6 Exercises to Jump Start Your Fitness

 

 

ALTERNATE LIFT

Hold for 2 seconds, then switch sides. Do 2 sets of 10

Alternate lift

 DUMBBELL HIGH-LOW CHOP (OR HEAVY CAN)

Do 2 sets each side of 10-12

dumbell high chop

 

DUMBBELL SHRUGS (OR HEAVY CANS) Do 3 sets of 12

push ups

  

STANDING BENT OVER ROWS

Do 2 sets of 10-12

 

PUSH UPS

Do 2 sets of 12-15.

 

PLANKS FROM TOES

Do 3 planks, 15-45 seconds each

 

OR:

 

OR:

PLANKS FROM KNEES


Tips for Fitness Success - Especially for Beginners

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So you've finally made the decision to change how you feel, and also how you feel about your relationship with your body. This is a great starting point! But many of us flounder when it comes to making the master plan - how, exactly, do you go about getting fit and healthy? We know that it will involve changes in diet, exercise, habits and attitudes. But what exactly should you do to get to our goals?

The first thing to acknowledge is that it will take time - nothing will happen overnight, or even in a week. It's taken a while to get you to the point of being unhappy and unhealthy, and real change takes time. So grant yourself patience.

Here are several solid tips to help you shape your healthy future.

1. Write down a list of three bigger fitness goals, such as weight loss, improved flexibility, increased strength. Then under each of these bigger goals, write down a list of three things each to do to get there. For instance, for weight loss, you could commit to meeting with a dietitian for nutritional help, identify the foods that you know aren't good for you, and commit to avoiding them, and increase your fibre intake to at least 40 grams per day. 

2. Decide where you will exercise, and how often. This is crucial to your success. A dream of magically being more fit without a plan is just that - only a dream. Take a weekend and check out local gyms, trainers who offer specific types of training, such as outside training, HIIT (High Intensity Interval Training), or out-of-the-box solutions such as small classes held in churches, community centres, or neighbourhood walking groups. Commit to at least three days of one hour of activity each day to start, and, based on where you will be working out, what types of exercise you're choosing.

HIIT Training - What is It and How Will It Help Me Feel Better?

HIIT stands for High Intensity Interval Training, and it's one of the hottest trends in fitness in the last several years. And with good reason - there are so many benefits to your physical and mental well being.

Download PDF version of Hiit Train - What is it... Download Hiit Training - What is it and how will it make be feel better?

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