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ATTENTION: 12 Day Giveaway in progress!
If you haven't been tuned into our social media - go now! We have 12 days of fun fitness-inspired giveaways and it is so easy to WIN! Just comment the secret code on our daily Facebook videos to enter.
Congratulations to this week's winners Gina, Joe, and Georges! What Gifts will the coming week hold? Time will tell.. We'll see you on Monday at noon on Facebook! |
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| | - Dr. Vanessa, Downtown Chiropractor
The gyms are still closed, our favourite yoga studio isn’t open yet, group fitness classes that kept you accountable aren’t running anymore. So now what?
Unfortunately most of us have been stuck at home, sitting a lot more than we should and being more sedentary than our body is used to. Because of that I am here to remind you that we need to be making more of a conscious effort to get our bodies moving! Not only that, but did you know that being active has a positive effect on your immune system? Now more than ever during this pandemic we are needing to do all that we can to boost that immune system!
Home workouts such as brisk walking, biking, climbing stairs, yoga etc improves the immune response. But let’s be honest, a lot of us are having a hard time getting motivated, especially when it comes to those home workouts. We want to give you some tips to make it easier to get moving! - Get creative: If it’s a nice day out, take the dog for a walk, go play catch at the park, jump rope in the backyard, run around with your kids. Working out doesn’t always have to be an intense one hour workout. Take 30 minutes out of your day to do something you enjoy.
- Find an accountability partner/get your family involved: Having an accountability partner to do it with you will get your motivated. Wether it’s a FaceTime workout, or a morning motivation text.
- Plan your workout week: Before the week starts look at what you have planned so far. Getting a big picture of what your work week will look like will help you plan your workouts without any excuses.
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| | | Here at F45 Training Bank Street we're here to keep you motivated during this crazy time. Even though our doors have been closed for over three months, we offer daily online workouts! Every Monday we post a free workout that we call Community Mondays to our Instagram account. These are 45 minute workouts that incorporate functional movements and will be sure to leave you sweating! Be sure to follow us on Instagram at F45_training_bankstreetwest, or you can also find these workouts on our Youtube channel - just search for "F45 Training Bank Stree West". |
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Set Yourself up for Success! How to set Goals for Fitness - Hannah Lohnes, Orleans Acupuncturist
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| As we are more than halfway through Fitness Month you may have been inspired to get moving or set a specific fitness goal for the upcoming months. Maybe you even checked out one of our amazing local businesses that we featured in our 12 Day Giveaway on Facebook! As with many things that are good for us, being regularly active takes time, consistency, commitment and a plan!
Whether you are brand new to fitness and exercise, or a trained athlete, setting goals for your fitness is a great way to keep yourself on track. There are ways to plan your goals so that you set yourself up for success. If you do not have a clear plan, you are more likely to lose focus, lose motivation and ultimately not achieve what you envisioned for yourself.
I want to highlight a few things that you can do to make sure you set achievable goals, and how to stay on track.
Start by thinking about where you want to be! Then consider how long will that take, and what steps are reasonable to get there. One of the best models to do this is called SMART goals. When you decide what you want to achieve, consider these 5 components. Specific – the more details the better (think who, what, where, when, how) Measurable – consider things that you can measure to track progress (ex. Time, distance, amount of weight, reps, etc.) Attainable – you want your goal to be challenging but also realistic and achievable if you put in the effort and training Relevant – what makes sense for you, consider your lifestyle, available time, resources, etc. Timely – set an amount of time that is realistic and makes sense given your fitness level and commitment
Once you have your goals mapped out, one of the best things you can do is to set up your environment. You want to be able to increase your motivation and keep yourself accountable. Consider keeping your yoga mat out where you can see it, or running shoes or packed gym bag by the door. If the tools you need to reach your goal are visible you will be reminded of your commitment!
Have a schedule you can see, whether it is in your phone, printed out on the fridge or in a notebook that you check regularly. It might also be helpful to find a fitness buddy with a similar goal and schedule so you can regularly check in with each other and keep each other accountable and motivated.
I hope this has given you a good starting place to your goal planning. Remember, slow progress is still progress! Stay positive and don’t give up ☺ |
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