FIT 1 BLOG

You know…you work out as usual but somehow you just aren’t seeing anymore results? Well, THAT’S when it’s time to change what you are doing!

Last week I touched on the importance of changing your work-out routine. This week i will explain how. Typically work outs are 3 sets of 10 repetitions with a rest in between.  Here are 5 easy ways to change things up and keep your body guessing!

1. INCREASE THE INTENSITY….increase your weight by 5% , to start, and keep increasing until your last 3 repetitions out of 10 are difficult to complete.
2. CHANGE the TEMPO…instead of lifting with a tempo of up 1 down 1, try up with a 4 count, and then down with a 2 count. And reverse.
3. DOWN,UP,+ 1…Down the repetitions, Up the weight, and Add 1 more set.
4. FEEL THE BURN…for the last 2 sets, lower the weight and work to failure.
5. NO REST FOR THE WICKED… eliminate your rest altogether and add a body weight exercise in between sets. While one muscle group is resting one is working. eg, do 1 set of chest press, while your chest is resting do a set of ab crunches on the bench, then go right into your next set of bench press.

Give these a try, they will surely REV up your work outs, put your head back into the game, and get you that much closer to your goals!

FYI – Changing up your cardio routine is equally as important. If you walk, try a faster pace when walking uphill. Or if you are a runner, try increasing your speed for 2 mins then bring it back to jogging pace.

—–IF YOU DO WHAT YOU’VE ALWAYS DONE, YOU’RE GOING TO GET WHAT YOU’VE ALWAYS GOT!!—–

FIT TIP

Ladies: I know many of you are worried you are going to get “big” if you lift heavy in the gym. Now, I am not suggesting that you do arm curls with 50lb dumbbells… but.. if your handbag weighs more than the dumbbells your currently lifting…it’s time to increase your weight!

Gentlemen: I know there is sometimes more than a little vibrato when it comes to the amount of weight you can lift in the gym. HOWEVER…if getting the weight up requires you to swing your entire body and strain every fiber of your being.. then decrease the weight and perfect your form. Your focus muscles will be doing all the work, resulting in fuller muscle bellies and less injuries!!

Did you know that eating the right fats in your diet will actually help your body to rid itself of bad fats? Not only that, but essential fats are important for brain and bowel function, regulate hormone fluctuations and are required for the absorption of many nutrients. Omega 3 6 9 are considered essential fats and can be found in fish oils as well as some vegetarian sources.

FYI - When taken in higher doses,Omega 3 has been proven to be a very effective anti-inflammatory!!

RECIPE CORNER

369 Vinaigrette
1/4cup Udo’s Oil
1/4cup apple cider vinegar
1/4cup fresh or frozen raspberries
1 garlic clove
pinch of salt and pepper

Udo’s oil can be found in the refrigerator section of almost any major grocer!

We all know how good walking is. it’s a low impact activity that most people can do without too much effort. But let’s face it,it’s no work out!! But…. if you add a few key exercises into your walk,you will amp up caloric burn while you strengthen, tone and shape your body. First choose a route with easy hills,grassy areas along the way and a few benches. Start your walk with a moderate pace to warm up. Give yourself 10 minutes to get warm. Now add 1 minute of walking lunges,then resume your walking pace for 2 minutes. Then add another exercise for one minute then walk another 2. Get the picture? Keep this up for 30-40 minutes and you will have a total body workout! This can be as hard as you want it to be,just add more exercises or change the interval times. Here is a list of more exercises you can incorporate into your intervals.

• walking lunges
  
• push ups (use a bench for assisted incline push ups)
  
• tricep dips (you know… for the flab at the back of your arms!!)
  
• ab crunches
• squats (sit down on a bench and stand up)
• step ups (step up onto a bench with one leg then the other)
  
• decline push ups (feet on a bench hands on the ground)

Adding this type of training to one or two of your walks a week will improve your strength and cardiovascular endurance and help you to reach your fitness goals faster!!

FIT TIP

You think your head gets sick of training??Your body gets bored well before then! Once your body gets used to the demands you place on it it will no longer respond the way you want it to. So change up your routine and watch your body change!!

Just 1/2 a teaspoon of cinnamon per day can lower LDL cholesterol. This tasty spice can also help to regulate blood sugar,and when taken daily has been known to relieve the pain associated with arthritis!!

Here is a simple yummy way to get cinnamon into your diet!

Cinnamon tea

• Bring 4cups of water and 3 cinnamon sticks to a rolling boil
• Lower heat and simmer for 5 mins
• Add on more cup of water,then return to a boil
• When the tea turns a light amber colour it is ready. sweeten with honey or stevia

F.Y.I…. this is AWESOME cold too!!!

Welcome to FIT1Blog by Connie!

Let’s face it….most of us are NOT genetically gifted, and achieving a fit, toned physique can seem like the impossible! In my blog I will help take the “rocket science” out of fitness and get you closer to your goals 1 tip-at-a-time! Do you have a fitness ‘mystery’ you need solved? An elusive piece of the nutrition puzzle you need found? or just a question about health in general? I will do my best to answer and discuss any topic. send your questions and comments to connie@fit1blog.com!

Thanks for the visit!! Enjoy!!