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Results Driven Goals for Change Once you have determined your goal – slim down a waist size or tone your upper body for a strapless dress - you need to consider how you can get the most out of your workout for the best results. Bringing your workout in-doors does not mean it has to become boring. There are so many indoor options available that this is an opportunity for positive change. Equipment and class variety is the key to maintaining a fun and results driven routine. And remember, on those nice days when you can take your exercise outside, adding some outdoors cardio or an outdoor boot camp as a great bonus.
Think Strength AND Cardio‌Not Strength or Cardio Results come from the combination of strength, cardio and healthy eating habits. If your goal is to achieve lifelong benefits, you need all three. If you have just three weeks to fit into a smaller size pair of pants contact a personal training professional for healthy workout solutions to reach that short term goal. Adding strength to your workout provides numerous benefits in addition to a toned, sleek look. For a total body workout choose 8 - 10 exercises focusing on compound movements. Start with three sets of 8 - 12 reps of each of the following exercises. Remember to use enough weight that your muscles feel comfortably fatigued. As a beginner you don’t need to work out until you’re muscles hurt to get results. The following beginner workout example can be completed 2 - 3 non-consecutive days per week: Lower Body Abs Lower back Chest Upper and Mid-back Shoulders Biceps Triceps
Squats and lunges Ball crunches Back extensions Pushups Dumbbell rows Lateral raises Barbell bicep curls Triceps extensions
Choose a type of resistance, such as free weights or machines, based on what you have available and what you're comfortable with. Many beginners find strength equipment or the Strive Total Body Circuit to be more ‘user friendly’ and less intimidating. Meet with a personal training professional to develop a proper workout plan customized to meet your goals. Keep your workouts to an hour or less. Along with the total body strength workout you will want to make sure you are fitting cardio into your routine on a regular basis. Group fitness classes such as Group Power, Yoga & Body Sculpt, Spinning & Zumba provide unlimited workout possibilities. Bootcamps and 70 • November2013 www.purchasefamilymag.com