THE TRAINING CLUB THE FOUNDATION FOR THE FITNESS PROGRAM
The Top 10 Moves to:
GET YOU FIT These top 10 fitness tips build the foundation of a safe and effective fitness program Stay the course and you will be healthier and happier for it
Email us your helpful training tips to develop Health and Fitness.
Use these top 10 fitness tips as the foundation to get your workout routine started today. Remember, every single person in this world will benefit from a proper fitness and nutrition program. As always, talk with your doctor before starting a new fitness or nutrition program.
1. SET REALISTIC AND ACHIEVABLE GOALS Simply saying that you want to increase my fitness is not effective. Be specific For example, I want to run 3 miles in 40 minutes by May 14th 2. MEASURE YOUR PROGRESS Take your body’s measurements and then re-take them on a regular basis You cannot measure your progress if you have no idea where you started from 3. KEEP A RECORD OF YOUR WORKOUTS Each and every workout session should be recorded. Keep all of your fitness records in a binder or on an App and create your very own success journal 4. MIX UP YOUR CARDIO WORKOUTS Cardio sessions should vary in intensity and in length Try new cardio activities and keep things fresh 5. STRENGTH TRAINING IS NOT JUST FOR MEN Everyone should do strength training Strength training builds muscle and increases bone density Train all major muscle groups 1 to 3 times per week 6. REST Get 7-9 hours of deep sleep each and every night Also rest your muscles by not working out 1-2 days each week 7. WARM UP Warm up for 5-10 minutes before every workout session You should feel a rise in your body temperature 8. COOL DOWN Cool down by stretching out your entire body This helps increase flexibility and decrease muscle soreness the next day A warm shower helps muscles feel better 9. NUTRITION IS HALF THE BATTLE Eating small meals throughout the day helps your fitness routine Learn to eat healthy and kick diets out of your life forever Aim to drink up to 6 glasses of water daily 10. STAY MOTIVATED Tap into support, studies show that sharing your Journey with people in the same boat makes it easier Source, Lynn VanDyke: [http://ezinearticles.com/?Top-10-Fitness-Tips&id=114493]
Our friendly and dedicated team at The Training Club will provide you with a training partner or group; provide you with training resources in different formats and develop a personalised training program that works for you. Do whatever it takes to remain committed. If you start to give up or falter, let go of guilt and get back on your routine as soon as possible. These top 10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.
I KNOW THAT IF I SET MY MIND TO SOMETHING, EVEN IF PEOPLE ARE SAYING I CAN’T DO IT, I WILL ACHIEVE IT David Beckham
FAILURE IS NOT AN OPTION. EVERYONE HAS TO SUCCEED Arnold Schwarzenegger
FITNESS PROGRAM How to get Fit: 20 Fast, Easy Tips [Choose whatever is easy from this list or ask for more tips] 1. Personalise your program. Only do techniques that you find easy and possible, slowly add more. 2. Decide that its not ‘All or Nothing’. Failures in doing your program is never the excuse to give it up. 3. Be moderate. Starting slow and easy is better than hard and fast. You will avoid injury and last longer. 4. Listen to yourself repeatedly. Write, video or audiotape all the reasons why you must WIN in this program. 5. Never let your muscles get so damaged or become so tired that it affects your fitness program. 6. Cross-train. Your muscles get used to the same movements and intensity, so change after 1-2 weeks. 7. You don’t have to be good at your training - you just have to do it. An off day is better than no program. 8. Organise your daily environment so you have the time, place, energy and motivation to train. 9. Before you begin a training session, arrange that any post-training meal will be healthy. Don’t overeat. 10. Clean up your Diet. Never skip meals, avoid fast-foods, write up a healthy weekly menu for all meals. 11. Fitness requires 50% diet, and 50% exercise - one without the other is trying to create a shortcut. 12. Make training into an ‘Event’ and celebrate it so that you enjoy it and are motivated by it. 13. Don't talk negatively to yourself. The body hears everything your mind says. Learn how to stay upbeat. 14. Make great health, a long life and disease avoidance the reason and focus for your fitness program. 15. Train yourself in Visualisation techniques to organise and power up your training. 16. Do remember to allow yourself indulgences in moderation, without fully destroying your healthy habits. 17. Be kind to yourself. Allow your body time to recover using massage, soaks in the bath, sauna, etc. 18. Train for upcoming fitness events, sign up to a local swimathon, charity walk or run, etc. 19. Be inventive. If you travel away from home try to find ways to exercise. Any exercise is better than none. 20. Get enough sleep each night and you will greatly improve in your ability to train and recover.
