Hard work is the only way to fully reach all of your goals.

There are no short cuts

There are no secrets.

Stay focused. Stay Dedicated. The results will Come!

Wednesday WOD!

Here is a quick heart racing workout that you and your friends can do!

It doesn’t matter who’s faster or stronger than you. All that matters is YOU are better than the previous you.

Do you know how to create a well-rounded workout plan?

It is not bad to go into the gym and jump on every machine…BUT it is more efficient to work certain muscle groups on certain days when you head to the gym.

Example:

Monday: Work on upper body (arms and shoulders)

Tuesday: Work on abs and lower back

Wednesday:  Work on legs

Thursday: Work on upper body (arms and shoulders)

Friday: Off Day

Saturday: Work on legs and calfs

Sunday: Off Day

It is good to try to space out your workout so you are able to target major muscle groups and then on the next day you are at the gym work on another set of muscle groups.  This will allow for proper recover of those worked muscle groups so you can lift hard and work another set of muscles.

You want to try to do 5-9 exercises each day you are in the gym (example: lat pull downs, rows, shoulder press, front raises, side raises, kickbacks).  This will allow for you to introduce a variety of moves in your workout so you are not doing the same things each day.

You want to try to change your routine about every 6 weeks.  There are TONS of lifting exercises or workouts that you can do to keep you workout exciting and different!  You can also do circuit training, cross fit, or another type of fitness class that introduces a lot of various exercises along with cardio to keep your heart rate up.

You have to learn to make sure to target ALL major muscle groups over the course of your training during the week.  If you notice, some people like to skip working on their legs.  Leg days are typically longer and harder but well worth the results if you lift heavy and regularly!

The goal is to have a CONSISTENT and well-rounded workout that will help sculpt your muscles.

Need more workouts and fitness plans feel free to contact me! I offer online training!

Weight loss is a side effect of living a healthy lifestyle.  Your diet is number 1. You can live in the gym, but if you don’t eat clean you’re wasting your time. 

 

Happy Fitness Friday!

You should not only track the weight that you lose

BUT you should track your progress in the gym

Sometimes the scale will not show how you look or feel!

So do not always place all of your concern on the amount of weight you do not lose a certain week

Some weeks you may lose more….and other weeks you may lose less (or none)

Keep working hard and sticking to your healthy eating and the results will still show.

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

You can try this move to add something extra to your work out routine!

What to do:

Get the treadmill started first! Start off with a LOW SPEED (like around 1.0 or 1.5)

As you do it more and get better at it you can increase the speed or even the incline of the treadmill

I did this exercise for a total of 20 minutes!

60 seconds on the treadmill and 30 seconds rest.

I alternated between the  60 seconds and 30 seconds until 20 minutes had passed

It increased my heart rate as well as worked my shoulders, back, and arms.

BE CAREFUL when doing this exercise!

Your hands are close to the rollers and you do not want to get them (or your clothing) caught in the machine.

Like I said before, start out slow and then you can increase the speed.

For your first time try to have someone near by just in case you need assistance!

Rise and Shine! It is GYM TIME!

If you do not now what some of these exercises are please do not hesitate to contact me!

These are all some great quick workouts that anyone can add to their current or new workout routine

It is not too simple and you can print it off to take with you to the gym

NOTE:  IF YOU HAVE NOT DONE THESE LIFTING EXERCISES BEFORE PLEASE CONSULT WITH A TRAINER OR OTHER FITNESS EXPERT SO THEY CAN SHOW YOU HOW TO PROPERLY EXECUTE THESE EXERCISES.  IF DONE WRONG YOU CAN INJURY YOURSELF!! SO PLEASE BE CAREFUL!