Why is Exercise Important?
↓ Chance of Chronic Diseases Such As:
Heart Disease/High Cholesterol
Obesity
Diabetes
Osteoporosis
Weight Management
Strengthens muscles, reduces stress on joints
Improves Balance, Flexibility, Stamina
Improves Quality of Life
“If you don’t use it, you lose it”
“But I’ll never be able to…”
You can, if you believe that you can
Positive Self Talk
You are your own worst critic
Only compare yourself to YOU yesterday
You don’t have to start with an hour of exercise, you just have to START!
“Every great act, every fantastic adventure, starts with small steps. The first step always looks harder than it actually is.” – Darren Hardy
Be Stronger Than Your Excuses
Often, individuals are not exercising due to poor planning – plan ahead!
“I don’t have time”
You may have just devoted a week to watching Shark Week!
Why not swap the TV out for a 10 minute walk?
Prioritize
Plan
Schedule your workout session –write it down!
“I’m sorry I have an appointment at 7:30AM, I am free at 9:00AM”
You don’t have to say the appointment is with you and the gym!
BE STRONGER THAN YOUR EXCUSES
“I could never do that” or “I could never look like that”
STOP comparing yourself to others
Your only competition is yourself
Be the best version of YOU!
You will never know what you can do, until you try!
How do I get started?
Start walking around your neighborhood
Tell yourself, I’m going to go out for 5 minutes and see how I feel
You will likely do more once you get moving
Try doing a circuit at home
i.e. squats, jumping jacks, run in place, crunches, push-ups (from knees), dips on a chair
Have a trainer set up a workout program for you
Try Beginner Workouts from Beachbody like Hip Hop Abs/Rocking Body (ON SALE THIS MONTH!) ask me how!
How often should I do it?
More is not better
Injuries, plateaus, drop offs
Don’t do too much too soon!
Start off slower than you think you should
Working out 3 days/week is realistic and effective
Weight training should not be done everyday
Wait 48 hours before retraining muscle groups
No such thing as “spot training”
Make time for stretching!
Stretching should be done 3x per week
Perform 5 – 10 stretches – Hold each stretch for 10-30 seconds (Post workout)
Helps decrease soreness
What Exercises Should I Do?
Chair Exercises
Resistance Tube Workouts
Light Circuit Training
Walking
Elliptical/Biking (non-weight bearing)
Swimming (non-weight bearing)
Hip Hop Abs DVD (ask me where to purchase)
Tai Cheng DVD (ask me where to purchase)
Chair Exercises
Low impact exercise
Isolate muscle groups
Keep core tight
Sit forward, do not lean against chair
Focus on exhaling on hardest part of exercise
Pick 8-10 exercises and repeat 3 times
Exercises:
(Seated or Standing) Elbow Strike – Muscles Used: Triceps, Shoulders, Obliques
Chair Triceps Dip Muscles Used Triceps Rectus Abdominus
Chair Push-Ups Muscles Used: Pectorals (chest) Triceps Shoulders
Seated Marching Muscles Used: Hip Flexors Quadriceps Rectus Abdominus
Seated Leg Extensions Muscles Used: Hip Flexors Hamstrings Rectus Abdominus
Seated Biceps Curls Muscles Used: Biceps Rectus Abdominus, Forearms
Seated Shoulder Press Muscles Used: Shoulders Rectus Abdominus Biceps
Seated Captains Chair Lifts Muscles Used: Rectus Abdominus Hip Flexors
Standing Leg Lifts Muscles Used: Glutes Hamstrings
Standing Calf Raise Muscles Used: Calves (Gastrocnemius and Soleus)
Walking
Intensity
Talk Test – Can you workout while carrying on a conversation? Should still be able to talk
Sing Test– Can you comfortably sing a tune? You need to work harder!
If you can only walk 5 minutes, that’s ok!
Try walking twice a day – build up to 6 minute walk 2x/day, then 7 minutes 2x/day. The goal is to walk consecutive 30 minutes a day, 3 days a week!
GET ACTIVE – Walk with your spouse or pets more often for extra physical activity – every little bit counts!
General Walking Routines
Beginner Eliptical Workout
Beginner Bike Workout
Swimming
Swimming is a great non-weight bearing exercise
Use Kickboards, various strokes, aqua jogger, foam weights
Plan Your Workout
Be sure to pencil it in
Check out classes at your gym – block off your work schedule, if possible
Schedule your workout DVD at home
In your mind – when do you prefer to work out?
Morning? Lunch? Night?
PLAN, then DO it.
You are stronger than your excuses!
Find a Wordkout Buddy
Do you have a friend, spouse, family member, or co-worker that has been talking about exercise?
BUDDY UP!
Research shows that those who exercise with a partner are more likely to adhere to exercise
Set a date and time – and keep each other accountable
Just Do It!
[youtube]http://www.youtube.com/watch?v=PQI6qN34roc[/youtube]
Your health journey has a lot to do with positive self talk
Stop putting yourself down, and start believing in yourself!
You will be amazed at what you can do, if you TRY!
Try it today – find a way to be the BEST you YET! 🙂
I am ALWAYS here for you. Message me if I can do ANYTHING at all.
Make today a great Day!!
Xo,
April
