I have been doing some assisted body weight exercise and am looking into buying a weight vest to go running in. It means I'll get out and actually run, opposed to running in the gym on the treadmill, I'll get to enjoy the weather, be it good or bad, and develop a good core fitness base.

Please comment if you've got any resistant training equipment tips, or exercises.