Three Easy Steps to Put Your Fitness Routine in Gear!

by Shawna Hamilton B.A., BKin, H.D on March 17, 2010

Spring has sprung!
and with it, come the shorts, t-shirts and the bulges that have taken over since last summer…

Do you want to get fit and in better shape but are not sure where to start?
I’m not only an experienced, professional trainer, I am also a sister and a friend to a few good men, and I have to say that I am increasingly aware of what a busy dad contends with on a daily basis. With all of the demands that you guys juggle each day, its no wonder all aspects of your well being feel depleted. It takes a lot of energy to be the modern professional, a husband, dad, coach, disciplinarian, appeaser and your average household handyman. I’m sure plenty of you dads out there want to get in better shape just to be able to handle it all!

Lucky you—it’s my pleasure to help you get back in the game of fitness!

Let’s face it, without a strong, healthy body and a confident and happy mind, you won’t be able to put your best foot forward. It’s very important that you do what it takes to be your best at work, at home and with the kids! The key to our longevity is due much less to our genetics and more about how we take care of ourselves right?
So, my best advice to get you up and moving and feeling better involve a few easy “starter tips.”
These tips will help sway your scale in the right direction and help build a stronger you:

First; try a carbohydrate-cycled diet.

Alternate between days of low carb (intake is below 50g/day) and moderate carb intake (times 1.5 with your bodyweight to get your approximate daily grams) to maintain your muscle and lessen your level of fat. Cycle the starchy carbohydrates only, and include as many fruits and vegetables as possible.

Second; Plan to weight train three times a week and “superset” your weight exercises.

Super setting means performing two exercises back-to back without rest in-between. A good way to do this technique is by super setting opposite muscle groups like chest and back, and your arm muscles like biceps and triceps. I assure you, you’ll burn more calories in less time!

And lastly; just MOVE!

Get outside, walk or jog whatever you want at least 3 times a week at a moderate intensity for over 30 minutes. Include the dog, kids and/or your significant other. Exercising together is a great way to increase fitness and family fun!

So what are you waiting for?

Building a healthy, strong body doesn’t just happen over night! You need to empower yourself by setting realistic goals and begin with the good old fashioned basics. Clean up your diet, move some iron and get your heart pumping. I’ll be here with you along the way, and I’ll check in often to see how you are doing.

Stay tuned because next time, I will share the 3 most common fitness myths with you!

I’m simply determined to get you started off on the right foot!

Got questions? Comments? Specific requests?

Post a comment here and I’ll do my best to help you out!

Shawna L. Marshall B.A.,BKin.,H.D

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{ 2 comments… read them below or add one }

Rob Campbell March 21, 2010 at 7:16 am

Great piece. Lots of things to consider. I wondered if the guy in that picture was ‘weight training’ with his kids. I reckon lifting the kids up and down on your arms like that is probably great exercise.

Richard Carmichael March 24, 2010 at 5:41 am

No matter how fit you feel, there comes a point where no matter how effective a work out it is, they just become too heavy to do this stuff anymore. The kids love it, and it is fun while it lasts, but the truth bearing down on the Dad in that picture is becoming apparent. Just look at his face. I bet he would be hard pressed to do the same today. His day of reckoning is coming. Try climbing three flights of stairs a dozen times a day while having three kids hanging off your shoulders. It is an effective workout that keeps you in shape, but I am beginning to wonder now how much longer his knees and back can take it. Surely there has to be a better way…
Spring Locaboire Wine tours in Prince Edward County might just do the trick. Just imagine the exercise you could get if you ran a marathon from one Winery to another while eating cheese and being chased around the countryside by the Wine Ladies toting TV cameras…

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