JUST BELIEVE IN YOURSELF. EVEN IF YOU DON'T - PRETEND THAT YOU DO AND AT SOME POINT, YOU WILL Venus Williams
I DO YOGA, I DO BIKRAM AND I RUN, AND I EAT REALLY HEALTHY Lady Gaga
RESOURCES FOR THE THE FITNESS FITNESS PROGRAM PROGRAM RESOURCES FOR Try these these to to help help in in your your Fitness Fitness Training: Training: [Choose [Choose whatever whatever is is easy easy from from this this list list or or ask ask for for more more resources] resources] Try 1. 1. Strava Strava mobile mobile app app (free): (free): Measures Measures and and records records all all your your training training sessions. sessions.
[IOS, [IOS, Android] Android]
2. Measure how many stepsyou youtake takeper in aday, day.should be near 10,000 steps (or 5 miles). 2. Pedometer Pedometer [£6+]: [from £6+]: Measures the steps
3. Mobile App App (free): (free): Trains Trains total total beginners beginners to to run run from from 0k 0k to to 5k 5k (3 (3 miles) miles) in in 99 weeks. weeks. 3. C25K C25K Mobile
[IOS, [IOS, Android] Android]
4. 4. Trainers: Trainers: Get Get good good ones ones with with padded padded soles soles to to protect protect joints joints during during high high impact impact activity. activity. 5. 5. Sign Sign up up to to and and train train towards towards our our upcoming upcoming mountaineering mountaineering trips. trips. 6. 6. Parkrun Parkrun (free): (free): Run Run 5k 5k (3.1 (3.1 miles) miles) timed timed distance distance in in aa local local park park on on Saturday Saturday mornings. mornings. [www.parkrun.org.uk] [www.parkrun.org.uk]
7. Gym: Gym: In Instructors will will create create your your gym gym workout workout plan plan based based on on your your fitness fitness goal. goal. 7. In there there Instructors 8. 8. Swimming: Swimming: Start Start going going or or learning learning different different styles, styles, try try using using their their Sauna Sauna or or steam steam room room 9. 9. Join Join local local sessions sessions in in Aerobics, Aerobics, Cardio, Cardio, Zumba, Zumba, Circuit Circuit training, training, Boxercise, Boxercise, etc. etc. 10. Join Join local local classes classes for for Yoga, Yoga, Tai Tai Chi, Chi, Martial Martial Arts, Arts, Self Self Defence, Defence, etc. etc. 10. 11. 11. Join Join local local sports sports sessions sessions e.g. e.g. Badminton, Badminton, Tennis, Tennis, etc. etc.
[Ask [Ask Leisure Leisure Centres Centres & & Clubs Clubs about about what what they they offer] offer]
12. 12. Races Races and and Walks: Walks: Enter Enter and and train train for for 3K, 3K, 5K, 5K, 10K, 10K, half half marathon marathon or or Marathon. Marathon. 13. 13. BeFit: BeFit: Use Use the the information information and and workouts workouts on on this this channel. channel.
[youtube.com/user/BeFit] [youtube.com/user/BeFit]
14. 14. Blogilates: Blogilates: Use Use the the information information and and workouts workouts for for Pilates Pilates on on this this channel. channel. 15. 15. The The Daily Daily HiiT: HiiT: Use Use the the information information and and workouts workouts for for HiiT HiiT training. training.
[runbritain.com/races] [runbritain.com/races]
[youtube.com/user/blogilates] [youtube.com/user/blogilates] [youtube.com/user/charliejames1975] [youtube.com/user/charliejames1975]
16. 16. Daily Daily walk: walk: Walk Walk for for up up to to 45 45 minutes minutes or or 5 5 miles. miles. Increase Increase later later in in either either distance distance or or pace. pace. 17. 17. Daily Daily Empowerment: Empowerment: Joseph Joseph Clough Clough -- Use Use videos videos on on his his channel. channel. 18. 18. Daily Daily Hypnosis: Hypnosis: Paul Paul McKenna McKenna -- ‘Change ‘Change your your Life Life in in Seven Seven Days’. Days’. 19. 19. Daily Daily Motivation: Motivation: Tony Tony Robbins Robbins -- ‘How ‘How to to Achieve Achieve Goals’. Goals’.
[youtube.com/user/josephcloughhypnosis] [youtube.com/user/josephcloughhypnosis] [youtube.com/watch?v=_2DtfErdVXg] [youtube.com/watch?v=_2DtfErdVXg] [youtube.com/watch?v=FqXdb44wKxA] [youtube.com/watch?v=FqXdb44wKxA]
20. Be Be Real: Real: It It takes takes 6 6 weeks weeks to to strengthen strengthen tendons tendons and and ligaments. ligaments. Start Start hard hard exercise exercise after after that, that, not not before. before. 20.
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