Spring Into Shape for Summer – Week Three
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!
Stay with your same frequency of cardio training as last week but this week, try to vary your pace. For example, one day walk for 20 minutes at a fast pace, then on another day, walk for 30-40 minutes at a moderate pace and then finally, walk for 60 minutes at an easier pace. This will train all your energy systems and get you into overall fabulous conditioning.
We’ve reviewed a variety of muscle conditioning exercises in this column over the years. Today, choose three lower body, three upper body and three core exercise and complete 8-15 reps of each exercise two to three times this week on alternating days.
For example, you could choose a set of squats, pushups, v-sits, lunges, rows, and planks, step ups, pull ups and ‘Dead Bug’ stabilization work.
- Beginner: Perform 1 set of each exercise.
- Intermediate: Perform 2 sets of each exercise
- Advanced: Perform 3 sets of each exercise
Remember to breathe comfortably throughout each exercise – exhaling as you exert and inhaling as you recover. In each of the exercises maintain proper posture and keep your abdominals contracted and strong.
Inner thigh on the wall – Sit with your back straight up against the wall. Now bring the souls of your feet together and allow your legs to just drop out to the side. Feel the stretch through your groin .
Eat 5 small meals and snacks everyday instead of 2-3 big ones. Have a nutritious breakfast, a mid-morning snack like an apple and walnuts, a healthy lunch like a soup and salad, a mid-afternoon snack like a cup of cottage cheese and veggies, and a nutritious dinner like a vegetable, bean and rice stir-fry.
Set one small goal every day. For example, on Tuesday your goal may be to finish your 30 minute walk. On Wednesday, your goal may be to drink 8 glasses of water. And Thursday, your goal may be to do your muscle-conditioning exercises.
Take it one day at a time!
Yours in health & fitness,
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for the…..COUVE CLOVER RUN – 3, 7 & 10 MILES – March 25th, 2018
Celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.