HOW can I LOSE this WEIGHT???
To maintain a healthy lifestyle, it is recommended to work out 2-3 times a week. That will help you MAINTAIN. But, if you are wanting to see results, wanting to tone muscles or drop pounds, you need to be exercising at LEAST 4 to 5 times a week! Having a balance of cardio and muscle strength exercises can get you those results. Why? Cardio exercises are your calorie burning exercises. Our classes like Zumba, HIIT, and Kickboxing are GREAT cardio classes! Building muscle is also very important. The more muscle you have the more calories you burn! All of our Training for Life sessions, our Body Blast class, our Yoga/Pilates Fusion, AND even our Yoga classes help to build muscle strength and endurance! WE want to help YOU get results! Please, do not hesitate to ask us about getting results! We are here to help YOU! But, you HAVE TO COME to GET RESULTS!
Can't always make it to class? Scroll down to the bottom of this page and check out what you can do at home!
To maintain a healthy lifestyle, it is recommended to work out 2-3 times a week. That will help you MAINTAIN. But, if you are wanting to see results, wanting to tone muscles or drop pounds, you need to be exercising at LEAST 4 to 5 times a week! Having a balance of cardio and muscle strength exercises can get you those results. Why? Cardio exercises are your calorie burning exercises. Our classes like Zumba, HIIT, and Kickboxing are GREAT cardio classes! Building muscle is also very important. The more muscle you have the more calories you burn! All of our Training for Life sessions, our Body Blast class, our Yoga/Pilates Fusion, AND even our Yoga classes help to build muscle strength and endurance! WE want to help YOU get results! Please, do not hesitate to ask us about getting results! We are here to help YOU! But, you HAVE TO COME to GET RESULTS!
Can't always make it to class? Scroll down to the bottom of this page and check out what you can do at home!
AT FITNESS AT WORK, we are TRAINING FOR LIFE!!
What does that mean? Why train?
1. Adopt the attitude that we are NOT EXERCISING, but TRAINING FOR LIFE.
2. We train to be an example to others: our children, grandchildren, and anyone around us.
3. We train so we can so that we can take care of the kids, do our job and enjoy our hobbies without the threat of injury! To be able to do it all with ease! We want to be around for a long time to enjoy our families and spending time with them!
4. We train so we feel good! We feel good physically, mentally, and spiritually. We get moving and get ourselves healthy.
5. We train to stay happy. A healthier, fit you, is a happy you.
6. ALL OF THE ABOVE are aspects of TRAINING FOR LIFE! In our classes, we are focusing on exercising to HELP YOU TRAIN FOR LIFE. Our classes include cardiovascular endurance, muscle strength work, muscle endurance, flexibility, and balance. All of these components help you on along the fitness path.... TRAINING FOR LIFE!!!
Come find out how to start your training journey. Join us at FITNESS AT WORK!
HAVE FUN, GET FIT, GET HEALTHY..........FOR YOUR LIFE!!!
What does that mean? Why train?
1. Adopt the attitude that we are NOT EXERCISING, but TRAINING FOR LIFE.
2. We train to be an example to others: our children, grandchildren, and anyone around us.
3. We train so we can so that we can take care of the kids, do our job and enjoy our hobbies without the threat of injury! To be able to do it all with ease! We want to be around for a long time to enjoy our families and spending time with them!
4. We train so we feel good! We feel good physically, mentally, and spiritually. We get moving and get ourselves healthy.
5. We train to stay happy. A healthier, fit you, is a happy you.
6. ALL OF THE ABOVE are aspects of TRAINING FOR LIFE! In our classes, we are focusing on exercising to HELP YOU TRAIN FOR LIFE. Our classes include cardiovascular endurance, muscle strength work, muscle endurance, flexibility, and balance. All of these components help you on along the fitness path.... TRAINING FOR LIFE!!!
Come find out how to start your training journey. Join us at FITNESS AT WORK!
HAVE FUN, GET FIT, GET HEALTHY..........FOR YOUR LIFE!!!
Reasons To Be Fit
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How to MAINTAIN to get RESULTS!
1. It is important that you work out/move at least 3 times a week to MAINTAIN YOUR CURRENT FITNESS LEVEL during any season. Simple things like walking with a friend COUNT! 2. One of the most TIME EFFECTIVE work outs is an INTERVAL work out (like our HIIT class or BODY BLAST class) for JUST 30 minutes, 3 times a week. Even 2 times is AWESOME! 3.Tools you can use at home: -kitchen timer, watch with a second hand or clock with a second hand. -a set of weights (light, medium OR heavy-it does not matter). Don't have weights on hand? You can use house hold items for added weight like soup cans! -a towel or mat. -music that YOU ENJOY! Now, check out this interval setup that you can do at home: 1. warm up: Walk or jog in place for 4 minutes-move quick enough that YOU FEEL your heart rate rise a above what it is when you are resting. 2. Stretch (1 minute): stretch your calfs (heel flat on floor), your upper thighs, lower back (cat/cow stretch) and hamstrings (back of upper leg). 3. Work interval 1 (4 minutes): march, jog, run or dance for 4 minutes (use clock or timer). Be sure your heart rate rises. 4. Tone interval 1 (2 minutes): Hold a plank (dolphin or full does not matter) for 10 seconds, rest 10 seconds. Alternate for 2 minutes. 5. Work interval 2 (4 minutes): step side to side, run, dance or jog for 4 minutes. 6. Tone interval 2 (2 minutes): do bicep curls with weights x 8, spider man crawls overhead (you should be able to see your weights in front of you) for 32 counts. repeat for total of 2 minutes. 7. Work interval 3 (4 minutes): Do "frog leaps" 8 times then side jacks for 16. Repeat until 4 minutes is over. 8. Tone interval 3 (2 minutes): take deep breaths and let heart rate come down. Come to mat on floor. Do 8 roll ups, 8 crunches, and plank for 10 seconds. Repeat for 2 minutes. 9. Cool down and stretch (5 minutes): Stretch calf muscles, quadriceps (upper front thigh), back (cat/cow), hamstrings (upper back thigh-bending to floor carefully-support back if needed on your knees). Again, what is IMPORTANT that you move in some way 2-3 times a week (3 is best) getting that heart rate up! KEEP WHAT YOU HAVE GAINED! Keep the level of fitness and health that YOU have worked so hard to obtain! |
