Summer is on its last stretch and after a lazy vacation, it's back to school and back to work. And for a lot of us this is the time to get a fresh start.
We are getting gym memberships and we want to start eating healthy but most of us stick it out for a week or two before we fall off the wagon. So what to do to make it work this time around?
“First of all, I want you to throw your scale out! In the beginning when you start a new fitness routine you are likely to gain a little weight because you'll eat more and you will start to build muscle, so the numbers one the scale may only make you feel discouraged and unmotivated," said JoEllen Simons, a personal trainer at Shoreline Health & Fitness.
Simons recommends using a measuring tape instead of a scale to chart your progress.
It is also important to determine short term goals. If your goals are too high, you won't feel you are able to reach them and possibly, your motivation will disappear. Take it day by day, then week by week.
“Put up goals that are important to you, it can be being able to walk up a flight of stairs without losing your breath, being able to play with your kids or feeling better and getting stronger,” adds Simons.
Your New Exercise Routine
1. Hip lift with chest press. Lay on the floor or on a Pilates ball. Dip your hips down and then back up at the same time as you do a chest press with dumbbells or soup cans.
2. Lifting side plank. Stand on one hand och boot feet in a side plank. Lift your hips up and lower slowly back a couple of inches and then press back up. This works your core muscles.
3. Reverse flies. Stand an all four on the floor and hold a dumbbell or a soup can in one hand. Lift up with a bent elbow. This works the backside of your shoulder.
4. Lunges. Take a big step and bend the front knee to a 90 degree angle. Make sure the knee doesn´t go over your toes. Hold dumbbells or soup cans in your hands to make it harder. You are working the thigh and butt muscles.
5. Shoulder press. Lean against a wall and bend your knees to a 90 degree angle. Hold dumbbells or soup cans in your hands bend your elbows in a 90 degree angle and press up.
Repeat each exercise 3 x 12 times. Do this routine as circuit training with minimum rest in between and do it 3-4 times a week and combine with some sort of cardio.
What are your fitness goals this fall?