Rule # 1: Mix it Up

Hello people! –

We all know that exercise is good for us. It is especially essential for weight loss. It burns calories, boosts your metabolism, reduces your appetite and maintains toned muscle mass which helps to keep weight off. But getting daily exercise daily is something we struggle to achieve let alone maintain.

I have often had bouts of being unmotivated.  So I thought I would share with you  ways I have discovered to motivate myself.

Number 1:  Vary your exercise routine.

For best overall total body results, vary your routine week to week or even day to day.  I hardly ever do the same routine (except when teaching a class). Fundamentally, the workout is the same. For Example:

  • ½ cardio 5 – 6 times per week with
  • light weight high repitition weights 1 – 2 per week and
  • 5-10 mins Core/abs.

With the light weights, I vary what exercises I do. I can work completely different muscles each session or, different types of exercises for working certain muscles regularly (e.g triceps or glutes).  As for the cardio, you can pretty much do anything! All you have to do is move your body! Try:

  • Running, walking, riding a bike, skipping, jumping, dancing, boxing, swimming, skating etc or a combination of these.
  • At the gym you have a range of equipment: treadmill, stepper, elliptical, rowing machine, boxing bag, upright or seated bike etc etc.

One of the brilliant things about having a personal trainer or going to a group fitness class is that they will plan your workout routine for you. If you are a member of a gym, try out all the classes they have to offer, and mix it up as often as possible. I love dance based classes, because you get to work muscles that don’t often get used. I also love spin because you burn a hell of a lot of calories and there is no impact on your joints!

Basic example of my weekly exercise routine: (this can be incorporated into a gym or home session). If you would like me to plan a program for you, please email me at wholesouledpt@gmail.com.

Monday Tuesday Wednesday Thursday Friday Saturday
Cardio 45min Walk Boxing ½ Jog Cycle Class Roller skating Soccer with friends
Weights Push Ups

Shoulder Press

Lunges

1 Arm Row

Seated Row

Assisted Dips

Squats

Inner Thigh

Core Plank

Reverse Sit ups

Sit ups Pilates Fit ball Crunches Bosu Ball Balance & Crunches
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