This Summer I shall attempt to bunny hop to the top of the temple steps at  “Wat Phra That Doi Suthep” in Chiang Mai, Thailand.

The steps are very steep and extremely long. There are 309 steps, this combined with 36°C and oppressive humidity should make this task very challenging.

This mad nonsense will be posted to YouTube upon my return in August.

If you find yourself in Asia this summer why not give it a go or better still find a temple with even longer steps and beat me.

_MG_0103

 

I’m sure a lot of my clients wonder why I make them do the overhead squat, so here it is in a nutshell.

MOBILITY AND STABILITY

If you suffer with any of the following:
A rigid thoracic spine that can’t extend. A weak core. Inflexible hips, knees, and ankles or  pectorals that pull the shoulders and upper back forward.
Then doing overhead squats can  help relieve these issues and make your body limber.

THORACIC EXTENSION

Most people sit hunched over a desk all day, this puts your torso into constant flexion, your shoulders and scapulae are pulled forward, making it uncomfortable when your arms are behind your head.
The overhead squat can help your body learn how to extend your thoracic spine. Putting your upper body into an extended position can improve the health of your spine and shoulders. It will correct your posture and improve all your lifts in the gym.

CORE STRENGTH

The overhead squat works your core hard because your torso is elongated, the tension in your deep inner-core muscles will be very intense.

 

Breakfast Lunch Dinner between meals snack
Monday Nutribullet Shake 3 boiled eggs
1 Apple
cup of green tea
Olive oil Pan Fried Sea bass
green beans
Broccoli
Raw carrots / cucumber
Blueberries / black currents
Tuesday Porridge
Cup of green tea
125g greek yogurt
with a hand full of berries
and a hand full of nuts
Chicken wrap
100g seasoned grilled chicken
lettice
50g cottage cheese
1 wholemeal wrap
Raw carrots / cucumber
Blueberries / black currents
Wednesday Half Avocado
2 Eggs
1 Slice of toast
Home madeTomato Soup
1 Slice of wholemeal bread
small tin Tuna
mixed leafs
baby tomatoes
cucumber
Splash of dressing
Raw carrots / cucumber
Blueberries / black currents
Thursday Poridge
Cup of green tea
6 oz lean steak
1 cup of cooked rice
OR 4 new potatoes
Mushrooms
1 cup green veg
Olive oil pan fied salmon
Broccoli
and asparagus
Raw carrots / cucumber
Blueberries / black currents
Friday Nutribullet Shake hummus and 1 pitabread
carrot sticks
Tossed salad
with shredded chicken
and avocado
Raw carrots / cucumber
Blueberries / black currents
Simple Diet
Breakfast
1 bowl of Porridge or Oat based cereal (Jordan’s)
Tea/coffee/water
Releases energy slowly and makes you feel full for longer
No Snacking
If you’re hungry drink some water
Lunch
1 plate of whatever food you want but no more than 1 fist size portion of carbohydrate e.g. potatoes, rice or pasta
Good foods:- chicken / fish or venison
No Snacking
If you’re hungry drink some water
Dinner
1 plate of fish/turkey/venison or chicken
With vegetables or salad
NO COMPLEX CARBOHYDRATE
Bad Foods:-No lamb/pork/shellfish or prawns or eggs
(High in Saturated fat)
Alcohol No more than 1 bottle of wine a WEEK or 4 pints of beer
Avoid Bread and cakes at any time