Fitness 2 Go

Physical Wellness

The biggest misconception is going on the belief that we need to change the way we look in order to fit in society. This will always lead to failure as you set expectations in yourself, motivated in the beginning but losing interest down the road. In turn, opening the flood gates of depression and self pity for not meeting your own expectations.  

The real change actually comes from within, where changing your perception on physical wellness to a more practical and healthier mindset. This makes for a physical component integrated into ones lifestyle. Keeping in mind that physical wellness can be an array of different fun filled engaging fitness activities.  

For individuals who enjoy lifting weights and are not planning to become power lifters, lift weights that allow for full range of motion and complete control. Lifting weights that are too heavy will not yield the greatest results and may cause injury.  

Over a period of time, you will feel healthier, look healthier and most importantly be happy with your results.

Bobby Bains BHSc

Life Coach

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."

- Arnold Schwarzenegger

Fitness Levels

Level 1 Training

Walking Challenge

Go for 3 X 30min Walks in the next 3 days.  

Tip: look at your schedule in advance and pre plan the 3 X 30min walks.  

Health benefits of walking:  

  • Stress reliever  
  • Increased cardiovascular and pulmonary (heart and lung) fitness.  
  • Reduced risk of heart disease and stroke.  
  • Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.  
  • Stronger bones and improved balance.

Super Set Bodyweight Combo

For individuals who are currently physically inactive, one day this week walk up a set of stairs and do 10 push-ups. Then, walk down a set of steps and do 10 body weight squats. Repeat this superset 3 X.

Week 2 & 3- twice per week, and flip the walking to jogging up and down the stairs.

Tip: look at your schedule in advance and pre plan the first 3 weeks of this challenge.

Week 1= 1 day  

Week 2= 2 days  

Week 3= 3 days

Introducing your body to physical activity should be in moderation the first couple of weeks. Starting out at the gym 3-5 days a week can take a toll on your body and either cause you to be discouraged or cause injury.

Bodyweight Squat Instructions:

1. Stand with your feet shoulder width apart. You can place your hands behind your head. 

2. Begin the movement by flexing your knees and hips, sitting back with your hips.  

3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.

6 Benefits of Bodyweight Exercises:

  • Help Build and Maintain Lean Muscle Mass  
  • Improve Heart Health  
  • Reduce Risk for Diabetes  
  • Improve Your Mood and fights Depression  
  • Help Maintain Cognitive Function  
  • Improve Health of Joints and Bones

Level 2 Training

Neighborhood Run

Running increases endurance, builds muscle to maintain an optimal body fat composition, promotes cardiovascular health, strengthens the heart, and even improves your overall mood.

In order to incorporate “running” into your lifestyle you will need to find the joy that comes from doing the exercise, as opposed to setting expectations for yourself.

Take a kid who enjoys running around on the playground as an example, he has no expectations of becoming fit and looking a certain way, he genuinely just enjoys the activity itself.

Health benefits of running and jogging:  

  • Help to build strong bones, as it is a weight bearing exercise.  
  • Strengthen muscles  
  • Improve cardiovascular fitness  
  • Burn plenty of calories  
  • Help maintain a healthy weight

Tips: Pre plan your run(s) for the week and find pathways/routes that are safe but yet fun.  If you are seeking mental rest and relaxation from your run, then find pathways that are close to the water or trees.  If you are seeking excitement and a mental uplift from your run, then find pathways that are in the city center/downtown or in busy community parks.

Level 3 Training

Circuit Training on Antagonist Muscle Groups

Antagonist training means alternating exercises that target opposing muscle groups.  Antagonist training allows you to recover more quickly between sets due to the arrangement of the nervous system.  Furthermore, switching from your regular routine workouts to antagonist circuit training, can allow for you to overcome plateau’s and increase your strength.

During circuit training, you want to make sure that you immediately do the antagonist exercise right after your set, taking breaks only in between sets.  For example, you would do 8 reps for bench press and then immediately proceed with 8 reps on cable rows, then rest.

The Large Opposing Muscle Groups:  

  • Biceps and Triceps  
  • Shoulder and Upper Back      
  • Upper Chest and Upper Back         
  • Abdominals and Lower Back

Monday – Chest, Back and Shoulders

Exercise                                                 sets          reps (ex1)    reps(ex2)

1. Bench press / Cable row                    3               8                  8

2. Incline BP / Barbell row                    3               8                  8

3. Shoulder press / Pull ups                   3              10               10

Wednesday – Legs and Abs

1. Squats / Hanging leg raise                4               10                10

2. Leg extension / Leg curls                 4               10-12          10-12

3. Calf raises / Sitting Calf Raises       3               10-15          10-15

Friday – Biceps, Triceps, Abs and Lower back

1. Triceps dips / dumbbell curls           3              8-10              8-10

2. Triceps extension / barbell curl       3              8-10              8-10

3. Back extension / crunches                3             12-15           12-15