nutrition! a vital component of your fitness program. A few tips to help you get started!

• Eat fiber! fiber helps out keeping the digestive system running smoothly as well as keeping you full for longer! fruits are a great source...

•  Avoid processed foods all together! start cooking your meals! it really doesn't have to be a gourmet diner nor does it have to take more than a few minutes! 

• Stay away from trans fats!!!

• plan ahead! usually, we are too busy to even think about what are going to eat...however, if you plan your meals for the rest of the week you will probably find it easier and less time consuming! make a 'day' (half a day actually) out of it during the weekend and cook for the rest of the week!

• Don't skip breakfast- if you are in a hurry, take a fruit with you and a yogurt to go! 

• Have healthy snacks in mid morning and mid afternoon times. 

KEEP IN SHAPE+ :)) and stay healthy! 

working on our tummies...perseverance is what you need!

If you tell yourself you don't really have time to train...here is a little program that will require you to perform only one exercise a day !come on!!! 

Training consistently will help strengthen your muscles , improve flexibility and your cardiovascular system. Besides, it will probably just make you feel great!
So...how does it work?? : Each month there will be between  three - five exercises, six days a week of training . You will only need to perform one exercise a day in the form of rotation; . For example, if there are three training exercises , do them one by one on  Monday, Tuesday, Wednesday and on thursday you start a new round .

Level of exercises : Moderate and above.

Target Audience : Advanced .

so, each day you perform 1 exercise a day, according to the chart below: (see explanation for each number of exercise, following the chart)

This program : Flat tummy in 30 days......well, ...hopefully:)

  Sunday  Monday   Tuesday   Wednesday   Thursday   Friday   Saturday

     1               2              3                  4                   1                2              -

     3              4               1                   2                  3                4             -

     1               2               3                  4                  1                 2             -

     3              4               1                   2                  3                4             -

1.  'Mountain climbing' 

Objective: Improve Cardio-vascular endurance,  strengthening the thigh muscles, abdomen and shoulder belt muscles.
Number of sets:4 , reps:  60/50/40/30  

 Rest between sets : 45 sec 

exercise guiding points:

* Start on all fours position , one leg stretched forward and the other back (much like a sprint jump start) .
 * Swap between each feet in a controlled  manner, maintaining stability of your abs, arms and chest. Very important: try to maintain you hips controlled and downward as possible!

2. Standard plank with a chair 

Objective: Strengthening the abdominal muscles , chest, shoulders and arms
Number of sets : 3      reps : 30/ 25/20
 
Rest between sets : 45 seconds
 
 * you start the plank on your hands, feet resting on a chair. Keep your body straight as much as possible, tummy tucked , shoulders relaxed and away from ears . make sure your feet and more important your back- is in alignment with the rest of the body! 
* Take one foot down, so that the toes touch the floor.

* Alternate between the two. 

3. Back lunge "James Bond style":)

Objective: strengthening your thighs, buttocks and abdominal obliques 
 Number of sets :3     reps : 30/ 26/22
 Rest between sets : 60 sec
 * Stand upright, both hands stretched forward, holding each other (much like 'holding a fun position' , looking straight ahead. 
 * Lunge back with one leg while maintaining body weight on the front leg.  Keep the trunk straight and twisting  the torso to the right while maintaining the pelvis in as much as static position as you can! 
 * Twist to the opposite side, Than return back to starting position and start with the opposite leg .

4. Leg swapping in a static abdominal curl 

Objective: Strengthening the abdominal muscles.

Number of sets: 3    reps: 30/25/20

Rest between sets: 30 sec

* Lie on your back, hands supporting the head (lightly with your fingers, try not to apply force on your neck), and remove the shoulders and shoulder blades off the floor so that your stomach will stay zipped and in as much as static mode as possible. 

* Take the legs of from the floor and place the heel of one foot on the toes of the second foot. make sure the lower leg is about 8 inch above the floor. 
* perform leg Swaps (lower leg goes on top and vice versa) still maintaining the static contraction of the abdominal muscles.

Very important!! Make sure you don't create an excessive curve on your lower back. If it happens, lift your legs until it feels more comfortable!

Keep in SHAPE+ guys!:))

Interval training... workout 2

Hi everyone! as promised, a continuation from the last time ..INTERVAL TRAINING! this time, one to help us challenge our cardiovescular system : 

We get started on the treadmill for a warm up :  5 minutes of walking / jogging  . Intensity 2-3.

We gradually decrease the intensity until we get to a final stop . Next, we'll go down to the floor for two long sets : (no resting time in between)

1 set of 30 reps triceps (back arm muscle) pushups:

These reps can either be done using a narrow grip on the floor, making sure our elbows don't turn to the sides but backwards and in alignment with the rest of the body, or by using a bench or chair .

