nikki goal setting

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  • 1. Getting Started On Your JourneyGoal setting, building a strong routine and staying motivated Nikki KimbroughGolds Gym Fitness Institute Member andFitness Expert

2. Todays Agenda Setting Realistic Goals Understanding Your Body Body Types and Exercises Meeting with a Fitness Professional Learning Your Way Around the Gym Beginner Workouts and Examples Rewarding Yourself Nutrition Tips 3. Setting Realistic Goals Always start with a realistic goal in mind Set a goal that is SMART: specific, measurable, attainable, relevantand time bound Examples: Walk for 15 minutes three times a week after work Add a serving each of fruits and vegetables at dinner time 2 times a week Ask yourself why do you want to lose weight ormake changes Decide on what steps you are going to take toreach your goals Hang a favorite outfit out, like that dress youve been dying to getinto or even your favorite quote where you can see it every day. Thiswill remind you of your goals and help you to stay motivated! Make an appointment with yourself 4. Understanding Your Body Understand your bodys unique weightloss factors before you put yourself ona fitness plan Here are some things to consider : Medical conditions: High Blood Pressure, Cholesterol, Diabetes etc. Family history of disease or illnesses Level of past physical fitness activity Fitness activities you like to do Know your body and your body type Remember everyones body isdifferent You may get frustrated because your best friend can eat all he/she wants and you just look at a chocolate bar and you can feel the weight on your hips. It all boils down to body types, your personal metabolism 5. Meeting with a FitnessProfessional You dont have to go it alone Meet with a personal trainer: The trainer will assess your body, listen and discuss your short and long term goals and then show you and/or design a workout specifically for you and your goals. Your personal guide to the gym: Machines Cardio Group Exercise Classes Objective 3rd Party Since your personal trainer will most likely not be someone who you know personally they are great resources to realistically set and manage expectations for each workout, but also how to optimize a session to target different muscle groups. 6. Learning Your Way Around theGym: Treadmill The treadmill is the easiest and most naturalmachine for beginners. Beyond ease-of-use, theTreadmill is designed to provide a low-impactworkout that can help to reduce injuries associatedwith walking and running outdoors Mixing walking and running is a great way to get yourheart rate up while priming your body for distanceand speed 7. Learning Your Way Around theGym: Elliptical Elliptical machines are a great alternative to the treadmill tostart on a low impact cardiovascular workout. Low-impact means practically NO risk of injuring the back,knees, ankles, or other joints during a workout on an ellipticalunit. So, if youre at high risk of such injuries, this may be theperfect machine for you to train on! Elliptical equipment DOES work both upper and lower bodysimultaneously. Through consistent training on an elliptical,the heart muscle is strengthened. Thereby, the risk of heartattack, heart disease, or stroke is highly reduced. 8. Learning Your Way Around theGym: Recumbent Bike Recumbent bikes are perfect for people who are lookingto burn fat and calories and improve their aerobic fitnesswhile taking a break from traditional cardio workouts. Recumbent bikes are easy on the lower back (lumbarspine) and encourages better spinal posture while workingout, this is a good exercise to utilize on an off "day ofcardio Recumbent bikes also allow you to add upper bodyweights to your routine if you want to increase yourexercise level. The bikes also offer a range of routinesfrom easy workouts on a flat slope to the more challengingand grueling uphill workout 9. Learning Your Way Around theGym: Stepper Exercise Steppers are another greatalternative for cardiovascular work in thegym. Steppers are a great way to increaseyour aerobic capacity to make dailyphysical activities easier to accomplish. Stair steppers are great for calorie-burningbenefits and can lead to leaner and moretoned muscles. The glutes, hamstrings,quads, calves and hips are all worked. Yourcore muscles are also utilized to helpstabilize your body. 10. Learning Your Way Around theGym: Rowing Machine The Rowing machine is a frequently under-used machine in the gym. Thesemachines are a full body workout and work a large group of muscles every timeyou use it. Total Toning Workout: Rowing machines work the following body parts: thighs,hips, torso, forearms, triceps and shoulders. While exercising on a rowingmachine, a significant amount of resistance is placed on the upper bodymuscles. Another great benefit of the rowing machine is that it helps to strengthen thecore or abdominal muscles. 