Jan 152016
 

on the scaleAchieve your Fitness Success

Fitness success this year, we are more than half way through January, the holidays are over, the decorations have been put away for another year and we are back in the swing of our everyday activities … SO how are you doing keeping up with your New Year’s Resolutions? I find that as life gets back to normal it becomes more difficult to keep up with our fitness goals. Here are 2 simple keys to help you achieve your fitness success this year. It is all about making time to fit in fitness and staying motivated!

One of the easiest ways to stay on track is to focus on Fitting in Fitness. The American Heart Association recommends that we exercise for 30 minutes, 5 or 6 days per week. That sounds like a lot, but if you work to “Fit It In” you will find it is easier than you think. Start by scheduling your exercise sessions in your day planner. If you are new to exercise, aim for 2 to 3 days per week of resistance training, and if you are not sure where to start, go to GetinShapeforFREE.net.  Next, find a partner and go for a brisk walk on your lunch break. Finally, on those days when you are really crunched for time, split up your exercise session in smaller blocks, 5 to 10 minutes long. With just a little planning you will be able to “FIT IN FITNESS” and be on your way to a healthier you!

The second key to your fitness success is to stay motivated. Below are my top 5 ways to stay motivated, pick 1 or 2 and give them a try this week.

1. Place your fitness goal, picture or motivational saying where you will see it everyday and have a couple of minutes to focus on it in the morning and in the evening. Your bathroom mirror, refrigerator or computer screen work well.

2. Change up your cardio routine. If you usually get on the treadmill go for the bike or elliptical trainer.

3. Make a new healthy recipe for dinner. Remember it is always a good idea to prepare more because left over’s make great healthy lunches.

4. Take a new class, do a new DVD or participate in a new activity such as; Yoga, Kick Boxing or Zumba.

5. Reward yourself at the end of the week for a job well done. Pick your reward at the beginning of the week so you will have something to look forward to.

While a lot of people who make New Year’s Resolutions do break them, by making time to fit in fitness and focusing on staying motivated you will be on your way to fitness success this New Year!

Be Fit! Be Healthy! Be Happy!
Tanya

Dec 282014
 

20 minutes of Heart Pumping Intervintervalsals

Choose any Cardio Activity
walking, jogging, bicycling, elliptical, treadmill, stair stepper

Using Intervals is the key. You simply alternate 1 minute of high intensity intervals with 1 ½ minutes of steady state / recovery intervals. Use the RPE scale to judge how hard you are working.

Description

Duration

RPE

Easy Warm Up 5 minutes 3
Up your pace to a Steady State 1 ½ minutes 3 to 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
Easy Cool Down 5 minutes 3 to 4

Click Here for a Printable Version of this Circuit!

It’s Easy to Imagine A Fit & Healthy You
w/ Get in Shape for Free

© 2011, TSTS Inc., all rights reserved
Warning: You must consult your physician before you begin this or any other exercise program..

Aug 182013
 

Treadmill 1To ensure you receive the maximum benefit from your cardiovascular training it is good idea to vary your routines, intensity and equipment!  Try this exercise schedule for a month and you’ll be amazed at the results!  Of course always begin each session with a warm up for 8 to 10 minutes and end with a full body stretch and cool down!

Monday – High Intensity Cardio
Tuesday – Strength Training w/ 30 minutes of Low Intensity Cardio
Wednesday – Medium Intensity Cardio
Thursday – Strength Training w/ 45 minutes of Low Intensity Cardio
Friday – High Intensity Cardio
Saturday – 30 minute Circuit Training or 60 to 90 minutes of low intensity cardio
Sunday – Rest Day

High Intensity Cardio – 20 to 30 minutes
Alternate intense work intervals w/ recovery intervals using any kind of cardio (for example: 1 minute – sprint than 2 minutes of jogging or walking and repeat)
RPE Scale: 8 to 10 (work interval), 5 to 6 (recovery interval)

Medium Intensity Cardio – 45 to 60 minutes
Activities such as general exercise classes, running, treadmill, elliptical, bike
RPE Scale:  6 to 8

Low Intensity Cardio – 30 to 90 minutes
Activities such as walking, easy jogging, yoga, pilates
RPE Scale:  4 to 6

Be Fit, Be Healthy, Be Happy! ~Tanya

Feb 252013
 

cardioWhen it comes to exercise; you can achieve the best results and become a fit and healthy you, when you incorporate the 3 exercise components into your fitness routine; resistance training, aerobic or cardiovascular exercise and flexibility or stretching.  Of the 3 components, cardio is the most common, especially among women.  But whether you are a man or a woman, the American Heart Association recommends a minimum of 30 minutes of exercise 5 or 6 days per week to maintain good cardiovascular health.  Studies have shown that for the general population even if you have to break up the 30 minutes into 5 or 10 minute blocks you will still receive positive health benefits.  So lack of time is not an excuse and you can start a cardio program simply by walking.  Experts recommend 10,000 steps per day which equals 5 miles. Though that sounds like a lot, it is doable with some simple changes in your every day routine.  It is a good idea to invest in a pedometer to see how many steps you actually take.  To get to that 10,000 step mark try these easy tips and watch your steps add up:  park in the back of the parking lot, instead of using drive throughs get out of your car and walk inside, always take the stairs, when possible walk to a co workers office instead of sending a text or email and go for a brisk walk at lunch time!

If you are a more advanced exerciser try varying your cardio intensity throughout the week.  I like to break up cardio exercises into light, medium and high intensity days to avoid burn out and over training.  Light cardio intensity is great when you want to do cardio right after a strength training session.  Otherwise for maximum benefit alternate medium and high intensity days with your strength training days.  Change up the intensity with these cardiovascular activities;

High Intensity Cardio – 20 to 30 minutes
Alternate intense work intervals w/ recovery intervals using any kind of cardio (for example: 1 minute sprint than 2 minutes of jogging or walking and repeat)

Medium Intensity Cardio – 45 to 60 minutes
Activities such as general exercise classes, running, treadmill, elliptical, bike

Light Intensity Cardio – 30 to 90 minutes
Activities such as walking, easy jogging, yoga, Pilates

To ensure you receive the maximum benefit from your cardiovascular training it is a good idea to vary your routines, intensity and equipment!  Give it a try for a month and you’ll be amazed at the results!  Of course always begin each session with a warm up for 8 to 10 minutes and end with a full body stretch and cool down!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Oct 192012
 


This 30 minute turbo charged interval cardio endurance circuit is designed to Blast a ton of calories, Increase the intensity of your standard cardio machine workout & Challenge your endurance!

Here’s how it works; you pick your favorite cardio machine such as; the treadmill, elliptical or bike and then we add 5 heart pumping Boot Camp Body Weight Intervals! Think of the Boot Camp moves as your high intensity training interval and the cardio machine as you rest/recovery interval. Remember to exercise at your own pace and work up to the described length of time and Rate of Perceived Exertion (RPE.) Here’s what to do!

Boot Camp Cardio

Length of Time

RPE

Interval

Easy Warm Up 5:00 3 to 5
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Jumping Jacks 1:00 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Easy Cool Down 5:30 3 to 4

Squat Thrusts:

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Click Here for a Printable Version of this Circuit!

It’s Easy to Imagine A Fit & Healthy You
w/ Get in Shape for Free