Luis Moresco – LIFE – Personal Fitness Trainer
	Luis' passion is to help people achieve their goals through hard work and determination. He has a degree in Physical Education and a diploma in Personal Fitness, RPM, Spin, Aqua and Group Fitness. 'Don't limit your challenge, Challenge your limit”

As we suggested last week, you need to be consistent and disciplined in your eating and exercise routines.
This week we would like to make some simple suggestions as to how to get an easy regime started. LIFE Personal Fitness recommends that before any type of cardio exercise, you do a warm up, this could be a 5-10 minute walk, run or bike ride.

Next you can go for a 2km walk/run. To begin your running training we want you to use lamp posts as your reference points as they are spaced 50m apart. So walk one, then run one, and continue till you get to 2km. On the way back, however, try to run as many lamp posts as possible before you stop. Then when you stop, count your heart beats for six seconds and multiply by 10 to get your BPM (beats per minute).

As long as you are consistent with this throughout the week you will notice a change as you will be able to run for longer and your heart rate goes down faster. This is what we call IMPROVED FITNESS!
While we are working your cardio we also need to work on muscle strength and tone and an easy exercise to begin with are push ups, three sets of 10 push ups and 20 sit ups in between each set daily.

Now equally as important is your rest and relaxation techniques as this is proven to be the best recovery for exercise pain. Many leading scientists in this field state that relaxation leads to a state of serenity that in turn reduces anxiety and improves your concentration and the capacity to focus on your objectives i.e. weight loss, work promotion or establishing a new relationship! Start with five minutes quiet meditation twice a day and increase until you are meditating for 20 minutes.

So this week's goals are simple, do: 1-cardio, 2-push ups, 3- relax.

Check out Dawn's healthy meal option for this week's blog.

We are now on Face Book – check out 'Life Boot Camps”