Fitness Training To Help Restore Your Body And Revitalize Your Life.
Week 1: Let's Get Started!
- Welcome! Let's get to work!
- Perform each of the action items in the videos below. start with video #1, practice exercises then do video #2, etc.
- Take notes and stay focused
1. Creating a Winning Mindset
- How can we set ourselves up for success in our health & wellness?
- Use the Power Goal Sheet to achieve success!
- Plan for the future and follow through
- Create a winning team! (who do you surround yourself with?)
2. Corrective Exercise Importance (Shoulders)
- Each week we will focus on an area of your body to improve for injury prevention (wk 1-shoulders)
- minimize doctor visits
- improve movement patterns
- Increase energy and mental focus!
- Next week we cover upper back exercises and injury prevention techniques
3. Monthly Challenges & Week 1 Workout
- Monthly building blocks to keep you accountable and motivated!
- Fun and exciting challenges for your competitive spirit!
- Exercises to prevent injury, keep you strong and improve fitness!
- Find Max Heart Rate (208-.70 x age)= max heart rate. work at 75-90% + 3 days/ week at least for 30 minutes
- Brisk walk/moderate activity at 60-70% max heart rate for 2-3 days per week for at least 30 minutes
Use PDF below Video #2
4. Nutriton- Week 1
- Small changes for big success!
- Focus on one thing at a time
- Take notes and plan ahead your meal plan
- Total calories= body weightx10 (a good rule of thumb to stay healthy)