T
hings to incorporate on your training to age strong with independence and freedom.
👊Strength training - Lift heavy shit
🙌Plyometric training - Jumping stuff ( * not if you have osteoporosis, knee, hip or ankle injuries)
🏃♂️HIIT- High Intensity- small doses of fast and furious to activate your metabolism
🧜♀️Stretch - for flexibility
🧘♀️Breathing work - to calm the nervous system
I usually mix up during the week or sometimes I like to incorporate all in one workout, alternating between stimulus,adding breathing techniques during the rest time, stretching in between sets. It breaks the workout and it feels good.
Whatever habit you're following they carried you until that point that you are now .
You get to choose that every day.
Habit is an everyday choice for ever.
Once you stop is not a habit anymore.
Choose how you want to be and follow the habits that match that person.
Let me know if you need some help, a chat or a friendly kick in the butt.😜
Are you feeling sluggish?
Demotivated?
No energy ?
Do you wake up every day with a new pain ?
Do you feel stiff ?
👉The solution is exercise.
2022 is happening. The time is now .
Need a hand ?
Accountability?
Someone that will listen to your needs, frustrations and map out a path with small steps to shift your habits ?
Modifications for your injuries and needs ?
A friendly kick in the ass ?
Let's chat
I am a Personal Trainer, Pilates and Fitness instructor, Health Coach - Institute of Integrative Nutrition.
I can work with you in person, at the gym, at the studio, outdoor at the park, or online.
I am looking forward to helping you towards your fitness goals
4w
I always talk about the importance of lifting heavyweights.
However, is also essential good form.
First master the movement then you add load and with time increase the load.
If you are new to weight training you need to phase up.
Start with no weights and more repetitions 10-12 reps
Then in 2 to 3 weeks add small weights
In 4 weeks you might want to increase the weights
every 2 to 4 weeks to process the load.
Increase when you find it easy to do 10 repetitions maintaining good form.
👊Function and Technique first load second.
Once you start to get some heavy load decrease the repetitions.
👊The idea is to do a few reps max of 6 with heavyweights. 3 to 4 rounds.
You need to be fatiguing by the last round.
👊The weights are not permanent, you will be always progressing, changing load, tempo.
I watch people training with the same load that they were using 5 years ago. That's great but not effective especially when you are in your forties +.
If you want results you need to challenge yourself.🙌