Maximize your fitness journey: Tips and resources
F.I.T.T
Switch-up one of these every 4-6 weeks:
Frequency: increase the frequency
Intensity: get your heart rate up to be a moderate-vigorous exercise
Time: increase the length of time spent exercising
Type: what other type of exercise intrigues you? Try it out!
- Bike, jog, row, kayak, hike, ski/snowboard during season, lift weights, pilates, circuit train, swim, rebound, kettlebells, dance, rollerskate, sign up for 5ks, find online workout games
Think outside the box
Find a new fitness class!
Join a fitness membership such as Xpass or Classpass or start looking online for different studios & gyms that interest you. Get a copy of the class schedule so you can try out new classes!
Find your platform!
Find a new workout
- channel on Youtube
- account on Instagram
- app on your phone
- website online
- in-person
Embrace the challenge
It may have been difficult in the beginning, but now that you are in better shape, switch it up! Think outside the box & challenge your fitness goals. Use the challenge as a form of self-empowerment & make yourself stronger than your excuses! “Can’t never could!”
Partner up
Find a workout partner! This can help with accountability, allow you to spend more time with someone you care about, and make movement more fun! They can also be a confidence boost when trying out new exercises.
Disclaimer: There’s a difference between muscle fatigue and physical pain. Find & do modifications as needed.
Physical activity resources
In-person:
- AllTrails: hiking
- Classpass: membership, pick from a variety of in-person classes, free trial available
- Xpass: membership, pick from a variety of in-person classes owned by Xponential fitness
- Eventbrite: search 3k, 5k, etc. or fitness to see what public events are happening in your area
- Airbnb Experiences: select wellness and nature/outdoors to see what events are happening in your area
- Groupon: get a discount as you try out new studios. Under Categories, select Local then Health & Fitness
- Mindbody: find & read reviews of nearby fitness studios. Discounts available as well
- Find a local gym/recreation center in your area & see what group classes they offer
- If there’s a certain type of certified exercise you enjoy such as Zumba, High Fitness, Crossfit, go onto their website and find certified instructors & locations nearby
Online apps & streaming options:
- Sweat App: membership & program-based, free trial available
- Nike Training App: free, variety, recommends structured program based on your goals
- Peloton: membership, variety, free trial available
- Gymondo: membership, workouts adapted to your fitness level and goals, free trial available
- Daily Burn: membership, variety, free trial available
- Ladder: membership, plan-based, trained by a virtual coach, track progress
- Strava: membership, running-based programs, free trial available
- Sworkit: membership, workouts adapted to your fitness levels, goals, injuries, and more
- HASfit: free, variety of workouts, also available on Youtube)
- Downdog: membership, guided yoga, HIIT, meditation, and barre
- Interactive mirror gym systems: some brands include Echelon, Lululemon, ProForm, Tonal
- Youtube: find a trainer you mesh with, some of the most popular include:
- HASfit
- POPSUGAR Fitness
- Chloe Ting
- Yoga with Adriene
- SarahBethYoga
- Heather Robertson
- Natacha Oceane
- Kayla Itsines
- Blogilates (Cassey Ho)
- MadFit
- Juice & Toya
- Chair Workouts
Disclaimer: Consult with your dietitian and/or physician regarding any nutrition recommendations. We highly advise against following anyone else’s nutrition recommendations.
Recipe of the month:
PB & jelly protein energy balls
Fueling option as a pre-workout snack
Makes 16-20 servings, 1 serving = 1 ball
Ingredients:
- 1 cup 100% whole grain oats (steel-cut works as well)
- 2 scoops unflavored protein powder (can choose a flavored one if desired)
- 1/2 cup creamy salted peanut butter,
- 1/2 tbsp unsweetened applesauce
- 2 tbsp honey or agave syrup
- 2 tbsp sugar-free chocolate chips
- 1/2 cup freeze-dried strawberries
- 1 tbsp ground flaxseed
- Optional:
- sugar-free strawberry jelly
- unsweetened coconut flakes, enough to coat
Instructions:
- Place oats, protein powder, freeze-dried strawberries, chocolate chips, and ground flaxseed into a small bowl and stir to combine
- In a separate bowl mix together the peanut butter, applesauce, and honey/agave. Pour the peanut butter mixture over the dry mixture and stir well.
- Recommend using a mixer or your cleaned hands to combine the mixtures together. If it’s too crumbly/dry, you can add an extra tablespoon of applesauce or sugar-free strawberry jelly to moisten it.
- Once combined, place In the fridge for approx. 10 minutes
- Once allowing the mixture to settle more in the fridge, form the dough into one inch balls (should make 16-20 balls). Optional, coat in unsweetened coconut flakes
- Store in a covered container in the fridge or freezer.
Nutrition per serving (1 ball): 120 calories, 6g protein, 5g fat, 12g carbs