HachéFitness

How Exercise Trains Your Memory and Cognition We are never aware something as simple as recalling a memory actually involves a multitude of subprocesses to work.

Ps. I would include this in addition to or during your run.

My "Freedom Fitness" program is if you are really pressed for time or you want to add to your runs all you need is 10 minutes to help you work out. This short workout seems simple (you only need a wall/tree and a chair/outdoor fence, etc.), but is definitely a killer. So don't take it lightly. You should do each exercise for 30 seconds, then follow a 10-second rest before proceeding to the next exercise. Do not go beyond the 10-second rest period. Remember to follow the order of the 12 exercises.

1. Jumping jacks - do a traditional jumping jack
2. Wall or tree sit - Sit as if you're on a chair and press your back to the wall. Engage your core.
3. Push-ups - perform a traditional push-up
4. Abdominal crunch - do a regular crunch. Remember to cross your arms in front of your chest and not behind your head.
5. Step-up on chair or "log" - Stand a foot away in front of a chair. Step up with one leg, then another until you're standing on the chair. Step back with one leg, then follow it with your other leg.
6. Squat - perform a traditional.
7. Triceps dip on chair or log - Turn your back on a chair. Support yourself using your arms. Your legs should be at an angle. Now lower yourself using your arms. That's one dip.
8. Plank - do a traditional plank.
9. High knees - Stand and while running on the spot lift your knee as high as you can , do it with the other leg.
10. Lunges - perform a traditional lunge.
11. Push-up and rotation - do a pushup. After a pushup, remain in the starting position, support yourself using your left arm as you raise half of your body and arm. You should be facing the right side. Lower your right side, do a pushup and do the same with your left.
12. Side planks - perform a traditional side plank.

If you want to increase the intensity simply add time, ie. 45 sec. and/or increase weekly frequency. There you are, this workout will barely take up your time.
But will definitely keep you fit.

HachéFitness
Serge Haché

Hope everyone is healthy and fit, summer is arriving soon so keep on training hard.

Excellent training session Leslie, you are working so hard to reach your goals. Congrats, and keep it up.

Have you scheduled training sessions for the week yet? Many studies prove that if you plan and schedule your fitness, you will increase your chances of reaching your goals. Best of luck, and train hard.

Awesome trail run on the north Shore mountains this morning , sun was out and so many people being active. Love it.

Happy Valentine's Day to everyone who has ever trained @ HachéFitness here in Vancouver. Have a wonderful day.

Weekly Dietary Suggestions - It's important to eat fruits and vegetables as they are nature’s multi-vitamin, providing the body with all the nutrients it needs for top performance and function. These foods are also packed with antioxidants; plant substances that help protect our cells from harmful free radical oxidation. Fruits and vegetables have an array of different vitamins, minerals, and phytonutrients so the deeper the colour, the more nutrients it contains.
And be sure to include a wide variety of colours and types. Aim for a colourful plate with at least 3-5 servings/day of vegetables such as broccoli, red bell peppers, asparagus, spinach, sweet potato, butternut squash, purple and green cabbage
Example: salad at lunch, 2 veggies with dinner, 3-5 servings of fruit/day such as blueberries, raspberries, prunes, strawberries, banana, pineapple, mango, dried figs Example: Fruit smoothie for breakfast, 2 pieces fruit for snack.

HachéFitness is now offering online training.

Are you interested in accomplishing your first 5km,10km race or Half-marathon or Marathon please contact me.
As a Fitness coach based in Vancouver I can provide guidance, expert instruction and immediate feedback to meet your specific needs all through online coaching. Be Active and Live Life so you can increase your quality of life.
Be Happy and be Fit, take care.

Another great workout effort this morning, it was wet but everyone worked very hard.
It's so nice to see everyone training so hard and staying focused.

Excellent training session yesterday, lots of hard work, positive attitudes and we also did some heart rate testing, etc. Great work everyone.