11. Sample Weekly BeginnerWorkout: Day 1Day 1: Cardio and Basics: Warm up: Jog, brisk walk for 8 min. Treadmill runs: 1 min jog - 1 min walk 2 min jog - 1 min walk 3 min jog - 1 min walk 4 min jog - 1 min walk 5 min jog - 1 min walk 4 min jog - 1 min walk 3 min jog - 1 min walk 2 min jog - 1 min walk 1 min jog - 1 min walk Rest 3 to 5 minutes 12. Sample Weekly BeginnerWorkout: Day 1 (cont.) Jumping Jacks x 10 Basic Squat x 10 Mountain climbers x 10 each leg Stationary Lunges x 10 each leg Pushups x 10 count Back hypers x 10 Basic crunch x 10 Rest 1 minute and repeat 2 to 3 times 13. Sample Weekly BeginnerWorkout: Day 2 Choice of cardio machine either elliptical ortreadmill for 30 minutes Abs circuit: Crunches: 6 sets of 10 12 Bicycles: 6 sets of 10 - 12 Planks: 3 sets of hold 15 to 30 sec Back hypers: 3 sets of 10-12 14. Sample Weekly BeginnerWorkout: Day 3 Warm up: Jog, brisk walk for 8 min Treadmill Ramp Intervals: Total 30 minutes Start with treadmill at 0.0 incline, 3.0 to 4.0 speed (speed you can briskly walk without running) Every minute, raise the incline up. Example, 1.0, 2.0, 3.0. Until you get all the way to 15 Once you get to 15, every minute, you take the incline down. Example, 15.0, 14.0, 13.0 Rest 2 to 5 min Strength training: Crazy 8s; 4:00 min rounds Jumping Jacks x 8 Burpees x 8 Pushups x 8 Squat jumps x 8 Do 8 reps of each exercise in this circuit order and repeat until you get to 4 min. Rest 1 min then repeat (2 in all) 15. Sample Weekly BeginnerWorkout: Day 4 Choice of cardio machine either elliptical or treadmill for 30 minutes Abs circuit: Crunches: 6 sets of 10 12 Bicycles: 6 sets of 10 - 12 Planks: 3 sets of hold 15 to 30 sec Back hypers: 3 sets of 10-12 16. Sample Weekly BeginnerWorkout: Day 5 Warm up: Jog, brisk walk for 8 min Total body weight circuit: Step ups on bench x 10 Squat to push press x 10 Leg extension machine x 10 Stationary lunges w/bicep curl x 10 each leg Push-ups x 10 Hamstring curl machine x 10 Seated row machine x 10 Rest 1 min repeat (2 times in all) 17. Sample Weekly BeginnerWorkout: Day 6 Warm up: Jog, brisk walk for 8 min Treadmill Ramp Intervals: Total 30 minutes Start with treadmill at 0.0 incline, 3.0 to 4.0 speed (speed you can briskly walk without running) Every minute, raise the incline up. Example, 1.0, 2.0, 3.0. Until you get all the way to 15 Once you get to 15, every minute, you take the incline down. Example, 15.0, 14.0, 13.0 Rest 2 to 5 min Strength training: Crazy 8s; 4:00 min rounds Jumping Jacks x 8 Burpees x 8 Pushups x 8 Squat jumps x 8 Do 8 reps of each exercise in this circuit order and repeat until you get to 4 min. Rest 1 min then repeat (2 in all) 18. Kettlebell Workouthttp://www.goldsgym.com/healthy/newsletter/2010-12/saved-by-the-kettlebell.php 19. Be Prepared & Have the Essentials Proper workout shoes - Supportive running shoes or a cross-trainer shoe. Your nearest athletic store will help find the best shoe and fit for you. Breathable clothing - Breathable, comfortable, functional clothing, such as shorts, tank tops and short sleeve shirts are essential. For women, make sure you have a great supportive sports bra. Good socks are always great to help prevent blisters and contain moisture. 20. Be Prepared & Have the Essentials (cont.) Eat at least 30 minutes to an hourbefore working out- To get the most effective workout, makesure you eat. Food is your fuel to getthrough your workout. Having complexcarbohydrates in your system for energy,protein for strength will help build thoselean muscles and jump start yourmetabolism. HYDRATE! Drinking water during a workout is key. Once thebody becomes dehydrated during a workout,you immediately become fatigued. Water willalso help to prevent cramps, and stay hydratedas you are sweating through your workout. 21. Be Prepared & Have the Essentials (cont.) Check out the resources andamenities at Golds Gym Some standard amenities include: Group Fitness and Cycle classes On-site Child Care Personal Training Full Shower and Locker Facilities Full Size Swimming Pools Basketball Courts Cardio Cinemas Class studios (main studio, mind and body studio, cycle studio) Pro-shop Make sure you have youriPod/music to listen to For extra motivation, have your workout playlist queued up to get you through your cardio sessions and workouts 22. Rewarding Yourself Reward yourself when you reach a goal, you deserve it! Get a new workout outfit Download new workout songs off of iTunes Treat yourself to a special dinner or glass of wine Continue to raise the bar 23. Nutrition Tips Start adding healthier foods into yourdaily nutrition and slowly start takingaway some of the unhealthy foods youeat every day. Its not about fooddeprivation its about getting excitedabout nutrition by adding in specifichealthy foods everyday. A healthy lifestyle is made up of a fewkey components: Nutrition Diet Training Exercise Commitment 24. Sample Healthy Breakfast Options Breakfast Choice of fruit with 1-2 tablespoons of peanut butter Protein shake blended with fres