Strength Training

Building Strength

Hope you had a wonderful and long holiday weekend? Now, I know that sometimes after the holiday it’s hard to get back on track but…I’m here to help you do so. Often some of us find that holidays are a great time for us to get in more exercise, more cardio and to get in better shape. Unfortunately even more of us find the holidays are a great time to intake (again…unfortunately) more calories.

So if one of your Summer goals are not to add on any additional weight, to decrease your body fat or to just get started…this blog is for you! This and in the next few weeks, I’m going to be address how not to add any additional pounds to your body during the summer months, through strength training and nutrition.

Usually when the weather is warmer we’re more incline to grill or eat lighter, since we don’t want to have to spend too much time in the kitchens or heating up the oven.

In conjunction to getting in your steps (10k plus a day) as well as your cardio steps (5k plus a day), it’s time to start adding in some strength training if you haven’t started yet. The following are some of the best exercises to do whether you’re short on time or are new to exercising. This 2 day routine are also some of the actual exercises that I give my clients:

Day 1:

Squats - Quads (front of thighs), Hamstrings (back of thighs), Calves and Glutes

Push-ups - Chest, Shoulders (front), and Triceps (back of arms)

Reverse Lunges Quads, Hamstrings, Calves and Glutes

Tricep Extension Triceps

Calf Raises - Calves

Seated Leg Lifts Quads

Reverse Crunches Lower Abs

Crunches - Upper Abs

Day 2:

Squats - Quads, Hamstrings, Calves and Glutes

Seated Rows - Back, Shoulders (back of) and Biceps (front of arms)

Lunges - Quads, Hamstrings, Calves and Glutes

Shoulder Press Front, Mid and Rear Delts

Bicep Curls - Biceps

Glute Lifts - Hamstrings, Glutes and Calves

Bicycles - Upper, Lower, Internal and External Obliques

Full or Modified Plank – Core

Upper body: 1 – 3 sets 8 – 10 reps

Lower body: 1 – 3 sets 12 – 15 reps

You can do this routine on alternate days as well as on your cardio days. Remember that if you experience an pain or discomfort, discontinue IMMEDIATELY! Make sure that you continue to stretch before, during and after your workout.

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Benefits of Weight Training

Hi WalkingSpree Members!

I know that you’re strong in your Cardio (Walking, Jogging or Running), but this week, I’d like to remind you about the importance of Strength Training. Whether you workout in your living room, exercise outside or go to the gym, with all the latest equipment, regular strength training can make an awesome difference in your body, self-image and confidence.

Studies have confirmed what Personal Trainers have always known; women who engaged in a 12-week weight-training program emerged feeling more confident and happy about their bodies. This in turn gave them a more positive emotional outlook in their life overall! So don’t let the possibility of minor weight gain scare you away from a weight workout.

Remember, muscle is denser that fat, so even if the number on the scale climbs a little, your body will be leaner and stronger if you strength train regularly. Have a great weekend, remember to upload your pedometer and see you next week!

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