HOW TO USE THIS GUIDE

Transcription

1 FITNESS GUIDE

2 HOW TO USE THIS GUIDE SAVE IT on your computer, phone or tablet, and view using the free adobe acrobat app. BE CONSISTENT. Stick to the guide as closely as possible. Decide on a time-frame, and make that your goal. MAKE A NOTE of the information you want to remember. DOWNLOAD a nutrition tracking app like this one DOWNLOAD a fitness tracking app like this one. NOT AN IF CLIENT? Schedule your free consultation today at InnovativeFitness.com IF FITNESS GUIDE INTRODUCTION

3 IF PHYSICAL ACTIVITY DESK STRETCHES Take a break with these stretches that can be done at your desk your body will thank you. 15 MINUTES BEGINNER CHEST Desk W or Desk Cactus Trap stretch HIPS & LEGS Hip flexor stretch Figure four Calf stretch Hamstring stretch Hold movements and positions for SECONDS for maximum benefit. IF FITNESS GUIDE PHYSICAL ACTIVITY

4 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. 30 MINUTES BEGINNER WARM-UP WORKOUT 30sec 10reps 10reps Backwards arm circles Squats Step back lunges per side reps reps Push-ups Step back lunges reps reps Side step-up on curb/park bench Front/side/side plank reps Body weight squats reps Warrior holds reps Single leg glute bridge reps reps reps Glute bridges Curb / park bench step-ups Warrior crawls COOL DOWN Couch stretch Pigeon pose Hamstring stretch IF FITNESS GUIDE PHYSICAL ACTIVITY

5 BREAKFAST Breakfast is the most important meal of the day It should be eaten within one hour of getting up, as this will kick start your metabolism. What you eat for breakfast will depend on what you will be doing that morning. If you are working out shortly after getting up, then have a light snack before your workout, and a big breakfast shortly after. The healthiest meal plans involve getting most of your calories before 5pm, meaning eating a larger breakfast and lunch, and smaller dinner. It can take a while to get used to having a big breakfast; you can increase the size of the meal slowly at first to get your body used to it. What you drink in the morning also matters. If you are a morning coffee drinker, then substitute black tea instead for the first week, then try green tea. OPTION 1 COOKED OATS 1 CUP cooked millet/steel cut oats or oats 1 CUP berries (of your choice) 1/4 CUP hemp hearts (seeds/nuts of your choice) 1 TSP of nut butter of your choice (almond, sunflower, etc) OPEN FACE SANDWICH 2 PIECES of fibre-rich bread 2 eggs 1/2 avocado OPTION tomato slices OPTION 3 PROTEIN SHAKE Protein shake mixed with banana and 1/4 CUP dry oats IF FITNESS GUIDE NUTRITION

6 LUNCH LUNCH IS ANOTHER VERY IMPORTANT MEAL. Your body needs the energy provided by a good healthy lunch, so you should be getting a lot of your calories and carbohydrates from this meal. Have some green tea at this time as well. Lunch is also a great time to get your whole grains, as these are an energy rich food, which you don t want to consume just before bed. OPTION 1 PROTEIN + VEGGIES 1 CUP carbs (quinoa, yams, wild rice, black bean pasta) OPTION 2 SALAD WITH VEGGIES SPRINKLE with hemp hearts and/or chia seeds OPTION 3 VEGGIE STIRFRY Veggie stirfry with protein of your choice on top 1 PIECE of salmon/chicken/ steak (protein) 1 CUP (at least) veggies of your choice (broccoli, cauliflower, peppers, zucchini, etc.) 1 PIECE of protein topping of your choice (chicken, fish, steak, pork chop) DRESSING: fresh squeezed lemon/orange/lime, white wine vinegar and a 1/2 teaspoon of olive oil OPTIONAL: quinoa, wild rice or black bean pasta IF FITNESS GUIDE NUTRITION

7 DINNER DINNER SHOULD BE EATEN NO LATER THAN two to three hours before going to bed, and it should be a nice light meal. A heavy dinner will sit in your belly and not digest properly, as well as causing you a poor night s sleep. OPTION 1 SPINACH SALAD Spinach salad with strawberries/orange slices and chopped nuts, topped with protein of your choice OPTION 2 CHICKEN + VEGGIES 1 chicken breast 2 CUPS of veggies of your choice 1 CUP rice/yam/quinoa TACOS 3 fish/chicken/shrimp tacos (corn tortillas) 1/2 avocado OPTION 3 chopped tomatoes, cilantro, lettuce COMMITTING TO A DAY, TIME AND PLACE for a physical accomplishment and sharing that information with your friends and family is one of the best free accountability tools out there. DID YOU KNOW? IF FITNESS GUIDE NUTRITION

8 SNACKS IF YOU FIND YOU ARE HUNGRY BETWEEN MEALS, we highly recommend having snacks packed for the day. HERE ARE A FEW IDEAS: Banana/apple with a handful of nuts Hummus and raw veggies 1/2 grapefruit Rice cake with nut butter Grapes and cottage cheese DID YOU KNOW? SITTING IS ONE of the hardest things you can do to your body and simply walking around for 5 minutes every hour can greatly reduce this negative impact. IF FITNESS GUIDE NUTRITION

