Tag Archives: weights

Three Easy Steps to Put Your Fitness Routine in Gear!

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

Welcome to the Fitness Lab at HeadsUpDad

Hey guys!

Welcome to Headsup Dad, the latest and greatest online community of highly engaged and active dads! My name is Shawna Hamilton, and I run the FitnessLab here at Headsup Dad HQ.

Because our daily lives are typically very busy, it is easy to sympathize and to understand how getting in shape and staying fit may have slipped to the lower end of our priority list. In addition, our hectic pace begins racing even more with the introduction of kids and modern family life. I totally get it. But it is still no excuse for not making your personal fitness an important goal!

As you achieve improved health in both mind and body, you’ll notice how much better you are at addressing the myriad of challenges facing your life as a busy and active dad. Chances are, if you are reading this, you know this already and are wanting to learn how to do more. And how to do it more efficiently.

Rest assured, you’re in good hands my friends. It is my purpose to be here to help you.

Here within the pages of the FitnessLab,  I will be offering you expert guidance, opinions, critique and advice about overall health and wellness, with a specific focus on physical fitness. In fact, I will aim to cover all aspects of health. Including workout tips and tricks, diet and nutrition inclusive of vitamins and minerals and other supplements geared towards men’s health. You can believe that if its related to health and fitness, you’ll find it here.

So please join me in the FitnessLab, lets have some fun, get in shape and look good and feel better. If a healthy, engaged and active fatherhood is what you’re after, it all starts here!

I look forward to addressing your qualms and queries and also to kicking your butt!