nzgirl Four Week Summer Challenge: Week Two

For those ladies who made a start last week, well done and welcome back! Just four weeks till Christmas holidays, so keep at it and give this week’s program 100%!

This week we are looking to increase the intensity somewhat and really boost the fat burning potential you all have waiting to get to action!! Progression is the key in any good workout plan, so this week the responsibility is on you to go that little bit harder than the week before, sweat a bit extra and try to get those MHR percentages up of course!

To make is easier to measeure your MHR, we have set a small tableto show you the actual heart rate you need to stay in between for your age bracket to ensure you are working hard enough…

Heart Rate Guide:

• HEART RATE ZONE TRAINING is the best way to gauge intensity. When it comes to toning up quickly, intensity is the key. We know it hurts, but the best way to spend your training time is to try to spend as long as possible in these zones. If you stay in these zones, chatting should be hard

• DON’T EAT IF YOU’RE NOT HUNGRY. It’s a human habit that when we are bored, or for comfort, we hit the fridge. Get a piece of paper and in big black vivid write “Am I hungry?” post that on the fridge and cupboard and trust me, you’ll laugh when you answer it- Focus on creating good nutrition habits this week ladies. Drink at least 2 litres of water each day, don’t skip meals, and eat as much fresh produce as possible.

• PROTEIN IS YOUR FRIENDLevel out your daily food intake, and steer away from to much carbohydrate consumption, by increasing your protein intake. By adding more protein to each meal you increase your metabolic rate (body’s ability to burn fat/calories). Your body requires more energy (calories) to process protein than it does to digest carbohydrates. In a nutshell, eat more lean meat, eggs and some dairy to increase your daily protein intake, and increase your chance of shedding some inches.

The ‘Shoulder Bridge’ is my favourite Pilates based exercise as it works the butt while challenging pelvic stability by using the abdominals and obliques.

Do it right: Lye on your back with your knees bent up and feet flat on the floor. Squeeze your gluts and lift your hips off the floor until you have made a straight line with your body (think of your body as a straight ski slope!) Hold at the top for a breath and then lower the hips to the floor without bending through your back. To challenge yourself even further, once in ‘ski slope’ position, gently peel one foot off the floor only an inch, without tilting the hips.  Repeat on the other leg and then return your hips to the floor.

From state of the art equipment and some of the latest exercise programs and techniques on offer, Genesis Fitness enjoys being part of the most modern sport facility in Auckland for people who enjoy honest training closer to home. For more information, give them a call on 09 520 3455

AND if you join Genesis Fitness before Christmas, you will get 30% off your 3 month membership if you mention nzgirl! Just call 09 520 3455 to book in a free consultation.