Tag Archives: fitness program

What Your Fitness Regime Should Look Like

Hello!

We’re well into the THIRD month of the year. Where did time go?!

How is everyone doing?

I hope this post has helped you shape your fitness/physical/health/nutrition goals for 2017! What are they? DO SHARE!


Before we dive head in, we need to know the BASICS! Whatever your goals (running PBs, strength gains, yoga, cross fit, OCRs etc), we cannot run away from the fundamentals of fitness.

A well balanced fitness routine should have these components:

CARDIO

*my favourite component*

Your HEART is a vital organ. It beats to keep you alive. There are a million reasons why we need to preserve its function and strengthen it.

Even if you are not training for a run or a marathon, you cannot neglect this component. A strong heart pumps a greater volume of blood with each beat – more efficient (this means that your heart does not have to work as hard). For example, a strong heart may take 1 beat to pump X volume of blood whereas a weaker heart may take 4 beats to pump the same volume (this is not exactly how it works. I’m just SUPER simplying it. But you get the point)!

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Photo: Nathaniel Kelly

I know I’m getting stronger when my Garmin FR 235 reports a lower heart rate (compared to prev) at the same pace. 🙂

Why is that important?

EVERYTHING you do involves your heart. You are more able to walk, clean the house, run for the bus (that’s me), climb stairs (without huffing and puffing) etc with ease. It makes daily activities seem less of a chore. PLUS, it keeps many chronic/heart diseases at bay.

*For your heart to become stronger, you need to add a little stress. Only then, will it adapt.*

What to do: 30-60 minutes of running, jogging, swimming, cycling, dancing, boxing etc as long as you’re moving throughout! You can even throw in a few sprints to keep things interesting. Cleaning the house counts too (haha! :P). This should be done on most days (if not all) of the week!

Strength Training

Just like our heart, our muscles and joints need to be stressed too. With the right amount of stress, we are able to build/maintain lean muscle mass and strengthen our tendons, ligaments and bones. Again, these will help you with your day to day activities that involve lifting/carrying/pushing/pulling heavy objects.

IMG_3066Strenght training is important for everyone. Muscles help to increase the body’s metabolism (hello MORE FOOD. #jokes) as they need a lot of “food” for growth and maintanence. For older adults, you’ll tend to accumulate more fat and lose muscle mass more easily. You need a good amount of lean muscle mass to maintain metabolism and with stronger muscles and bones, you can prevent falls and broken bones!

What to do: You can start off with body weight exercises (decline push ups, squats, lunges etc) before adding weights. As you become stronger, you will need to add external loads to continue to GROW!

Stability and Mobility

This is the core of movement. We need to be able to MOVE within our full range of movement and maintain stability when we need to. If you lack this component, throwing in cardio and strength training will cause MORE problems such as lower back pain and unwanted injuries.

From the bottom up, our joints are arranged such that it is alternating between stable and mobile:

Foot – Stable

Ankle – Mobile

Knee – Stable

Hips – Mobile

Lumbar (Lower Back) – Stable

Thorax – Mobile

Scapula – Stable

Neck – Mobile

The lack of stability and mobility in any of the joints will affect your ability to move about comfortably. Even getting out of bed would be a chore!

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What to do: STRETCH every other day! Tight muscles hinder mobility! You can do it either when you wake up, post workout, while watching tv or just before bed! A little goes a long way. If you are pressed for time, hit the neck, chest, hips, hamstrings, glutes, calves and lower back. You can also do some balancing workouts to improve stability across your joints.

I always stretch for about 1 hour after my workouts while I’m reading articles/on social media. For me, it is a great way to CHILL! And then I plank for 2 mins front, left and right side!


With this in mind, I hope that you will be able to choose a program (or programs) that will cover all of the above.

With a well rounded fitness routine, you are more likely to maximise results while staying injury free! Go for the ones that YOU ENJOY and COMMIT to them. Everyone starts off as an amateur, not being “fit” or “good” enough (exactly WHY you shld get started, NOW!) is not an excuse!

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Believe in yourself. Have a little confidence. 🙂

HAVE FUN!

4 Things to Think About Before Picking a Fitness Program

HIIT? Spinning? Body Pump? Barre? Swimming? Dancing? Yoga? Hot Yoga? Pilates? EMS? CrossFit? Running? Cycling? WHAT?!

Fitness programs and facilities are popping up like mushroooms. If you are not already confused about what is out there, I can tell you that I AM! We are swamped with information on fitness/health/nutrition all over the internet and social media. There are programs promising anything from fast/immediate fat loss to super strength gains etc.

It has become increasingly difficult to decide what is best for you. (I FEEL YOU!)


Before you jump on any program or if you don’t even know where to start, here are some things for you to think about:

1. Fitness Goals

Whatever you choose to get into, make sure that they are aligned with your fitness goals. Are you looking to lose weight? Gain strength? Or increase flexibility, mobility and stability?

Once you have written down your goals, it is easy to decide what to do in order to achieve them. Or, if you already have your goals but unsure of which is the best method, get help from a fitness professional!

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My previous goals were to run longer and faster. So, obviously running was all (almost) I ever did. Many people used to laugh at the idea that I was a cardio junkie or thought that I was crazy. Running has always gotten a bad rep in terms of its effectiveness in weight loss. Well, not everyone’s goal is to lose weight! I agree that if your goal is to lose weight, there are other more effective ways.

If you are training for a marathon, you’ll be out there pounding the pavement instead of spending most of your time in the weight room (and vice versa).

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SET YOUR GOALS!

2. Interest

This is a no brainer. You HAVE to pick what YOU LIKE! Pick a sport/training program that YOU enjoy.FullSizeRender_1

If you like running, GO AHEAD! If you like weights/heavy lifting, GO AHEAD!

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3. Sustainability

This point is closely related to interest. If you are not interested, you won’t be able to sustain it for long.

Fitness is a LONG TERM ON GOING journey and it should be a part of your lifestyle/routine. It is NOT a trend or a fad that you pick up, hit your goal and drop it. You’re in it for the long run.FullSizeRenderFind your BALANCE!

Whatever you pick, make sure that it is sustainable both financially and mentally. Of course, there is no harm in hopping around from one training/exercise to another. THERE ARE NO RULES!

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As long as you’re happy and healthy!

4. Community

Everyone performs better with support. Having people around you that support your goals or have the same interest MAKES A LOT OF DIFFERENCE!

They will be there to pick you up when you fall, to motivate you, to keep you accountable and listen to all your fitness related goals/chatter (HAAAA!).

FullSizeRenderProcessed with VSCOcam with f2 presetI would not have achieved so much in running without the help of the people around me (you know who you are!).

The running community was there to share, motivate, encourage and push me beyond my capabilities.

IMG_0451 IMG_1048IMG_9552Whenever I had issues with training or running etc, I knew that I was not alone. There was always someone to PUSH me.

IMG_2258 FullSizeRenderSurround yourself with the RIGHT people and you will go very far.

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Before you pick a program, THINK about these points!

Hope this helps! 😀

Happy training!

xoxo