Be so good they can't ignore you.
Before starting the workout complete 5-10 minutes of light cardio. You should be able to easily carry a conversation at this pace. This can be a jog, brisk walk outside, rower, treadmill, bike, elliptical, etc.
Jumping jacks (x 20)
Alternating lateral lunges (x 12 each side)
Hold the worlds greatest stretch 10 sec each side
Walking toe touches (x 10)
Frog squat (x 10)
Inch worms slowly (x 10)
Cool down after each workout : 30 second stretch
Regardless of your age, gender, or skill, this workout program will benefit you. This program is 4 weeks long but can be repeated as many times as desired. Every other week you will repeat the same workout so that you can track your progress. So, week 1 & 3 will be the same, and week 2 & 4 will be the same.Try your best to increase your intensity and improve your workload the second time around.
Tip 1: Clean up Nutrition: It is important to choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, and support nutrient adequacy. We will go through the steps on how to calculate your daily caloric intake needs as well as determining the right macronutrient balance on (Courtney Levasque ‘s plan. You can enter the page number here maybe).
Tip 2: Supplementation: In a perfect world we would get plenty of sleep, stay hydrated, and eat all nutritionally dense food full of all your vitamins and minerals, but that is just not the reality. 90% of people do not get the recommended amount of important nutrients from food alone. Supplementation is used to bridge that gap and It is important that we get the right amounts and types of nutrients before, during, and after exercise to maximize the energy we have for output and recovery. The two main goals of pre-exercise snacks are to optimize glucose availability and glycogen storage. Secondly, we want to have enough fuel needed for exercise performance.
Proper post workout nutrition is the MOST IMPORTANT window in your training for the purpose of recovery! In order to maximize your performance studies have shown it is best recommended to consume protein within 30 minutes after exercise followed by a high carbohydrate meal within two hours. This is known as the metabolic window. This helps replenish glycogen stores to help with muscle repair.
Tip 3: Measuring success: Ditching the scale. Taking before and after photos
Your weight can fluctuate drastically over the course of a 24-48 hour period depending on many factors. It can depend on what you ate that day, how much water you drank, sodium intake, and what time of day you weighed yourself, these can all dictate the change in weight you see on the scale. Another important factor to remember is muscle weighs more than fat. You may have gained some muscle which reflects in an increase on the scale, but don't worry! This is called body recomp, which is especially common when you’re a beginner to weight training. So instead of using the scale we are going to be tracking weekly measurements by taking progress photos. When taking your photos, it’s important to take your photos at the same time/ day every week on an empty stomach.
Tip 4: Importance of stretching
Flexibility is an important component of health and is often neglected. It helps improve our activities of daily living such as bending, reaching, squatting and stepping over things, posture, and reduced risk of injury. This is why its important to get our muscles warmed up before exercise to help improve circulation, muscle flexibility, and range of motion. Increased blood supply helps bring nutrients throughout the body and remove harmful waste from the body's muscle tissue which can ultimately accelerate recovery time.
Here are some tips to get the most out of your flexibility training:
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Note: None of these movements should be painful but they should challenge you. If you have any pre existing injuries or concerns and cannot perform an exercise please reach out to us.
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