1 set of 30 reps of 'standard' pushups ( If you don't feel comfortable with this version, use the easier version where the only difference is that we don't rest on our toes but on our knees- In this case, It is good to make sure we use a soft ground to protect the knees, This can be a towel or a mat...)

Go back to the treadmill : Total= 5 min, alternating each minute :

1 min light jogging, intensity:2-3 , 1 min jogging intensity 6-7 and so on, alternating each minute.  

Slow down gradually to a complete stop and finish the workout on the floor :

1 set of 75 reps Crunches : 25 to the centre , 25 to the right, 25 to the left.

2 sets of 'standard' Planck, each planck hold for a full minute. 30 sec rest in between them.

YOU ARE ALL DONE (for this time:) ) now don't forget to stretch properly!

Good luck and catch up next week for more SHAPE+ workouts! 

Interval training on a treadmill…not as boring as you think! :) ...hopefully...

You may have used one before in a gym, or it may be that you have one stored at some remote place at home, or it could just be that you are not a big fan of it (like me..) however, it should be noted that the Treadmill is one of the best selling fitness items out there! But most importantly...you can use it for your own benefits and even try and make it more enjoyable! It is actually one of the most affective ways you can use to burn calories and even challenge yourself in the process! 

Treadmills are an excellent alternative to walking or jogging outdoors and they provide a secure, controlled environment in regards of temperature, speed and surface. It is available at any given time of day and sometimes even in the comfort of your own home.

 So today, I will introduce a workout incorporating intervals as well as resistance exercises we do on the floor.

Before you begin you should consider helping yourself with a couple of DB (weights) . Of course, make sure your GP has cleared you for this type of training -especially if you are not used to practicing it).  But most important thing of all....feel great & get in SHAPE + ! !

 Allow 60 minutes for training :

In the workout bellow, I will use a scale of numbers between 1-10, for you to measure the intensity level you are feeling; (how hard you feel you are working when exercising). It is called RPE (Rate of Perceived Exertion), when 1 being the least exertion you are experiencing, and 10 being the highest . 

Workout 1 : You begin this workout on the treadmill :

First 5 minutes :warm-up -(this is important for your body to start getting acquainted with exercise, raising its temperature and getting your hart rate up) by simply walking or running slowly. Intensity: 1

1 minute of brisk walking / jogging. Intensity: 5

2 minutes walking or jogging at a slow pace. Intensity: 4

1 min brisk walking or jogging.  Intensity: 7

2 minutes walking or running very easy. Intensity : 3

1 min brisk walking or jogging . Intensity: 6

2 minutes walking or jogging .Intensity : 4

1 minute cool down! walking at a slow pace (cool down - lowering your body temperature, and gradually your hart rate as well) .

Total = 15 minutes, now REST for a couple of minutes and carry on !

Next stage will take place on the floor where you will perform:

Squat with DB (free weights)- One set of 30 reps . As soon as you are up after each squat, push your DB upward.  ones you are finished your 30 reps, continue with:

Lunges with DB : alternating between each leg- perform One set of 30 reps . When lunging, perform a biceps curl with two hands simultaneously .

Take a breather..:)

Return to the treadmill for your last 5 continuous minutes !   YOU ARE ALMOST DONE!

alternating between walking & brisk walk/ jogging:

1 min walk (intensity = 4 ), followed by 1 min brisk walking / jogging (intensity= 6-7)  

Keep that up for a total of 5 min, and when you are done, gradually slow down to a stop .

Go back to the floor and perform the same two sets we did before. (Just if you feel up to it...)

YOU ARE DONE! GREAT JOB!  Now, make sure you stretch properly .

Next week ...one more workout on the treadmill:) and then moving on to other things.. hope you had a good workout! stay in SHAPE + :)

Steps on your way to losing weight & FEELING BETTER!

• Stop weighing yourself so often- limit the number of times you do it. It distracts you from the objective! 

• Stop counting calories- you may actually find it liberating and it will allow you in the   beginning to focus on quality Vs. quantity!  

• Eat healthy! Cut back on processed & addictive food & beverages 

• Start exercising, but make it so that you have fun with it! Try new, different things and don’t hesitate to take advice on all the possibilities that are out there for you to use! That way, you will probably find what you like!

• If you are just starting, do it gradually!

• Try not to compare yourself with others! Focus on yourself!

Welcome! :)

Happy new year everyone!

Welcome to SHAPE +

My name is Shani and this is the first post of my blog!

This is THE blog, where you will find helpful & relevant information regarding general fitness & nutrition. The most important thing is to introduce 'tips', advise and beginning steps in your way to a healthier lifestyle! 

Make sure you keep in touch for more...!