School is starting and summer is coming to an end and that means it's time to get back in a routine and create a plan to
FIT
Commit to Fit Challenge Guide
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Guide #1
Welcome to the Commit to Fit Challenge.
School is starting and summer is coming to an end and that means it’s time to get back in a routine and create a plan to meet your fitness goals. We’ve all heard the saying: if you fail to plan you are planning to fail. There is so much truth to that! That’s why In-Shape is providing you with a Commit to Fit Guide with workout and nutrition tips. We know that changing habits is hard, but with this Guide you’ll be ready to Commit to Fit and live the In-Shape Lifestyle! You can modify the plan to fit your schedule and move days around. Almost every workout plan consists of cardio and strength training.
FIT Please contact your physician before starting any exercise program and also take care of your body while performing these exercises. All of the exercises included can be modified to your fitness level. Talk to your club trainers or managers for assistance if necessary.
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Commit to Fit Challenge
FIT
The best way to commit to a goal is to track your progress. Knowing your measurements can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know where you’re starting from, you can plan where you want to go. Take a few minutes and take your initial measurements.
Body Measurements Area Measurements Weight Waist Hips Thighs R
L
Upper Arm R
L
Set your GoalS Set aside some time to determine what you want to accomplish by the end of Commit to Fit (September 29, 2013). Set realistic goals that include clear milestones. Write your goals below and also add how you are going accomplish them:
How Will I Accomplish My Goals:
(Be Specific):
It takes roughly 21 days for something to officially become a habit. The more often you do something the more ingrained in your mind it becomes. Many of the world’s top athletes are only good at what they do because they formed a habit of training regularly.
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WORKout SCHEDULE
FIT
Detailed Strength Circuit exercise on next page.
Monday
Strength Circuit or 29 Minute Circuit (Complete Body Workout)*
Tuesday
Cardio: Treadmill or Elliptical (45 Minutes)
Wednesday
Strength Circuit or 29 Minute Circuit (Complete Body Workout)*
Thursday
Kick Boxing Class or Fitness on Request Kick Boxing Class*
Friday
Flexibility/Rejuvenation Day
Yoga Class or stretching.* (Click here for stretching exercises)
Saturday
Strength Circuit or 29 Minute Circuit (Complete Body Workout)*
Sunday
Rest Day
*See your In-Shape club for group exercise schedules, plus the availability of the 29-Minute Circuit and Fitness on Request. Cardio may be substituted where group exercise classes and Fitness on Request aren’t available.
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FIT
WORKout SCHEDULE Suggested Strength Circuit
(Click on each exercise name for instructions to perform each exercise. Links open up to a 3rd party website with demo videos).
MONDAY Area Warm-up
Exercise Cardio (Treadmill/Elliptical)
Sets 1
Reps 15 Minutes
Core Core Chest Chest Back Back Cool Down
Bicycle Crunches Plank Chest Press Machine or Fee Weights Dumbbell Flys Lat Pulldown Bent Over Row Cardio (Treadmill/Elliptical)
2-3 2-3 2-3 2-3 2-3 2-3 1
25 30 Seconds 15 15 15 15 15 Minutes
Area Warm-up
Exercise Cardio (Treadmill/Elliptical)
Sets 1
Reps 15 Minutes
Core Core Biceps Biceps
Back Extensions Knee-ups Biceps Curls Hammer Curls
2-3 2-3 2-3 2-3
20 20 15 15
Triceps Triceps Shoulders Shoulders Cool Down
Cable Triceps Pushdown Dumbbell Lateral Kickbacks Dumbbell Shoulder Press Dumbbell Shoulder Raises “Shrug” Cardio (Treadmill/Elliptical)
2-3 2-3 2-3 2-3 1
15 15 15 15 15 Minutes
Area Warm-up
Exercise Cardio (Treadmill/Elliptical)
Sets 1
Reps 15 Minutes
Core Core Legs Legs Legs Legs Cool Down
Side Plank Sit-ups Walking Lunges BOSU Ball hamstring tilts Skater Lunges Wall Sit Cardio (Treadmill/Elliptical)
2-3 2-3 2-3 2-3 2-3 2-3 1
20 20 30 Seconds 20 15 20 15 Minutes
WEDNESDAY
SATURDAY
29 Minute Circuit
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(Complete Body Workout in just 29 minutes)
The 29 Minute Circuit is an excellent way to burn fat while building and toning muscle at the same time. With (13) stations that cover cardiovascular training, upper and lower body strength, and total body conditioning in less than half an hour, it’s the perfect class for those with a busy schedule!
4 Follow the Simple Instructions on the Wall 4 Start on Any Piece of Equipment 4 Exercise for 45 seconds and 45 Seconds and Rotate (Follow countdown clock on wall) If 29-Minute Circuit isn’t available in your In-Shape club, please follow the Strength Circuit Schedule on the previous page.
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FIT
Nutrition TIPS
How often should i eat? In order to reach your goals without depriving yourself of the foods you love, eat frequently throughout the day. Six small meals are recommended. At the minimum, eat every 2-4 hours. Frequent eating allows body fat to be burned as fuel, decreases hunger and over eating, and provides the body with sufficient energy to handle daily stress. After a few days of healthy habits, allow yourself dessert as a reward! Breakfast is your most important meal of the day! If cooking breakfast is a problem, utilize a liquid meal or bar replacement which is great on the go. Here are some healthy breakfast options, each under 300 calories. // Vanilla Spice French Toast with Apple
1 egg plus 2 egg whites 1 teaspoon vanilla extract Dash each of cinnamon and nutmeg 2 pieces whole-grain bread 1/2 medium apple, sliced
// Blackberry and Nectarine Yogurt Parfait
6 ounces nonfat plain yogurt 2 teaspoons honey 1/2 cup blackberries 1/4 cup chopped nectarine 1 granola bar, crumbled
Directions: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.
Directions: Mix honey into plain yogurt. Layer yogurt, fruit and granola in bowl.
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Honey & Pear Oatmeal with Almonds 1 medium pear, diced 2 teaspoons honey 1 packet instant plain oatmeal 1 tablespoon almonds, chopped
Three-Cup Quick Start 1 cup whole-grain oat cereal 1 cup skim milk 1 cup blueberries
Directions: Mix cereal, blueberries and milk in bowl.
Directions: Microwave pear and honey until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and honey. Sprinkle with almonds.
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