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Expert Series: Fit for Life- 2 workouts to add to your routine (& a giveaway) Expert Series: Fit for Life- 2 workouts to add to your routine (& a giveaway)
Colin Stephenson (Fit For Life Personal Training) is back with some more goodies for everyone looking to shake up their routine and maximize their... Expert Series: Fit for Life- 2 workouts to add to your routine (& a giveaway)

Colin Stephenson (Fit For Life Personal Training) is back with some more goodies for everyone looking to shake up their routine and maximize their workouts. Read on to get the inside scoop on some customized workout secrets to help you feel great.

Welcome back, Colin!

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Here are 2 workouts you can do on your own or with a friend to help motivate you. They are perfect to add to an exercise plan, or just to get your foot in the water if you’re starting out.

I believe the most important aspect of your fitness plan is playing with the intensity. A lot of people walk several days a week or daily to maintain their health. First, I would like to point out that this is fantastic. In fact, a minimum of 150 minutes of mild to moderate cardio and 2-3 days of resistance training per week is recommended in healthy adults.

If you can’t quite hit that 150 minutes, that’s fine too. You can do 75 minutes at a higher intensity and still achieve the same or even better results! So, my suggestions?

First of all, don’t walk the same route every day. We are blessed to live in an amazing city with mountains all around us. Get out there and do some hiking. By adding 1 trail hike or jog a week, you are putting you body out of its comfort zone and in turn making it call on all sorts for muscles you don’t normally use. This will increase muscle mass, burn fat, improve stabilizing muscles, and burn more calories. Try Lynn Headwaters, Quarry Rock, Cleveland Dam, or the much-feared Grouse Grind, for instance.

Photo: vancouvertrails.com

Next up is a little circuit I’ve put together to help with boosting exercise intensity. All you need is a 6’ x 6’ space, indoors or out. On the days your are not walking or hiking, or when you put the babe down for a nap, take 15 minutes and try this:

 Squats x15

Lunges x15

Push ups x15

Sit ups x15

Jumping Jacks x15

(Do all exercises in a row, repeat 2 more times with 1 min rest in between circuits)

 

These are simple exercises that add up to an entire body work out. You can attend one of our group classes to learn more, or youtube the exercises for demonstrations of proper form. Once you’re comfortable with the circuit, there are hundreds of ways to modify the movements to make them more challenging. I would recommend getting to sets of 25 before modifying, then starting back at 15 and working your way up with modified movements.

 I am currently running Mommy & Me classes at 6:00am and 9:15am every Tuesday and Thursday. Feel free to come to a class and see what it’s all about. Drop-ins are always welcome. I can also come to you for personal training sessions or small group training sessions.

In case you missed Colin’s last post, click here for more workout tips!

To keep in touch with Colin, follow him on Twitter and like him on Facebook.


WIN A PERSONAL TRAINING SESSION & A FREE MOMMY + ME CLASS WITH FIT FOR LIFE!

I am very excited to announce that Colin is giving one lucky North Shore Mama reader a free 1 hour personal training session and a free mommy & me class!

To enter this great giveaway, please fill in the Rafflecopter form below.  The contest will run until Monday, June 17th. 

a Rafflecopter giveaway

Colin Stephenson

Colin Stephenson is an ACE certified Personal Trainer, Black belt in Karate, and a Red Seal Papered Chef. He Currently runs Tuesday and Thursday Mommy and Me classes, on the north shore, for $15 or $10 bi-weekly , and will be adding more classes shortly. He provides personal training , in home and small group training. If you have a group of friends you would like to train with privately in the comfort of your home, that can be arranged as well.

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