YOUR FITNESS BLUEPRINT

The Road Map

Where are you now? Self Evaluation

Where do you want to go? Goals/needs

What is the price?

Are you willing to pay?

The Big 3

Restore Posture – combo of flexibility and strength

Improve Cardiovascular Function

Improve BMI

Restore Posture

Self Assessment – Visual Assessment

Front - Shoulders, Hips, Knees

Side View – Head Position, Shoulder Position, Hip Position

Posture Fix

Common Postural Faults 1. Uneven Shoulders –

Easy fix stretch Neck stretch

2. Forward Head and Shoulders – Easy fix chest stretch, strengthen upper back and improve breathing

3. Hips tucked or tilted – Tucked = weak glutes and hamstrings, tilted= tight hamstrings and weak quads

Cardiovascular Function

Improve the efficiency of your heart and lungs

Elevate your heart rate to 60%-80% of your max for 20-30 minutes 3-5 times per week.

Mix of steady state cardiovascular exercise.

Circuits, treadmill, rowing, stepping, biking, swimming……..

What about Crossfit?

Can it be too intense?

Am I ready?

Do I know my limits?

Improve BMI

Why not weight? Why just improve? The simple approach:1. Food, Food, Food2. Strength x 2 – 30 minutes max3. Cardio/metabolic work x 3 – 30 minutes

max

Simple

Easy or Simple? Its time to Pay?

“If the landscape does not agree with the map then the

map is wrong!”