Shift Ur Shape

Hey Guys, I’m about to run a small group short - 4 week “bulk” program and am looking for 1-2 more guys who are keen to pack on a bit of muscle! Starting next week, if you or you know of someone who might be keen to push a similar result coming into the summer, please reach out and let me know!! 💪🏻💪🏻

Dive.
Network.
Dream big.
Plan ahead.
Get up early.
Stay focused.
Watch less TV.
Invest in ‘ur’ self.
Read more books.
Avoid time wasters.
Take calculated risks.
Write down ‘ur’ goals.
Make ‘ur’ health a priority.
Live on less than you make.
Do work that matters to you.
Learn from people you admire.
Foster meaningful relationships.
Cultivate an attitude of gratitude.
Take action, even when it’s scary.
Have a powerful and inspiring “why”.

“The man who moves a mountain begins by carrying away small stones”
- Confucius

Track & Field Inspired Sprint & Bodyweight Workout.

PROGRAM:
800m track run
*bodyweight circuit
600m track run
*bodyweight circuit
400m track run
*bodyweight circuit
200m track run
*bodyweight circuit

BODYWEIGHT CIRCUIT
25 Bodyweight squats
20 Pushups
15 Lunges (each leg)
10 Tricep dips
60 second plank

Try this one in ‘ur’ own time! If you don’t have a track you could simply use ‘ur’ local neighbourhood 😊🏃🏽‍♀️💪🏻
Time ‘ur’ workout and then try to beat ‘ur’ own time the next time you attempt it!

As the general population, we all have some idea that exercise is important and is required to add to our weekly/daily routine!! But how much exercise is recommended for the the average adult??

The Department of Health and Human Services recommends these exercise guidelines for the average healthy adults -

* Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
* Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do at least a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, hiit (high intensity interval training) and aerobic dancing.
Strength training can include use of weight machines, free weights, your own body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing.

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
If you want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes or more a week.
Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health and longevity, even if you get the recommended amount of daily physical activity.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all. What's most important is making regular physical activity part of your lifestyle.

Probably the wisest thing anyone can do to make sure they get the recommended dosage of exercise into their week is be involved in something. Having something regular to be involved in, where ur presence or participation is relied upon is the best way to keep ‘ur’ self accountable.
Examples include enrolling in a soccer, football or netball club, a dance studio or a group fitness class.

At Shift Ur Shape our weekly program is designed to take care of all the aspects recommended by the Department of Health and Human Services, both aerobic and strength activities...
If you find ‘ur’ struggling with the recommended exercise dosage or you have just decided it’s time to do something about ‘ur’ health and fitness; get in touch with Shift Ur Shape and come take part in ‘ur’ free 2 week trial today!!

A big congrats and shoutout to Samantha Fulton. Sam was an X personal training client of mine and trained with Shift Ur Shape years ago in the build up to her wedding. Recently she has rejoined us at group training after taking on her own weight loss journey. She had already dropped a decent potion of the weight through the Ketogenic diet prior to joining us, but lacked motivation to exercise...
Since joining us in April, she has been sticking to her 2 sessions per week consistently and sticking to her diet! Learning to make time to prepare food has been Sams biggest lesson to herself!
Congrats Sammy! You should be proud of yourself. We are all proud of you - the results speak for themselves! 🥊

Personal development and growth plays a significant role in contributing to ‘ur’ maturity, success, and overall happiness in life.
Seeking out growth opportunities is essential because it helps you to reach beyond ‘ur’ comfort zone and extend ‘ur’ self into new areas to achieve greater or more challenging things.
Personal growth helps you learn to become a more proactive and responsible person by changing ‘ur’ behaviors and habits to more conducive, productive, and beneficial actions. It also can help you to improve or grow your interpersonal communication skills, which are integral to successful communication. Whether you are trying to communicate with others in ‘ur’ personal or professional life, these often elusive “soft skills” can mean the difference between having good relationships with people or always feel like ‘ur’ butting heads and getting nowhere with them.

Personal growth often requires a change of mindset. Genuine personal growth can only be achieved by having a mindset that seeks out continuous growth. This mindset also includes actively trying to be more positive and practicing greater awareness of both ‘ur’ self and others. Although some days may feel like you’ve taken two steps forward and three steps back, that’s okay — it’s all part of the growth process. Embracing a growth mindset means being able to adapt better to adversity and challenging situations.
Eventually, when you stick with it, ‘ur’ personal growth journey can lead you on a new path that can help you change ‘ur’ life both personally and professionally!
Who are you “growing” into?

What dreams & more taste like 🌊
⠀⠀
For her
the ocean
was more
than a dream,
It was a place
she needed to visit
to find herself.
⠀⠀
and when she returned
to the city,
you could see the sun
in her eyes, the wind
in her hair, and taste
the infinite salt
on her lips.
⠀⠀
-Josè Chaves