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.🙌
How to stimulate the use of fat instead of the storage of fat after 40.
Add some HIIT training to your week.
Short periods of intense exercise with less intense recovery periods until too exhausted to continue.
It is short and sharp. 10 to 20 minutes 3 x a week and you have all these benefits :
✅Blood glucose control
✅Improve cognition brain function and memory
✅Decrease total body inflammation
✅Increase Metabolism
✅Reduces stress, decreases cortisol
✅Increase testosterone
✅Decrease visceral and subcutaneous fat
✅Increase lean mass
To get all these benefits you must back up your training with protein. Eat within 30 minutes after exercising.
Here I am using Tabata protocol 20 sec on 10-sec rest X 8 ( alternating between 2 exercises)
Tabata: Jump Box + Squat raise
Tabata: Naval Rope + Swings