Fit4Life Programme Pack April 28, 2011
Fit4Life Programmes have a programme pack that includes….
Workout Bag
Workout Equipment
Workout Towel
Water Bottle
Workout Programme (Fitness and Nutrition)
Workout Technique Cards
Workout Programme guide
we provide a personal trainer and nutrition specialist to mentor you through your programme
Fit4Life > Home March 20, 2011
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via Fit4Life > Home.
Informantion on diet, nutrition, fitness and exercise programmes
Fitness and Exercise Programmes
Diet and Nutrition Plans for weightloss, weightgain, optimum health and performance programmes
PJ’s Blog Discovering the Importance of Proper Nutrition March 8, 2011
Hi all,
Last time I spoke of maintaining my motivation and keeping my life changing lifestyle going . It’s been a real learning process. The biggest learning process of all has been my nutrition. This past week has been even more of an education to me. Sharing time with someone who is training professionally has opened my eyes. It has shown me that it can be as hard for a person to gain weight as it is to loose weight.
I have seen first hand how important nutrition is from a muscle building and recovery perspective. I have seen her consuming 3000 calories a day to give her the energy to workout to her maximum and the to recover and grow on a daily basis. From 6am to 9-10pm she has her meals mapped out for the day and is very regimental in carrying out her plan.
I on the other hand have been struggling to get going in the morning. I have seen that not eating regularly from first thing in the morning leaves me trying to catch up later in the day. I feel tired and my workouts suffer from this. Feeling tired I see the errors of my ways. Getting the correct balance in calories and dividing these correctly between proteins, carbs and the correct fats I see is the way forward, balance is key.
I watch an athlete working hard to gain the weight that would allow her to build the muscle required. She started out raising her 2200 calorie diet to 2700 calories a day and after some adjustments to her diet she is now consuming 3000 calories a day. Her weight has increased and more imortantly she has maintained her body fat percentage as close to her original 16% as possible meaning now she has started achieving her goal of building muscle.
I have seen the benifits of consuming the right fuel and starting today I have been very concious of eating at regular intervals. Later today I will be doing my weights workout and hopefully I will see the benefit from having the correct fuel inside me. I will keep everybody updated with my progress
Bye for now
PJ
Fit4Life > Home February 22, 2011
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via Fit4Life > Home.
We are located at 33 Grattan St. Portlaoise, Co. Laois and are available to assist you with your personal training, nutrition and fitness and nutrition programming. We can assist you reach your health fitness and performance goals this year.
Have your fitness and nutrition plan designed with you for you!
Food Network South Beach Wine & Food Festival: February 24-27, 2011 February 22, 2011
Food Network South Beach Wine & Food Festival: February 24-27, 2011
via Food Network South Beach Wine & Food Festival: February 24-27, 2011.
PJ’s Blog Maintaining Motivation While Achieving My Health And Fitness Goals February 15, 2011
Hi everybody,
Having started my journey to a healthier and fitter life style last September I have shocked myself that I am still on the right road. My weight had soared to 20 stone 6 lbs/130kg/286lbs and I was not very happy with myself, frustrated with myself because I knew what I had to do. I knew it would not be easy and I would hit my sticking points as usual. I had tried so many times before lost a bit of weight only to stop after reaching a buffer.
This time was different I planned it. I got in touch with Fit4Life Programmes about a fitness plan therefore taking into account my previous failures. The main difference this time is that I took on board a proper nutrition plan where my food intake each day has been calculated with a proper mix of protein and carbs and the amount of fats I need using the foods I like. I cut back on sugar and alcohol. This has become a way of life now.
I have mixed my training programme between working out at home, going to the gym, walking & running outdoors and swimming. Each session takes between 40 to 55 minutes each day and I train 5 days of the week. I haven’t felt this good since I was in my 20′s playing all sorts of sports. I am early 40′s now and in a situation where I had to do something. I weighted myself last Friday with my trainer who has supported me all the way and was stunned to be 16stone 7lbs/231lbs/105kg. Over the weekend I tried on clothes that were in my wardrobe that I hadn’t worn in a couple of years and wow they fitted me. I was thrilled, haven’t felt that good in a long long time.
I felt last week that I was begining to lose motivation and contacted my trainer to express my concerns, hence the weigh in. The support I received was first class recognising what I have achieved and motivating me to continue on and achieve my goal. My goals are being able to run a 10K, complete a triathlon and be more creative about being active. By achieving these goals I know that my weight will also correct itself further.
Over the next few weeks I will write about my progress with my training and let you know how I achieve my goals. Having come so far now I have no intention of stopping. For example I have an eight year old son and he has supported me by becoming my ‘personal trainer’ he watches me doing my weights at home and also accompanies me when I go running outside on his bicycle. It is fantastic to do active things with him again.
I haven’t forgotten where I have come from and will include information of how I started and kept going when things got tough. There were a few occasions where I could have stopped because I was tired but I fought the mental battle and won, feeling much better within myself because I kept going.
