“Life is a Story, Make your the Best Seller!”

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3 HOT TIPS. They may sound simple but these 3 little tips have maximum positive benefit to you and your HEALTH!

1. Drink plenty of water! Also remember to have a couple of glasses of water before each meal, it will prevent you from over eating!

2. SLEEP! Is so important for a balanced and healthy lifestyle. Getting adequate sleep has countless benefits- in particular on your immune system!

3. MOVE your BODY! At least 30 minutes everyday. Not only does it burn calories, it assists circulation, improves your mood, and allows you to feel tired at night to ensure you are sleeping WELL!

The discussion of Compound Vs Isolation:

What Are Compound Exercises?
Today’s fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at the same time.

What Are Isolation Exercises?
Isolation exercises work only one muscle or muscle group and only one joint at a time. These exercises are often performed with the commercial weight machines found in gyms. The idea is to isolate one muscle group and move from one machine to the next until you “work” your whole body. Isolation exercises are frequently used in physiotherapy clinics and rehab centres in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases.

Why Use Compound Exercises?
For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle groups, what are the benefits?
More calories burned during exercise
Simulates real-life exercises and activities
Allows you to get a full body workout faster
Improves balance, coordination and reaction time
Improves joint stability and improves muscle balance across a joint
Decreases the risk of injury during sports and other exercise
Keeps your heart rate up and provides cardiovascular benefits
Allows you to exercise longer with less muscle fatigue
Allows you to lift heavier loads and build more strength

Examples of Compound Exercises:
*Squat
*Lunge
*Deadlift
*Kettlebell Swings
*Push Ups
*Chest Press
*Dips

Why Use Isolation Exercises? Isolation exercises are often recommended to correct muscle imbalance or weakness that often occurs after an injury. Isolating a specific muscle is sometimes necessary to get it to activate and increase its strength.

Most healthy athletes will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed.

Examples of Isolation Exercises:
*bicep curls
*tricep kickbacks
*lateral raises
*leg extensions

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5 Ways to Stay Motivated this Winter!

1. Find your WHY!
The secret to motivation is finding a compelling enough ‘why’. It doesn’t matter what your reasons are, what’s critical is that they’re important enough to you. Without a good enough reason, you’re not going to be motivated long-term. Write down why you want to achieve your fitness goals – they can be anything, from improving your health to looking great in a bikini– write them down and read them every single day. If they don’t motivate you, you need to dig deeper and find the reasons that do.

2. Vision!
I’m sure you have heard the saying: out of sight, out of mind. So it’s no surprise that the opposite is true too. Whatever your fitness goal is, write it down or print it out and put it everywhere you will see it. Great places are: bathroom mirror, fridge door, pantry door, by the computer screen (you could even set your desktop wallpaper to have your goal). Also have a place where you can easily see the progress you are making. Don’t just do it on the computer, make it physical: print it out and pin it somewhere!

3. Training Partners!
One of the most powerful ways to ensure you stick to your workouts is to buddy up because you will motivate each other. Not only that, but you increase your own commitment and accountability. Buddying up really shines if you have a low-motivation day, they’ll usually be able to get you motivated to work out anyway. Just make sure you buddy up with someone who is as committed to your shared fitness goals as you are – choose your buddy well!

4. Surround yourself with positive people!
It doesn’t matter if it’s business, fitness or any other endeavour – the people you surround yourself with is one of the biggest predictors of success. You need to surround yourself with people who are going to support your fitness goals, not hinder them – this may mean making new friends, and minimising time with the old ones, who aren’t necessarily supporting you to achieve your goals. Having trouble finding people, come to our group fitness classes! They all have similar goals to you and will help support you and keep you accountable!

5. Get in the ZONE!
The state of Flow when everything is effortless is used by high performance athletes. You won’t always get into the zone while you’re just starting your workouts, but after a while, once you’re familiar with the exercises you can find yourself entering the Zone. Things which help with this is listening to the same music each time (make sure you choose your playlist well), having everything at hand, minimising distractions and immersing yourself in the workout for a brief, but intense period of time.

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