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Spring Into Shape For Summer – Week Twelve

Published on May 21, 2018 By Sherri

You did it! Can you believe we’re at Week 12?! But remember with fitness, you can’t start and stop.  In order to maintain results and health and fitness benefits, it’s a forever thing!

Change Things Up:

This week, change around the sequence or order that you are performing your exercises. For example, if you always do your cardio first, this week, do it after your muscle conditioning. Or if you do cardio and muscle conditioning on alternate days, this week try doing both cardio and muscle on the same day. If you have been doing your resistance exercises in the following order; Legs, Upper Body, Core – this week, try doing all your leg exercises first, then your upper body exercises next and finish with your core. By altering your workout sequence, the stimulus to your muscles will be very different and it will feel like a completely different workout.

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Spring Into Shape For Summer – Week Eleven

Published on May 14, 2018 By Sherri

People often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”  Mohandas Gandhi

We have two weeks left to our Spring Into Shape For Summer Program. But there is NO finish line with fitness so this is just a beginning to your Best Life!

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Spring Into Shape For Summer – Week Ten

Published on May 7, 2018 By Sherri

“Wstretch foam roller hipshat you get by achieving your goals is not as important as what you become by achieving your goals”.- Zig Ziglar

We’re honing in on the finish line of our Spring into Shape for Summer Program. But remember with fitness there is NEVER a finish line.  Two weeks left to take everything to the next level.  And just as the quote says above – taking the time to do the things necessary to be your best, says a lot about you as a person!  So stick with it no matter what!

Cardio

This week, try hill training.  It will develop your strength, power and overall fitness.  If part of your program includes walking, running, or cycling, find a short hill (about 100 meters long) and perform 5-10 hill repeats once this week.

 

 

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Spring Into Shape For Summer – Week Nine

Published on May 1, 2018 By Sherri

We’ve been at this for 2 months now and you should be in better shape and experiencing improved fitness, strength and energy! If you haven’t started yet, go back through prior weeks and start today. You deserve to look and feel your best!

Cardio

Continue what we’ve been focusing on and this week, add 1-2 really long, low intensity workouts.  This type of training will really develop your aerobic fitness.  For example, go for an hour plus walk, hike or bike ride.

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Spring Into Shape For Summer – Week Eight

Published on April 24, 2018 By Sherri

 “Personal success is never static.  It usually comes in small steps leading to other small steps that lead to broader achievement”  W. Roberts

Past blogs in this series

Cardiovascular Conditioning

This week incorporate a cardio-split workout once or twice.  This means that you workout twice in one day.  So you could, say, get up and go for a power-walk and then later in the evening, go for a bike ride or take a fitness class. This will rev your metabolism and really stimulate great results.

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Spring Into Shape for Summer – Week Seven

Published on April 17, 2018 By Sherri

“Do not be afraid to demand great things of yourself. Powers which you never dreamed you possessed will leap to your assistance…” O. Marden

Previous Weeks In This Series

Cardiovascular Conditioning:

This week make a commitment to be more active in your life. The International Journal of Obesity released a stat that estimated we expend approximately 500-800 calories less per day than we did a few decades ago based on our sedentary lifestyles. So commit to taking the stairs, walking or cycling to do errands or parking a few blocks from your destination.

 

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Spring Into Shape For Summer – Week Five

Published on April 2, 2018 By Sherri

Lack of time is the number one reason people report they don’t exercise.  Well, have you ever heard the saying “People who can’t find the time to exercise will one day be forced to find the time for illness and disease!” So start today and make the commitment to yourself!  You can go online to access the first 4 weeks of the program so it’s not too late to commit to getting in great shape for summer!

Continue with what you’ve learned so far and add on today’s tips:

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Spring Into Shape For Summer – Week Four

Published on March 26, 2018 By Sherri

There is plenty of time to take your fitness to a whole new level by summer. Continue implementing everything you’ve learned over the last 3 weeks and add on today’s tips to be in top shape by summer!

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Spring Into Shape For Summer – Week Three

Published on March 20, 2018 By Sherri

Continue implementing everything you’ve learned over the last 2 weeks and add on today’s tips.  Beach season is on the way – let’s commit to getting in great shape in time for summer! Looking good and feeling great!

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Spring Into Shape For Summer – Week Two

Published on March 13, 2018 By Sherri

Have you implemented some or all of the tips from last week’s column and started to develop some good healthy habits? Continue doing everything you learned last week and add on today’s tips. The goal is to get you into incredible shape just in time for summer and we’ve got a few months to make that happen. Give us three months and I’ll give you the best summer of your life!

Cardiovascular Conditioning

Add up the total minutes of cardio activity you did last week.  If you want to continue improving, implement the overload principle which means this week you increase your total minutes by 10%.  So if you did 100 minutes last week, this week you do 110 minutes.

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