For years I claimed I had no time to do these things for myself but now I realise that these are the thing that make me feel better and raise my self esteem. An average of 50 minutes a day has made me feel so much better.
Over the coming weeks and months I will keep you updated with my progress. I will let you know my daily routine, how I keep going and how I stay motivated even when life is challenging and I’m feeling tired or overwhelmed. For the first time in a long time in my life I have been able to keep going. So hopefully I can inspire people to make the change for themselves.
Bye until next time
P.J.
Hotel Workout for Kelli January 14, 2011
Here are some workout ideas…..do these intervals, at a planned time that fits into your day or workout plan, choose one a day or mix them up and fit some or all of them into your day or workout plan at intervals, if you can’t fit them all in at the one time for a complete workout. Each interval takes approximately 5 minutes to complete the 3 sets and you can choose a level of difficulty or intensity through what kind of resistance you choose to fit your fitness level and that way you are challenged appropriately to improve your fitness level. It’s important to think your way through each repetition, are you lengthening and shortening the muscles you are working? can you feel the tension in the muscle as you move through the exercise if not think of the muscle throughout the set and that way you will challenge your muscles as you workout. Don’t rush through take the time to get the muscle to work otherwise it’s just momentium that moves the muscle and this won’t challenge it enough to make a real difference. No matter the weight you use if you focus on the contraction you will add tension and feel the work each set.
Ensure you warm up the muscles you will be working and take a little times to stretch out the muscles you have worked at the end of your interval all in all 10 minutes and your done if doing one interval at a time if you do them all together as one workout it will take approximatly 30 minutes to complete. If you would like any warmup cooldown and stretching programmes…just drop a line.
Use a bench, chair or the floor. Demonstration cards are available if you require them. Enjoy your workout. Do 10 reps of each exercise and then an active rest for 30 seconds, repeat 3 times before moving on to the next exercise if doing them all together otherwise once 3 sets of the interval are completed start your stretches.
MONDAY
Ab Crunch followed by Chest Press ….water bottles as resistance.
3 sets of 10 reps
Active rest of Jump Jack, for 30 seconds between sets.
TUESDAY
Supine Twist (oblique twist) followed by Pullover. Use your water bottles as resistance.
3 sets of 10 reps
Active rest of Fast Feet with high knees for 30 seconds between sets.
WEDNESDAY
Straight Leg raise (Lower ab work) followed by Bridge (Hip Extension to work glute’s)
3 sets of 10 reps
Active rest of Mountain Climb for 30 seconds between sets.
THURSDAY
Seated Trunk Rotation (twist your torso from side to side bringing shoulder to midline of your body suck in your core throughout ) followed by Shoulder Press. Use water bottles as resistance.
3 sets of 10 reps
Active rest of power lunge for 30 seconds between sets
FRIDAY
Preacher Curl followed by followed by Narrow Position Push Up. Use water bottles as resistance for the preacher curl.
3 sets of 10 reps
Active rest of Star Jump for 30 seconds between sets.
Have a great week and…………….enjoy your workouts
Rachael
Fit4Life Programmes
New Year, New Start, New Goals January 4, 2010
Hi all
For most of the 1st Monday of the new year means getting back into routine and if you have promised yourself that you will follow your new years resolutions it’s time to make a plan to succeed.
Most people fail to follow through on their new years resolutions because they try to do too much too soon, or they try to fit too much into an already busy schedule most of us expect too much too soon and have very high expectations.
Having high expectations is great starting a project with high energy and motivation is great but can often decline fast as we become tired and deflated when our high expectations have not been met. This can lead to a feeling of failure and giving up on our goal. DON’T GIVE UP!
Once you have decided on your goal write it down, then decide how long it will take to attain it realistically and then have a daily goal to attain followed by a weekly goal and so on until you have reached your goal attained date. Remember too that things don’t always go to plan we can meet obstacles along the way this is normal and we should allow for that and adjust our plan and work ahead….mistakes may be made that’s to be expected adjust your plan and keep going.
Keeping a diary or journal of your plan and making notes can help you along the way keeping you on track and help you learn about yourself through your experiences along your journey. Plus it can be a help to you in other areas of your life too helping you plan for things in the future.
Whether your goal is a business or personal goal the approach is the same. Look at your planner note events and other plans you already have and ensure the daily goal you set for yourself can fit into your day therefore setting realistic goals that you can achieve on a daily basis and watch yourself succeed at each one like it is your personal goal.
Don’t forget to reward yourself along the way for your hard work. Be good to yourself don’t over do it allow time off for good behaviour ie a day off from your work towards your goal this will give you the rest and recuperation you need to get back on track and keep your motivation high and your energy high.
Remember a small step everyday will get you to your goal with more success and more quickly then trying to sprint there and feeling tired and unmotivated and possibly giving up before you get there…. possible before the end of January.
Plan for success and plan for a fun journey
Rachael
Fit4Life Programmes
