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Keep it Movin!


Keeping up with our theme of “Move More”, below are some great ways to get moving in different environments!


At home – Body weight workouts are a great option for those who may not own equipment or have the time or luxury of getting to a gym! These workouts can be fun as they’re so versatile. You can follow dance videos online, have a personal trainer create personalized workouts for you, or even just take the knowledge you already have and apply it to a strength workout!

Sample at home bodyweight workout:

Warm up with Jumping jacks 3x20

Perform 3 sets of each exercise.

1. Squats - 15 repetitions

2. Push-ups - 10-15 repetitions

3. Lunges - 10-12 repetitions/leg

4. Triceps dip – 12 repetitions

5. Elbow plank - 30 seconds

Keep in mind the sets and reps can all be adjusted to your needs!


At the gym – Workouts at a gym are extremely versatile as you have weights, cardio, and body weight options! If you are new to the gym, setting up a session with a personal trainer is one of the most beneficial things you can do for yourself! This session will allow you to dive into your goals, determine a plan to achieve them most efficiently, and help you to answer any questions you have about training, technique, and equipment. Creating a good balance of cardio, strength and mobility is ideal. This can look like 2-3 days of strength training weekly and 2+ days of cardio weekly and 2 + days of mobility work, depending on your availability and current fitness level!


At work – Getting movement at work can be very easy and kept simple! Think about getting more steps and simply moving versus trying to get a full workout during your break.

Try things such as:

· Parking farther away to get extra steps in

· If you get coffee on your break, make sure to walk

· Get up every 20-30 minutes when you can, walk around the office

· On your lunch break go outside for a quick walk


Outside – Getting outside to move is not only good for the body, but also the mind! Something as simple as a walk is effective and often calming, especially with the sun that we’ve been getting!


For more questions or for help getting more movement into your day, contact our professionals today at personaltraining@heavensacademy.com

Need a bit of motivation. Join our 21-Day Be Strong Challenge. Call to register 403-263-3113.

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