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6 Ways to Refresh your Fitness for Summer

1.   Set a Schedule… but be Realistic If you haven’t been working out much this winter, don’t “plan” to do outdoor cardio exercises for 30 minutes a day, six days a week. You’ll just get frustrated and be more likely to give up on your workout program. Instead plan one proper muscle workout a week and focus on building up – over a period of time – to 10,000 steps a day.

2.   Team Up

You’re more likely to stick with your plan if you’ve got a partner “in crime”. Choose someone who has similar goals and whose schedule fits with your own. Your best bet is to get together at the same time twice a week, whether it’s before work or just before dinner and workout together.

3.  Clean Out Your Pantry Get rid of all those left over bits of comfort treats and snack that may have crept in during winter. And while you’re at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, white bread.

4.  Hit the Farmers Market Soak up some of that summer sunshine while you shop for fresh fruits and veggies. Other items worth picking up include fish, dried fruits, and nuts – those last few are great pantry snack now that you have all that space again.

5.  Change Your Thinking Instead of basing goals on weight loss, concentrate on how you feel. If counting calories has you down, focus instead on portions sizes and remember muscle burns more calories so . . . double score.

6.   Step Off the Scale Muscle weighs more than fat – Remember that. Also muscle burn calories 24/7, so the best way to lose fat or tone up is building a bit more muscle. Again remember, muscle is heavier than fat so don’t expect to weigh less immediately . . .if you focus on building muscle you will look more toned, feel better and lose fat. Instead, to get an accurate measure of your progress, use measuring tape once every two weeks to see where you’re trimming centimeters from your waist, hips, and other target areas.

Written Melissa – Anne Smit

How 101 Fitness can Help you:Set a realistic schedule: 25 Min a week of muscle training is achievable and at 101 Fitness it is highly effective.

Add a brisk walk or other favourite activity twice a week to get best results.Team up:101 Fitness offers 2-on-1 trainings.Just you and your chosen buddy in a private room. Private – Personal – Maximum benefit and split the costs.Change your thinking:Fact: A workout with a Personal Trainer is more effective. At 101 Fitness you ALWAYS have a personal training focussed on you.

Fact: Walking is not enough. To stop age-related muscle loss and sagging you have to challenge muscles correctly. This is 101 Fitness’s main focus.Step off Scale:Muscle is heavier than fat – don’t focus on weight, If you want to look better and feel better then FOCUS on getting toned with muscle training once a week.

Call: Melissa 021 0262 8011


Verve article November 2014

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