5 Fitness Safety Tips

admin — Sun, 21 Dec 2008 16:53:20 +0000

It is great you have decided to start exercising, but are you doing everything you need too to keep yourself safe?

I have given you 5 fitness safety tips to help get you started.

First and for most always consult with your doctor before you begin any new exercise program.
Take a look at your shoes and the other articles of clothing you will use and make sure it is appropriate for your activity. Exercising in old shoes is one of the leading causes of lower body overuse injuries. If you are exercising in the elements make sure you are dressed appropriately and are well hydrated. Remember the sunscreen if you are outdoors.
When doing a new strength exercise for the first time start with about 50% of your actual weight and make sure you have good form and understand the exercise before you add.
Be sure to use reflective gear if you are outside in low visibility.
If you are using trails in unfamiliar areas do not use headphones and be sure to have a partner. It is always a good idea to have some form of ID on your person.

I hope these tips will help keep you safe when you begin your fitness program.

Total Body Transformation Workout – You will perform 1-2 sets of 20 reps using workout B. Use the same warm up you used when you did workout A.

Workout B

Inline lunge
Stability ball push up
Dumbbell row
Cook hip lift
Hand/foot plank
Dumbbell reverse fly

Enjoy your workout.

Stay Motivated,

Karen

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Total Body Transformation

admin — Wed, 17 Dec 2008 16:39:45 +0000

OK it is time to reveal the surprise I had for you. I am going to take you through an entire total body transformation from start to finish. My husband was in great shape and looked really good, he went to the gym every morning before work and ate really well. Over the last couple of years I suppose life got in the way. The trips to the gym began to slow down and even the healthy eating took a turn for the worse.

2 years later here we are:

Weight: 201

Body Fat: 22.3%

Waist: 41 1/4 Inches

You may wonder how is this going to help you? Think of Rob as your motivation and your workout partner. He is going through the exact same things you are. For the past year he has talked about needing to get back in shape, needing to eat more healthy and needing to be more active to name a few.

So what was the problem? He knew what he needed to do, but the desire to actually do it was not there. His why wasn't big enough. The why is the most important factor when starting a fitness program. It is your desire, your motivation, your action, your drive, your passion. I think you get the point. It is what will keep you going when week 3 hits and you want to quit.

I am going to give you every single workout I have put together for my husband to help you create your total body transformation. Before you begin take some time and make sure you are ready. Do you have your why and is it big enough? Go to my 30 Days post and let us know what you are doing.

The first two weeks are the Get Moving Level. A nice gentle warm up to get you moving again. Day 1 you will perform the following workout - Strength A.

Warm up 1-2 rounds

Inline lunge 10 each
Push up 10
Body weight squat 10

Strength A 1-2 sets 20 reps

Stability ball squat
Stability ball push up
Dumbbell Reverse Fly
Cook Hip Lift
Plank
Dumbbell Row

Over the next 12 weeks along with my regular posts I will continue to insert the daily workout. Rob will also periodically leave a comment here and there to let you know how he is doing. Feel free to leave one yourself and let him know how you are doing etc. Good luck.