If you intensely dislike CARDIO and absolutely love FOOD, get bored quickly and don’t have a gym contract, then this is just for YOU!
This isn’t for the already fit, already toned, already active person. This blog is dedicated to all those people, who like myself, will choose dessert every time, starts a running program but packs it in after a week and realizes the last time she stepped into a gym was before she became part of the 12 hour a day working population.
I’m no personal trainer or fitness model guru. My knowledge and expertise lies in injury rehabilitation, movement correction, the unhealthy individual and health and wellness. The not-so-sexy side of training!
So… let’s begin…
How do you get fit without kilometres of running, gym contracts and plaguing injuries?
Getting your heart rate elevated and strengthening large muscle groups in the most basic way is where I believe you should start (but be sure to read my ‘Core’ blog, this will help optimise training results and reduce possibility of injury). Core should be engaged with every exercise.
I have chosen 5 exercises and 3 stretches that form the foundation to bigger exercises. You don’t need a gym, you don’t need loads of time and the exercises are easy to learn.
(To see a demonstration of the exercises below, check out our Instagram or Facebook Page to view the videos).
EXERCISE 1: Kick backs (3 sets of 15)
- Excellent for getting the glutes and hip extensors to work before doing the next exercise.
- Be sure to keep the trunk stable by drawing in the belly button, and shoulders should be drawn away from ears
- NB: squeeze bum when lifting the leg
EXERCISE 2: Sit to stand squats (3 sets of 10)
- The higher the chair the easier
- Be sure to push bum backwards before bending knees when sitting down
- When standing up, squeeze bum and lift hips before knees start to straighten
- Complete exercise by squeezing bum then releasing for repeat (this will avoid lower back tightness)
EXERCISE 3: Step ups (3 sets of 10)
- Start with a lower step and increase height with ability
- Make sure to keep knees and hips backwards so you recruit the bum muscles
- Squeeze bum before lifting off ground
- Drop the step height if you don’t feel your bum work
EXERCISE 4: Push ups (2 sets of 8)
- Again, increase height of bench or use wall if you are just beginning
- Keep your shoulder blades squeezed at the back and keep belly button in
- Start small, no need to drop all the way to your sternum. Just start by getting your upper body to support your weight
EXERCISE 5: Mini crunches (3 sets of 15)
- Breathe out and draw your belly button in before lifting your shoulders off the floor.
- Hold for two breathes and lower back down
- Use towel around neck, holding edges with both hands, if neck hurts
STRETCH 1: Hamstring and lower back (15 sec hold)
- Keep trunk stable by engaging core
- Straighten knee and gently pull ankle towards you
- Be sure to keep back from bending forwards
STRETCH 2: Glutes (15 sec hold)
- Sitting tall, cross foot over opposite knee
- Gently push knee downwards and lean forward with straight back
STRETCH 3: Hip flexors (15 sec hold)
- Once in stretching position, be sure to lift up out of lower back
- Engage your core and stretch gently in the front of the hip that is stretched behind you
Now let us touch on a few ideas for finding motivation and maintaining your training.
I have never been one for social media, it can be slightly depressing looking at pictures of fitness models while I sit and eat ice cream in my pyjamas on my couch. But recently I have found how it can work for me. Follow body transformation accounts and block the narcissistic ones. I want to be uplifted and know that no matter my baseline, getting fit is possible. So, use social media to motivate you. Find posts of exercises in your level of ability. This will keep you injury free and help you to keep training.
Find what you love. Be it yoga, pilates, weight training, boxing etc, it is all accessible on social media.
Find a group of friends or even just one to train with. If this doesn’t work, join private group training classes. Being accountable to someone can help start, and then maintain the process.
Set realistic goals, don’t start with five 1 hour sessions a week, aim for 3 sessions each lasting 30 min (or less if this is overwhelming). You will soon realise that you have more time to dedicate to training, before you know it, it becomes part of your lifestyle.
Do your body justice, get it healthy and love the way it moves. Keeping a ‘healthy YOU’ is the best investment you will ever make for yourself, your children, your partner and your finances. The truth is, nothing should stop you from being the healthiest, strongest and happiest version of yourself.
