www.smart-exercise.com
What’s going to happen to you today? • Check you have access to the mobile application where the programme will be hosted for you for the next 6 weeks. • We will ask you some background questions to make sure that you are healthy and ready to go. • We will introduce you to an outline of what’s in store over the next 6 weeks.
What’s going to happen to you today? • Explain the science behind our unique exercise formula. • Explain the what and why behind your personalized nutritional plan. • Explain how you can measure to ensure the programme is working effectively. • Explain why we want you to wear a MYZONE belt during the programme.
What’s going to happen to you today? • Establish some starting points. • Explain the Personal Progress Pack • Explain how to fill out your Personal Progress tracker each workout.
What’s going to happen to you today? • Learn the equipment to be used in your programme. • Give you details of what we want you to do to personalise your workouts. • Explain how you can log the workouts so we can coach you effectively.
Your programme… 1. Resistance training. 2. Cardio-vascular training.
Your programme… 1. 2. 3. 4. 5. 6. 7. 8.
High Intensity Strength training sessions. Short Hi Intensity or longer steady state Cardio training sessions. Daily 30-minute walks. A personalized high protein, low carbohydrate diet. Long rest periods between workouts. Intermittent fasting daily. Plenty of Sleep every night. Good Hydration.
Benefits of High Intensity Interval based cardio training… • • • •
Empties glycogen from the muscles More beneficial than hours of slow jogging Builds muscle fibre which boosts metabolism Continues to burn fat for 2- 3 days afterwards
Calculating Steady State training intensity…
Taking your pulse… • Radial (wrist). • Carotid artery (neck). • My Zone Heart rate monitors. • Take a 6 second count – add 0 to the total.
Benefits of resistance training… • Increase your metabolic rate. • Increases lean muscle tissue. • Reduces bodyfat (especially belly fat). • Improves bone density. • Reduces risk of injury. • Reduces risk of osteoporosis. • Reverses Aging Genes.
Personalising your Strength Programme 1) Make you familiar with the equipment. 2) Establish CORRECT speed of repetition. 3) Test your current capability. 4) Calculate your 1 RM and your Personal Workout levels. 5) Create your Personalized Hi Intensity Strength programme (P.H.I.S.T).
What happens after today… • DOMS! • One2one follow up sessions if needed • Re-programmes when you need them. • Bring Your Friends – Use our Nomination Scheme
• Choose activities from the Onboarding Fitness website. • Personal training offers