A good fitness program should be specially designed to meet your individual goals. It will include a warm up, resistance and cardio training, abs and core, stretching, and a cool down. All exercises performed should be specific towards achieving your goals. Most importantly, it should be safe, effective, and FUN! Want one?



The warm up is the first, but often overlooked part of your workout program.
A correct warm up will gradually increase your heart rate, blood pressure and oxygen intake. The warm up exercises should be related to the exercises you intend to perform in your program. Some popular choices are a treadmill walk/run, slow jog outside, or bike ride. 5-10 minutes are sufficient for most. You may also want to stretch all the muscles you plan to use during your workout.

*Why? "Warming Up" elevates the body temperature, which in turn, helps prevent injuries and leads to a safer, more responsive workout.


Resistance Training is usually referred to as 'Weight' or 'Strength' Training. Dumbbells, bands, weights and machines are commonly used to challenge the muscles until temporary fatigue. The added stress on the muscles, in turn, causes your muscle fibers to grow. Resistance Training can change the overall look and shape of your body. Weight training can be done before or after cardio, depending upon your goals. Different goals will require different programs.

*Why? You need Resistance Training for many reasons. Strong bones and muscles, better balance, and increased metabolism are some of the most important. If you do not use your muscles you will become weaker and they will actually decrease in size. Unfortunately, Cardio alone is not enough. Proper strength training will even help the body burn extra calories every day. Women should strength train, too!


Commonly known as ‘Cardio’, Cardiorespiratory (Cardiovascular) Training is vital for heart and lung conditioning and strengthening. An Added benefit is excess body fat loss. Walking, running, biking and swimming are some modes of Cardio Training. Refer to your Target Heart Rate zone for maximum benefit. Everyone has a guideline for their correct THR. This is based on age, gender and health, among other variables. Training below your zone will not be very beneficial and training above your zone may impede your progress and can be dangerous.

*Why? You need to keep your heart and lungs healthy.
It is also nice to burn off that double layer cake you had yesterday.


Just as important as the warm up, and equally overlooked, the cool down period is another necessary component of your routine. Taking place at the end of your workout, the cool down is used to gradually lower your post exercise elevated heart rate. A 5-10 minute walk, gradually decreasing your speed, is a good example.

*Why? During a workout, your blood is pumped faster. If your exercise is abruptly stopped, blood is still being pumped quicker than usual and can accumulate in areas of your body and impede proper circulation. The cool down exercises gradually bring your heart rate closer to your safer pre workout heart rate.


AHHH. That is how you will feel after you stretch correctly. Unfortunately, stretching is the most overlooked part of fitness. Done properly, stretching your muscles will relax your body and mind, slow done your heart rate, alleviate stress even detoxify your body. You can stretch before and after your workout. Just be Warmed Up before you stretch. Stretch the muscles you intend to use during your workout before and after your routine. Hold each stretch for 15-30 seconds. Do not bounce. In a addition, you should not feel pain while you stretch.