Do You Have an Exercise Goal?

Studies show that you are more likely to achieve your desired results when you have a game plan the easiest way to do that is to create an exercise goal. Outlined below are 5 common exercise and healthy living goals; select the one that best describes what you want to achieve and get started on the road to Your Fitness Success!

When you are just beginning to exercise the more you know the better the results. First always check with your doctor before beginning any exercise program. Begin every exercise session with an easy warm up with activities such as; walking or easy jogging for at least 8 to 10 minutes. The reasons are easy to understand, you slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare you body for more strenuous exercise. Finally, end each workout with an easy cool down and stretch routine.

1. Do You Want to Lose Weight?

Did you know when you are a healthy weight you also diminish your risk of serious health problems such as obesity, heart disease, diabetes and cancer. Our workouts get the weight off and equally important, we have workouts that keep the weight off and maintain your healthy life style.

Exercising and diet go hand and hand when you want to lose weight. So a simple rule of thumb is if you can reduce your daily caloric intake by just 500 calories a day through diet and exercise you will lose 1 pound a week. It is that simple. Eliminate 1000 calories per day and you will lose 2 pounds per week. That comes out to 8 pounds a month which is safe and sustainable. Keep in mind the more you can increase your physical activity throughout your day the more calories you will burn.

Follow these exercise specifics for maximum benefit and weight loss:

• 1 to 3 sets
• 12 to 20 reps
• Moderate weight & light to moderate intensity
• 15 to 30 seconds of rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

2. Do You Want Well Defined Toned Muscles?
Workouts that increase your muscle tone will make you look and feel great. Along with a strong new you come some real health benefits; a lower percentage of body fat, an increased metabolic rate and increased muscle strength, power and endurance. Our workouts help you keep at it, stay fit and get you feeling as good as you look.

Yes you can have toned defined arms, sculpted abs, thin thighs and a strong back! It is going to take some hard work on your part but if you incorporate 3 strength training days per week into your schedule and keep up with your cardio – you can do it! The thing that is important to remember is not to over do your exercising, more is not always better.  Rest time between sets and rest days between workouts are just as important as the workout itself. When you train with weights and resistance you are actually creating tiny tears in your muscles and breaking them down. It is the rest time and the rest days that refuel and allow your muscles to rebuild and repair and it is actually that rebuilding and repairing that create the toned, sculpted muscles you want. Make sure you are eating a balanced diet that includes protein, fats and carbohydrates. It is a good idea to eat a small snack of protein and carbohydrates 45 minutes before you exercise and another small snack within an hour after you are done exercising.

Follow these exercise specifics to get the lean sculpted muscles you want:

• 3 to 4 sets
• 8 to 12 reps
• Moderate to heavy weight & moderate to high intensity
• 30 to 90 seconds of rest between sets
• 3 to 4 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

3. Do You Want to Improve Your Flexibility?

Young or old it does not matter, the better your flexibility the less prone you are to injury. With our workouts you will stand straighter, breathe easier and your body will physically perform better. Get the most out of your range of motion, while staying fit and strong.

Sedentary lifestyles, desk jobs, lack of exercise can cause our muscles to become weak, unbalanced, and inflexible. Often time’s poor posture is caused by a weak back just as minor pain or stiffness in your low back can mean you need to strengthen your core. By incorporating full body, functional resistance training a couple of times per week you will begin to see improvements in all these areas. You will be amazed at how much easier every day tasks become, things like carrying groceries, housework, yard work and every day living when your body is strong and balanced. One of my favorite benefits of this type of training is the improvement in your over all coordination and balance. A good example is when you trip up a step or on an uneven surface, when you body is strong and balanced it automatically compensates and helps keep you from falling.

To really see improvements in the flexibility add a minimum of 20 to 40 minutes of Yoga postures 3 to 5 times per week and always incorporate a full body stretch at the end of your workout whether it is a cardio or strength training workout.

Follow these exercise specifics and you will be amazed at the improvement in your flexibility, balance and coordination:

• 1 to 3 sets
• 10 to 15 reps
• Moderate weight & light to moderate intensity
• 30 to 45 seconds of rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour
• Flexibility – 3 to 5 times per week – 20 to 40 minutes

4. Do You Want to Get Healthy & Stay Healthy?

Make every day your best day, lower your stress level and feel more rested while you challenge yourself to become a healthier you. Our regular exercise programs will not only give you more stamina, endurance and energy, but they will also help you to sleep better and strengthen your immune system.

The older we get the more important exercise becomes. Studies have shown that baby boomers and seniors tend to see results quicker than anyone else when beginning an exercise program. Strength training just a couple of times every week will keep you fit and healthy. Forget the ‘no pain, no gain’ it is simply not true, an easy full body exercise routine is just what you need. In a short time frame you will be amazed at how good you feel! Strength training does so much; it improves your stamina, endurance and energy, strengthens your muscles and bones, remember diet and exercise go hand in hand, and always keep your potions in check even though you are exercising.

Follow these exercise specifics to get healthy and stay healthy:

• 1 to 3 sets
• 10 to 15 reps
• Moderate weight & light to moderate intensity
• 30 to 45 seconds of rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

5. Do You Want to Improve Your Sport

If you are going to play the “game” you want to be good at it. To be good at it you need the desire to succeed; strength, speed, endurance, coordination and agility. We will give you the workouts; you provide the dedication and effort.

Do you play tennis, golf or ski? Is your goal to walk or run a marathon or complete a triathlon? The key to being your best is to incorporate strength training into your exercise routine. Exercise improves your muscular strength, balance, coordination and core strength – all important for your best possible sports performance. Professional, Collegiate and Olympic athletics incorporate full body workouts into their training because studies have shown time and time again that it improves cardiovascular endurance as well as sports performance. Whatever your sport the proper amount of strength training will improve your game, time and give you that extra edge when you need the most! Be sure to keep up with your current cardio and endurance workouts; whether it is swimming, biking or running but add 2 to 3 days per week of full body workouts and you will be amazed at the difference in your performance.

Follow these exercise specifics and you’ll be amazed at the improvement in your sport:

• 2 to 3 sets
• 12 to 20 reps
• Moderate weight & light to moderate intensity
• 15 to 30 seconds of rest between set
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

Featured Workout – “Workout @ Work”
Exercises Created Just for the Office

Our “Workout @ Work” is a full body fitness routine with 8 different exercises that you can do seated at your desk, all you need is an exercise band! Print out your workout or simply do it from your computer screen!
Click Here for all the specifics and to view the full “Workout @ Work”!