7 steps to a ‘new year, new me’ body

Monthly Chronicle - - Health & Well-Being - YVONNE CENCIOTTI, STEPZ FIT­NESS THORNLEIGH

The new year is un­der­way and many of us are still strug­gling to keep those new year res­o­lu­tions and lose the ki­los piled on af­ter the silly sea­son.

Af­ter 25 years in the fit­ness in­dus­try, I’ve seen it all - from detox di­ets and pro­teinonly fads, to new gym equip­ment or mir­a­cle pills which sup­pos­edly trans­form you into a su­per­model overnight, with lit­tle hard work on your part.

What my clients re­ally want is a sim­ple rou­tine that gets re­sults and fits into their daily rou­tine. This easy pro­gramme de­signed for my Thornleigh gym clients does just that - it’s seven steps to start shed­ding those hol­i­day kilo­grams and tone up your en­tire body with a work­out that you can do any­where. And the best news: it only takes 20 min­utes a day.

Af­ter your 10 minute warm up, do 10 rep­e­ti­tions of each ex­er­cise back to back with­out a rest. Do this five times through. Go on..set your timer and let us know how long it took you!

It’s an in­tense in­ter­val work­out that will get re­sults af­ter just a cou­ple of weeks. I sug­gest you do the work­out two or three times per week and be sure to stretch af­ter­wards. Please note these ex­er­cises are gen­eral in na­ture and not tai­lor­made for in­di­vid­ual re­quire­ments, nor do they cater for spe­cific health needs.

Warm­ing up –

whether it’s walk­ing around the block, rid­ing a bike or run­ning on a tread­mill, do some­thing that you like and move to your favourite tunes to warm up your mus­cles for the fol­low­ing ex­er­cises. Do a min­i­mum of ten min­utes - if you love it, the time will fly by.

Squats –

find a bench (about knee height) for ac­count­abil­ity and good tech­nique. Sit your hips way back and keep your knees in line or slightly be­hind your toes as you squat. Get your butt to touch the bench. The lower you go, the more you are ac­ti­vat­ing your glutes. Ad­vanced: add a jump to your squat and land low, pow­er­ing up through your toes.

Lunges –

cre­ate a 90 de­gree an­gle with your knees, with your weight evenly dis­trib­uted. The most com­mon mis­take is that peo­ple try to lunge for­ward and end up push­ing their knees past their toes. Think about lung­ing straight up and down. Ad­vanced: Add a jump as you al­ter­nat­ing legs.

Dead bugs –

lie on your back with your hands in the air. Push your leg away from you with 1 arm and raise the other over your head. Ad­vanced: do both legs at the same time.

Push ups –

these don’t have to be hard. Op­tions are feet against a bench for a be­gin­ner, on your knees or on your toes for an ad­vanced op­tion. Keep your core braced and drop to el­bow height, keep­ing your head in a neutral po­si­tion, aligned with your straight back.

Butt raises –

lie on your back with your knees bent and feet on the floor. Lift your hips up to knee height and down, but don’t touch the floor with your butt. Slow and steady works best here. Ev­ery­thing is work­ing - abs, butt and thighs. Ad­vanced: Try do­ing it with 1 leg raised out straight. Don’t col­lapse your core.

Yvonne Cenciotti is a mother of three and pas­sion­ate about help­ing oth­ers with their fit­ness jour­ney. She has been in the fit­ness in­dus­try for over 25 years, and has a ca­reer span­ning pre and post na­tal ex­er­cise, chil­dren’s ex­er­cise, group in­struc­tion, out­door group train­ing and per­sonal train­ing. She re­cently pur­chased Stepz Fit­ness Thornleigh, a hy­brid gym of­fer­ing cus­tomised pro­grams, group train­ing and 24/7 gym ac­cess and which en­cour­ages lo­cal res­i­dents of all ages and fit­ness lev­els to en­gage in reg­u­lar ex­er­cise, to stay healthy and to achieve their health and fit­ness goals.www.stepz­fit­ness.com.au. Tel: 8411 2627

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