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SUNDAY SPIN ATTN:

Labour Day

Civic Holiday 2014

Canada Day Hours

Do It Yourself

DO IT YOURSELF

 

 

The good weather is here and,our motivation is coming back as quickly as the warmth.  So, for the next three months Area Fitnesswill give you some exercise and nutrition suggestions to get you through yourworkout sessions:

 

For sustained energy throughyour workouts, here is an alternative to a sugary energy drink*:

*refined sugars lack vitamins and mineral. 

-           excessfructose promote visceral fat cells to mature

-           dailyoverconsumption could yield extra calories needed if you wanted to      gain an extra pound per month

-           digestivesystem becomes more acidic, impeding the absorption of  vitamins andminerals

-           danger ofnot feeling full like nutrient filled foods – causes overeating

-           lessconcern re: sugars from fruits as you are also getting valuable vitamins   and fibre

RECIPE:

 

1.Fill a water bottle.

2.Add 1 whole lemon (sliced), small handful ofraspberry, small handful of mint, and a small handful of cucumber (sliced).

3.Leave in fridge overnight (or on counter forroom temperature).

4.Drink throughout the next day for an added boostof energy

 

 

 

 

 

 

 

If you are tight on time,slip 1 minute of cardio between 3 sets of the following exercise:

 

Beginner – Squatwith Shoulder Press

 

1.Stand with feet hip width apart, dumbbells atshoulder height, palms forward.

2.Hinge at the hips and bend the knees until thethighs are parallel with the floor.

3.Straighten your legs, while simultaneouslyraising the dumbbells overhead, return to starting position. Repeat.

 

 

 

 

Intermediate –Step Up with Shoulder Press

1.1. Stand with feet hip width apart, dumbbells atshoulder height, palms forward.

2.Step onto the box, one foot at a time.

3.Raise the dumbbells overhead.

4.Step off the box, lowering the dumbbellsreturning to the starting position. Repeat.

 

 

 

 

 

Advanced – BoxJump with Shoulder Press

 

1.Stand with feet hip width apart, dumbbells atshoulder height, palms forward.

2.Go into a ¼ squat, and jump up onto the box –remember to land softly and in a ¼ squat position.

3.Straighten the legs, while simultaneouslyraising the dumbbells overhead.

4.Step off the box, lowering the dumbbells to thestarting position. Repeat.

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