GET STARTED

COMMIT TO SMALL MOVES, MORE OFTEN

Here are some examples of quick exercises. Remember to stretch and breath steadily!

Balance and core exercise on a bosu

Bring your knee higher than 90 degrees to touch the elbow.

15 reps each side, 3 sets

Legs exercise step up with a ball on a bench
Place your foot on a bench , step up as you hold the ball and make sure your core is tight .
15-20 reps for 3 sets each leg

Core exercise
Crunches on a stability ball

3-4 sets of 25 reps

Legs exercise
Side lunch with free weight

Lunge as low as you can to activate more fibers

15 reps for 3 sets

Squat with 7.5 free weights

25 reps for 3 sets

Total body
Walking lunge outdoor with shoulder exercise –
Lateral raise

15 reps for 3 sets

Front lunge with shoulder press

15 reps for 3 sets

Coordination exercise

Lunges with anterior delts
& lateral raise

15 reps for 3 sets

Total body with posterior shoulder

15 reps for 3 sets

Working with Madison ball

Dead lift for your hamstring

15 reps for 3 sets

Lunges

Face each other for 20 reps on each leg for 3 sets

Working with wear band

For the gluts muscle , legs and core. Develop power and agility

15 reps for 3 sets

Resistance band outdoor

For biceps

15 reps for 3 sets

Resistance band outdoor

Shoulder workout

15 reps for 3 sets

Resistance band outdoor

Shoulder workout

15 reps for 3 sets

Squats with band

Adds resistance

15 reps for 3 sets

Side planks

Targets obliques

15 reps for 3 sets

Front planks

Targets core

15 reps for 3 sets

QUICK TIPS FOR EXERCISING

These easy-to-remember tips will keep your exercise routine safe and fun.

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    Stretching

    Do dynamic stretches before and after your workout to prevent injuries and loss of flexibility that occurs with aging.

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    Changes

    Always vary your workout routine to get the best results.

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    Yoga

    Take yoga classes as much as possible. You sleep better, sit better, stand better and you feel more in control of your body.

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    Intervals

    Interval training will turn your heart into a more efficient muscle, release GH hormones that make you look younger, boost your metabolism, and burn more fat during the day.

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    Tune In

    Play music while you exercise. It will help boost your energy and get you in fat-burning mode.

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    Habits

    Make physical exercise a daily habit. Just 1 hour per day can yield amazing results. 1 hour is only 4% of your entire day!

QUICK TIPS FOR NUTRITION & DIET

Incorporate these foods into your diet and you’ll see immediate results!

Blueberries

Blueberries are the best antioxidant fruit. Eat lots of them!

Spinach

Calcium supplements can cause heart disease. Eat natural supplements like spinach or black sesame seeds.

Coffee

Drink coffee an hour before your workout. It helps burn fat faster and studies also show coffee can help you live longer.

Super Foods

Some great foods to eat are: salmon; avocado; almonds; walnuts; flaxseeds; and fibers like oatmeal.

Spices

Spice up your food with basil, cinnamon, garlic, ginger, and red pepper. This can help boost the immune system and your metabolism.

Green Tea

Sip Green Tea. It can help you drop pounds.