Tagged as: AEROBIC WORK

Spring Workout Tips & How To Kick-Start Your Exercise Goals

Screen Shot 2015-03-25 at 11.06.50 AMSpring has sprung and the weather has finally changed for the better, I think. Are you ready to make a change for the better too? Here are some tips to kick-start your efforts.

Make Fitness Fun. This is the most important. If you choose something you enjoy doing, you will want to take the time out of your day to do it. If you like to run, start off slow and watch yourself build up your endurance – or even consider joining a running club after work. Hate running? Fret not! TroyBuilt has classes for all types of activity. Or, if you prefer to do the work in your own home, choose a fitness video or turn the music up and dance around. There are many ways to be active without hitting the gym.

Be Realistic. If you decide every year you are going to run a marathon, but you have never made a mile, you are setting yourself up for disappointment. Start with small daily goals and remember that you can always adjust your goals as you see yourself progress. If you write those goals down on paper you’re more likely to reach a new personal best!

Make a Plan. Becoming physically fit can be very intimidating, especially if you have never stepped foot in a gym before. If you have a proper plan, whether written by you or by me ;-), you are more apt to follow it. Call me if you prefer this route, I’ll get you moving in the right direction.  Having an outline will take you step by step to your goal instead of being overwhelmed by the end result before you even start.

Have you got a step or a small box, dumbbells and a resistance band or strap? That’s all you need for this HIIT do at home workout. Check it out! It’s a video 🙂

Get Support. If you surround yourself with people that encourage you to be healthy, you will be more motivated to stay with it. Remember, misery loves company. Try to find a workout partner that you can meet for a workout class or for a morning run or for a tandem training session with me to kick-start your regimen and to help keep you on track.

Journal Your Progress.  Keep a fitness journal from Day 1.  Record what you did and how you felt before and after your workout.  If you are able to see every day what you accomplished, you will feel better about yourself and stay accountable to your goal.

Wishing you a happy & healthy Spring! Be yer best!

Don’t you wanna be better? Let us help. Start today with this limited time offer.

For a limited time, take advantage of our unlimited class pricing, with or without personal training sessions. Spring is finally here and warmer weather is just around the corner. Is your body where you’d like it to be for summertime? How you doing with those new year’s resolutions? If you’ve fallen off the wagon and would like to be better, this is a great time to get up, dust yourself off and recommit to you and your body.

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If you choose the unlimited class package and commit to take just 3 classes each week, you’ll be well on your way to that warmer weather body you search to find each season. With our special pricing that saves you $130 over our regular pricing for one month.

Go for the unlimited class package with the 2 personal training sessions if you’d like a little more personal guidance and help keeping you on track. That’s a larger savings for you plus you get the added benefit of getting some personalized “Troy time” to help you stick to your goals. With this package save $175  over our regular pricing for one month. ! Either way you win. Save and build your body better at TroyBuilt Fitness.

See other special pricing packages here.

Don’t you wanna be better?

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6 Wk Spring into Summer Fitness Challenge June 1st, Day one

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JUNE 1 DAY ONE!

CHALLENGE 1
VALUE 50POINTS

WRITE A 3-4 PARAGRAPH ESSAY OR RECORD A VIDEO ESSAY. DISCUSS THE REASONS WHY YOU’VE DECIDED TO TAKE THIS FITNESS CHALLENGE AND WHAT IT IS YOU HOPE TO ACHIEVE (YOUR GOALS) DURING THE NEXT 6 WEEKS. ALSO SHARE WHAT YOU FEEL ARE YOUR 2 MAIN BARRIERS TO STAYING AS FIT AND HEALTHY AS YOU’D LIKE TO. FOR YOU, THINKING ABOUT THESE THINGS WILL MAKE THIS JOURNEY MORE MEANINGFUL AND FOR ME I GET TO LEARN HOW I CAN BETTER HELP YOU REACH YOUR GOALS.

I WOULD LOVE IT IF YOU ALL WOULD SHARE THESE ESSAYS WITH ALL OF THE PLAYERS ON FACEBOOK. YOU DO NOT HAVE TO THOUGH. WE SHOULD BE ABLE TO POST THEM TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. THIS PART IS ALL NEW TO ME, LET’S SEE HOW IT GOES.

I WOULD LIKE TO GET CONVERSATIONS GOING BETWEEN PLAYERS TO MAKE THINGS MORE INTERACTIVE AND FUN AND ALSO GET SOME HEALTHY COMPETITION GOING. REMEMBER THERE ARE GREAT PRIZES WE ARE TRYING TO WIN HERE AS WE TRANSFORM INTO HEALTHIER INDIVIDUALS.

CHALENGE 2

WE ALL KNOW THAT CARDIOVASCULAR EXERCISE IS AN IMPORTANT COMPONENT TO OPTIMAL HEALTH, PLEASE READ THE ARTICLE LINKED BELOW. THEN TAKE CHALLENGE 2.

http://exercise.lovetoknow.com/Why_Is_Cardiovascular_Fitness_Important

CHALLENGE 2

EARN 1 POINT FOR EACH MINUTE OF WORK PERFORMED. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTION SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU CAN DO DIFFERENT TYPES OF ACTIVITY. IF YOU DO MORE THAN THIRTY MINUTES TOTAL, EARN 30 EXTRA POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 30 BONUS POINTS FOR A TOTAL OF 90 POINTS.

FOR THIS EXERCISE TO BE EFFECTIVE, WORK AT A LEVEL THAT IS MODERATELY CHALLENGING FOR YOU AND ONLY YOU. NO MATTER WHAT ACTIVITY YOU CHOOSE. WORK AT IT. TO JUDGE HOW HARD YOU’RE WORKING LISTEN TO YOUR BODY AND YOUR BREATH. WE’LL ALSO USE THE RATE OF PERCEIVED EXERTION SCALE. 1=EASY 10= HARD. YOU WANT TO FEEL LIKE YOU ARE WORKING AROUND A 7-8 AND YOU SHOULD FEEL LIKE YOU CAN MAINTAIN THE ACTIVITY FOR GOOD WHILE WITHOUT HAVING TO STOP AND CATCH YOUR BREATH. IF YOU ARE HUFFING AND PUFFING AND HAVING TROUBLE BREATHING YOU ARE WORKING TOO HARD. THIS WILL NOT LEAD TO POSITIVE RESULTS. FIND YOUR BALANCE WORK HARD BUT NOT TO HARD, NOT YET. SLOW AND STEADY WINS THE RACE

SO…AFTER YOU’VE TACKLED THIS CHALLENGES I WOULD LIKE YOU TO POST THE ESSAY TO FACEBOOK OR EMAIL IT TO ME.I NEED TO SEE IT!  THEN I NEED YOU TO PLEASE REPORT YOUR TOTAL  POINTS FOR BOTH CHALLENGES. AGAIN, TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. OR EMAIL THEM TO ME. TROYLFORD1@MAC.COM

THIS IS NEW TERRITORY HERE FOR ALL OF US SO PLEASE BE PATIENT WITH YOURSELF AND WITH ME. AT FIRST THERE MIGHT BE A BIT OF REDUNDANCY AS FAR AS OUR COMMUNICATION BACK AND FORTH. MAINLY ON MY PART. I JUST WANT YOU TO HAVE THE TOOLS TO NEED TO SUCEED. PLEASE COMMUNICATE YOUR THOUGHTS AND IDEAS ANYTIME IN ANY FORMAT. BE YER BEST!