EVOLUTION STRENGTH & FITNESS NEWSLETTER
Volume 1 | Issue 2
Date: Monday 13th April
Dear valued members,
Have you been using your extra time in isolation positively or negatively? These circumstances are completely out of all our hands and remember we are here to help and stay connected with you all. Here’s this weeks top tips:
#1 – Set yourself two daily non-negotiables
These are two things that will help you to improve your day to day life during this time, two things that bring you closer to your goals and keep you moving. E.g. walking 10,000 steps a day, stretching daily, drinking 2-3L water, sticking to your nutrition plan or even creating a daily checklist of todos. Pretty much give yourself two things you MUST complete daily. Start with two and build on that each week. Maybe you start with increasing your steps and hitting your water goal and you nail that so you add 10 minutes of meditation each day and the next week you add 2 stretching sessions a week. Before you know it you’ve already created 4 new healthy habits! GO YOU!
#2 – Try and move every single day
Being at home we tend to move less and sit more, we aren’t getting up steps walking around work or getting classes in at the gym. That means we have to allocate time each today to move. This could be just 10 minutes if that’s all you can manage, but 10 minutes EVERYDAY does add up. I find it easier if I schedule it in as an appointment with myself. I wouldn’t cancel an appointment last minute with anyone else so why should I with myself.
Isolation Workouts – Give these tough bodyweight workouts a go:
1. 30 minute AMRAP(as many rounds as possible)
– 50 pop squats
– 40 reverse lunges each side
– 30 plank jacks
2. 20 minute EMOM (every minute on the minute)
– ODD minute – 10 pushups and 10 situps
– EVEN minute – 50 mountain climber
Tip is to complete the work as quick as possible and rest for the remainder of the minute, complete each 10 times = 20 minutes.
The gym is offering a weekly FREE online group class to keep you all accountable and moving. This class will be every Monday 6pm starting Monday 20th April. If you love it and we get enough interest, there may be more to come.
Email firstname.lastname@example.org OR message 0423281675, we are here to help with programming, nutrition ideas or even just a chat. Remember we are in the HEALTH & FITNESS industry and your holistic health is important to us. So please don’t be afraid to reach out.