INTRODUCTION

Whats What?

TERMINOLOGY

 Active rest: A slower, less intense movement or exercise that allows you to catch your breath in between higher intensity activities. You can also do an entire Active rest day, this is where you might do Yoga on a day that you don’t follow a home workout or go to the gym.

Calories: A calories is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function. Our bodies store and burn calories as fuel.

Cardio: Cardiovascular activity that raises the heart rate. It depends on fitness level and fitness goal as to how intense an exercise will feel and needs to be.

Fitness level: Completely individual, your fitness level is measured by how quickly you recover, not whether you get breathless or not. As you get fitter we push your exercise up in intensity or your rest lower in time, so you will never not be breathless if the workout calls for it.

Hip width apart: In line with your hips. When you look down at your feet, they should be directly underneath your hips.

Reps: One movement of an exercise. Repetitions are the number of times you should repeat a movement in one set.

Sets: A group of repetitions of anyone exercise. All our workouts while strictly 30minutes, still aim to achieve a minimum amount of sets. So while our time is shortened, our volume of work is still the same as someone spending twice the amount of time.

Volume: This refers to the number of repetitions and sets in a workout. Some workouts will be high volume, especially those at home or using lower weights, others will be high intensity, so higher weight, but lower repetitions or sets.

Intensity: The amount of work needed to complete a movement. The more intense an exercise or workout, the more rest you will need in your rest period. This usually refers to exercises that require a lot of concentration, weight and a little help from your nervous system. They are brilliant for gaining a little bit of muscle mass and creating a toned physique.

Rest: A chance to catch a breather, or a day of no intense exercise. A very important part to assist you in reaching your goals. 
 

GOAL SETTING

At the start and through out your journey, you will be setting goals. Try and focus on your WHY? Not just the what.  
What: I want to lose 5kg 
WHY: To feel fitter, to feel better in my clothes etc. 
Your why can be as generic as the above, but I urge you to make it personal. Really dig down as to why you want to lose the weight or change your body composition. Is it so you can move around better and stay healthier as you get older? Will losing weight make you healthier and help you conceive? Dig deep and be honest. Burn that reason into your mind. Know your why, know that it wont be easy, so your why will need to be bigger and stronger than your sugar craving, it will need to be bigger than getting a few extra minutes sleep, when you should be getting out of bed to do your workout. It needs to be bigger than the temptation of going out and blowing all your hard work...don’t worry when we hit maintenance, the odd blowout is not only allowed, its encouraged. 
 
Your goals need to be realistic and attainable. Setting unrealistic goals, like I want to lose 10kg in a week, will not only set you up for failure, but the depression that comes with not achieving your goal can lead to binge eating, or worse, setting you even further away from your goal. 
If you are overweight, a healthy approach is to aim for 10percent of your total bodyweight as your BIG PICTURE goal first. 
e.g Mary weighs 90kg 
Mary’s first BIG PICTURE goal is to lose 9kg 
Now we break that up into realistic increments or mini goals: 
Roughly 1kg per week, meaning Mary would be looking to reach her first goal in 9 weeks. 
As Mary is only measuring every 4 weeks, she should notice a drop in size and weight at her first weigh in. This first weigh in, will possible be the bigger difference. Have a read of the FAQ and troubleshooting section, if you don’t see a drop in size or weight at week 4. 

EQUIPMENT NEEDED

Backpack filled with some books (pop a towel into the part that goes against your back to help cushion it. Also make sure the straps are nice and tight, with the bag tight to your back at all times.

A chair, a sturdy chair that wont swivel and can take your full body weight. Alternatively, a set of stairs works magic too.

2litre water bottles filled, try and get ones that have a slimmer middle to allow your hands to fit around them. You can also fill them with sand to increase the weight.

Something heavy that you can hold in your hand, a filled cabin bag works great for this. 

If you would like to invest in some weights:

 A set of dumbells

A kettlebell (10kg+)

Some bands

Mat
 

 

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