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

Apr 302012
 

 

 

Sedentary lifestyles, desk jobs and lack of exercise can cause our muscles to become weak, unbalanced, and inflexible. One result of this can be poor posture caused by weakened back muscles which in turn can bring on back pain and stiffness that exacerbates the situation and often makes it worse. One remedy for this debilitating cycle is 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. When your body is strong and balanced even every day tasks like carrying groceries, housework, yard work or even just going about your daily routine tend to become much easier. One of my favorite benefits of this type of fitness training is the improvement in your over all coordination and balance. A good example of this is when you trip up a step or on an uneven surface, when your body is strong and balanced, it will automatically compensate and help keep you from falling.

To really see improvements in your flexibility add a minimum of 20 to 40 minutes of easy Yoga postures and / or specific flexibility training 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. Remember to incorporate cardiovascular exercise 5 to 6 days per week for at least 30 minutes.

When strength training follow these exercise specifics and you will be amazed at the improvement in your flexibility, balance and coordination.

  • 2 to 3 full body strength training workouts per week (non consecutive days)
  • 1 to 3 sets, 10 to 15 reps of each exercise and 30 to 45 seconds rest between sets
  • Moderate weight and light to moderate intensity

Not sure where to start, here is an easy fitness schedule to follow.

  • Monday – Cardio exercise
  • Tuesday – Strength training followed by flexibility & stretching
  • Wednesday – Cardio exercise followed by flexibility training
  • Thursday – Cardio exercise followed by flexibility training
  • Friday – Strength training followed by flexibility & stretching
  • Saturday – Cardio exercise
  • Sunday – Rest day

As you begin to have success and start to see results and improvements add another flexibility day and then another day of strength training. Remember to start slowly, new habits such as exercise take time to develop and can be challenging at first.  Keep it fun and if possible exercise with a buddy – you will be less likely to skip a day! Before you know it you will be feeling strong, balanced and flexible.

Be Fit, Be Healthy, Be Happy!  ~ Tanya