No pathetic new years resolutions no January blues and no the world is not going to end in 2012 but it an be the year you remember as the one you achieved something personal to be really proud of.
Don't put it off get organised now and search online a local class or fitness event that you can book into to help give you that extra motivation. There's loads of outdoor walking, 5k,10k or even half marathons that you can sign up for and along with maybe raise some funds for charity you personally will have achieved something you can be proud of. If outdoor events are your idea of hell then get your diary out and plan your gym or home workout sessions for January and follow one of PHfitness & well beings 2012 Start-up Program's.
Remember toilet us here at PHfitness & Wellbeing know how you are getting on and we will even add some videos and pictures of your workouts.
WE ARE NOT A MILITARY BOOTCAMP!
Yes they are everywhere, every park, school hall or even canal but we are very different! We don't follow short term trends we change lives! That may sound cheesy but join our Wellbeing team for even 1 trial session and I guarantee we will change the way you train and eat forever and the really good news is that is probably much easier than the "diet" your currently following. If you are on a high protein, low carb diet doing endless star jumps and press ups then STOP NOW before you mess up your hormone balance forever!
We would love to see you next at class tomo 8pm in gatley or next Tuesday with myself and Dale Howard at our FREE workshop in Manchester city centre (M154QL) or Wilmslow at 6.30pm. Until then why not try one of our exercise routines just follow the link below:
http://m.youtube.com/index?desktop_uri=%2F&gl=GB#/watch?v=zCEFpNwjSyk
Make this YOUR YEAR!
Good luck
2012 is the year I started to RUN
This program will take you from a mere walker to a 30minute speedster! If you want to get involved with a Race for life this year or just drop some christmas weight then here's your4 week plan.
Warm up: 3 mins easy walk progressing to power walk
Cool down: 3 mins walking until heart rate feels comfortable, add static stretching of calf, ITB, hip-flexor 20 seconds each.
Frequency: aim to complete the program's 3-4 x per week.
Extras: try our 10 min power Yoga routine to aid with flexibility and tone.
Week 1
Monday
Walk 2 minutes
Run 2 minutes
Repeat for 12 minutes
Finish with cool down and flexibility
Wednesday
Walk 2 mins
Run 2 mins
Repeat for 16 mins
Friday
Walk 2 mins
Run 2 mins
Repeat for 20 mins
Week 2
Monday
Run 3 mins
Walk 1 min
Repeat for 20 (5 loops)
Wednesday
Run 3 mins
Walk 1 min
Friday
Run 4 mins
Walk 1 min
Repeat for 10 mins
Week 3
Monday & Wednesday
Run 4 mins
Walk 1 min
Repeat for 20 mins
Friday
Run none stop for s long as possible- remember keep it slow and steady and aim for 6,7 maybe 10 mins! Cool down with your normal 3 mins and take it easy!
Week 4
Monday
Run 5 mins
Walk 30 seconds
Repeat for 5 loops 27mins
Wednesday
Easy run today I just want a nice slow 10 min jog with no stops.
Saturday 5K day!!!!
Run 5 mins
Walk 30 seconds
Repeat 6x or 33mins
Well done xx
Tips:
Get the right kit-trainers, sports bra, running tee/vest, watch!
Don't Gasp- give yourself 2-3mins to settle into a running tempo and if you are still finding your gasping and unable to hold conversation it's likely you are running too fast so slow it down and relax.
Coming tomo is our PHfitness kettlebell workout Video!!
This is one of our favourite pieces of equipment, it's affordable, easy to store and when used correctly can be an excellent fat burning & muscle toning tool. Here's one of our basic circuits to get you going. Remember all the equipment used can be purchased from our online eBay store.
See you tomo
And a final note for all you men out there please support the Checkum campaign to help raise awareness of men's testicular cancer! Don't be embarrassed boys get them checked!
Stuart
PHfitness & Wellbeing
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