9 SET YOURSELF UP FOR SUCCESS 1 2 DEFINE THE CHANGE you would like to make, and then get an accountability partner try not to have it be a spouse. Think about a coworker / friend / professional; someone you can share your goal with and report to along the way. It will help knowing you have to tell someone about your progress (or lack thereof) in losing weight, going to the gym, eating healthy, drinking more water, setting a regular bedtime routine, etc. START SMALL. Pick 1 or 2 things to start and focus on successfully creating a habit around those. Don t overwhelm yourself. It takes, on average, 21 days to create a habit, so be prepared to commit; accept the fact that you are NEVER going to feel like it so just decide how badly you want to change and then get used to feeling uncomfortable for 21 days. DID YOU KNOW? REPETITIVE MOVEMENTS like running and cycling have a similar effect on the brain to meditation. 3 PLAN TO SUCCEED. It takes energy to form a new habit. This is why meal prep is so effective for people trying to change their diet: they have created a plan to reduce the activation energy required to make healthy choices at meal times, as it is just a grab and go formula. Exercise in the morning so it is done and out of the way. Go to bed in your workout clothes so you just need to get up and go. Have a water bottle with you at all times, or in different places (office / home / car) so it is easier to just grab and drink. The less you have to think about it, the better. IF FITNESS GUIDE HABITS

10 WORKOUT LOG DATE: WEIGHT: WHAT CHALLENGED YOU TODAY? WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: WORKOUT COMPLETED: EXERCISE: REPS: DURATION: NOTES: IF FITNESS GUIDE WORKOUT LOG

11 NUTRITION LOG DATE: WEIGHT: WHAT WAS YOUR PERSONAL VICTORY TODAY? BREAKFAST SNACK #1 LUNCH NOTES: HEART RATE TOTAL WATER INTAKE SNACK #2 DINNER ACTIVITIES IF FITNESS GUIDE NUTRITION LOG

12 INNOVATIVE FITNESS is a professional training company with a single focus: your personal reinvention. By providing an appropriate level of challenge, supporting you through adversity and capturing your victories, we are able to give you an experience that you won t find anywhere else. From our highly qualified and skilled team of coaches, to our top-of-the-line facilities, to our international adventures, every Innovative Fitness experience is designed to move you forward. We want to help you reach your healthy living goals, whatever those goals are. IF FITNESS GUIDE INTRODUCTION

13 A BETTER WAY TO TRAIN INNOVATIVE FITNESS is more than just lifting weights we want to help you get the most out of life, through better fitness and health. Experience the difference with a free consultation and 3 free training sessions. NO LONG TERM COMMITMENTS. IF LOCATIONS BRITISH COLUMBIA // IF ABBOTSFORD // IF COQUITLAM // IF KITSILANO // IF NORTH VANCOUVER // IF PORT MOODY // IF TELUS GARDEN // IF VANCOUVER // IF VICTORIA // IF WALNUT GROVE // IF WEST VANCOUVER // IF WHITE ROCK ONTARIO // IF TORONTO IF FITNESS GUIDE

14 IF PHYSICAL ACTIVITY DESK STRETCHES Take a break with these stretches that can be done at your desk your body will thank you. POSTURE AND USING YOUR CORE ARE KEY to making these exercises effective. CHEST 1A 1B 2A 2B Desk W or Desk Cactus Trap stretch IF FITNESS GUIDE PHYSICAL ACTIVITY

15 IF PHYSICAL ACTIVITY DESK STRETCHES Take a break with these stretches that can be done at your desk your body will thank you. HIPS & LEGS Hold movements and positions for SECONDS for maximum benefit Hip flexor stretch Figure four Calf stretch Hamstring stretch IF FITNESS GUIDE PHYSICAL ACTIVITY

16 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. 1A 1B 2 WARM-UP 30 seconds backwards arm circles 10 reps squats 3A 3B 4 MAKE SURE YOU ALLOW YOURSELF enough room to move around comfortably and without risk of injury. 10 step back lunges per side reps body weight squats IF FITNESS GUIDE PHYSICAL ACTIVITY

17 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. 1A 1B 2 3 WORKOUT 4A reps push-ups reps step reps back lunges warrior holds 4B These movements are about FOCUSING ON YOUR HIP ALIGNMENT and keep your core activated reps glute bridges IF FITNESS GUIDE PHYSICAL ACTIVITY

18 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. 5A 5B 6 WORKOUT 7A reps curb / park bench step-ups 7B reps warrior crawls reps side step-up on curb/park bench IF FITNESS GUIDE PHYSICAL ACTIVITY

19 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. WORKOUT 8 9A 9B reps front/side/side plank reps single leg glute bridge LIFT WITH YOUR GLUTES AND CORE, not with the force of your arms. IF FITNESS GUIDE PHYSICAL ACTIVITY

20 IF PHYSICAL ACTIVITY BODY WEIGHT EXERCISE FOR YOUR LUNCH BREAK No equipment necessary! Get your workout in at lunch and enjoy a more productive afternoon. 1 2 COOL DOWN 3 Couch stretch Pigeon pose Hamstring stretch IF FITNESS GUIDE PHYSICAL ACTIVITY