TWEEK YOUR FITNESS AND ENJOY
CONFIDENCE, STRENGTH & STAMINA
FREE FITNESS PROGRAM
For Women Over The Age Of 40
I want to help you explore Australia, New Zealand and other beautiful parts of the world the active way, so preparing your body - muscles and mindset, will guarantee you feel exhilarated when you accomplish walks, treks, and activities scheduled on retreat itinerary's.
I encourage you to go at your own pace - do as little or as much as you like on your retreat however, I would hate you to want to join in on an outdoor adventure or scheduled exercise class, but feel you can't because you don't have the strength, stability, or overall fitness to do so.
My focus is on you having a wonderful experience with myself and all the other ladies attending. I want you to feel relaxed, capable and excited to join in on our daily outdoor adventure or classes, secures your confidence.
Following are exercises to help you prepare your body.
Done at least 3 times a week, you will be noticeably fitter and stronger.
Cardiovascular fitness (often referred to as Cardio) is the capacity of your heart, lungs, and blood vessels to supply oxygenated blood to your working muscles
Any activity you do that requires your heart to beat faster, and for your lungs to draw in more oxygen than when you are at rest, is called cardiovascular activity. The ability to increase your heart rate and maintain the elevation for a good length of time, reinforces your cardiovascular fitness.
Activity such as brisk walking, climbing crests, hills or stairs, jogging or walking in shallow water, lap swimming, bicycle riding, canoeing, playing a racquet sports, jump rope, follow a YouTube fitness class, from home, or dancing to your favourite music for a minimum 20 minutes at least 3 times a week, will secure you excellent fitness for your lifetime.
Make an appointment with yourself 3 times a week minimum, to participate in a minimum 20 minutes of consistent movement that elevates your heart rate and makes you puff a little. Start slow and build up gradually every week until you can either go for longer, or increase your intensity.
Scroll down further to follow my 6 week walking plan.
CORE STRENGTH CONDITIONING
Your core muscles are in your lower back, pelvis and abdomen. They all work together to improve your posture and stability but not only that, conditioning your core muscles will also improve your torso strength which we can lose too quickly as we age resulting in simple tasks like getting out of a chair, becoming hard to do without assistance.
SUPERMAN (OR SUPERWOMAN)
Kneel on all fours making sure your weight is evenly distributed and your hips are not rotated. Please a towel or a pillow under your knees if necessary.
Extend your Left leg to straight, and when stable, extend your right arm infront of you. Hold for 5 slow counts. Again, make sure you do not rotate your pelvis or hold your breath.
Repeat on the other side. Alternate each side a minimum 5 times. Note, as you progress and get stronger, aim to lift the opposite foot's supporting toes, off the ground.
THE PLANK (Also known as The Hover)
Start on all fours and walk hands out until you feel your torso is in a straight line from your shoulder to your hip. You may stay on your hands or drop down to your elbows as I show you here. Please a towel or a pillow under your knees if necessary.
Hold this position for as long as you can, with the goal to eventually hold for a number of minutes. Make sure you do not dip your back, rotate your pelvis or hold your breath. You might only hold a few seconds to start.... and that's great. But keep going because it exhilarating to increase your hold time week to week.
Aim to hold your plank 3 times.
Note, as you progress and get stronger, come off your knees and place your toes into the ground
LAYING LEG EXTENSION
Lay comfortably on your back on a firm surface with both your knees bent.
Raise your right foot off the ground, and without holding your breath, extend your right leg to straight. Hold for between two to 5 counts, and bring back in. Repeat another 10 to 15 times on this side before repeating on the left leg.
Remember, start with just a few and build up to 10 to 15 on each side. Do not allow your back to lift off the floor. A strong core will stop your back from coming into play.
MUSCLE STRENGTH AND CONDITIONING
Walking is one of the key fitness activities we will participate in when we getaway for a number of days together. Strengthening your glute (bottom), hips, quads, hamstrings and ankles will offer you the freedom to confidently join in on all walks/treks, and feel confident to do so.
LOW GLUTE SQUAT
You do not require a barbell to do this exercise however, please place your arms in position as if you were holding a barbell, as this will require deeper muscles to be used.
Stand with feet shoulder width apart with straight arms on outside of knees.
Slowly travel your straight arms toward the floor while you bend your knees, push your toosh back and out, and flatten your back.
Dig your heels into the ground as you slowly reverse the squat until you're in a full standing position again.
Repeat this move 10 to 15 times.
This exercise should be done slowly, and if you are unstable please stand near a wall, high chair back, or something stable that you can hold onto.
Stand upright with both feet together. Step your left leg forward and drop your right knee toward the ground (this is where you need to lock on your core muscles for stability). Return both knees to a straight position. Step left leg back to start position. Repeat on the right leg.
Note: Don't drop too low if you suffer with knee pain.
Alternate each side 8 to 15 times.
SIDE LEG RAISES - Hip Strengthening
Lay on your right side with your head supported by your hand.
Bend your right leg and keep your left leg (top leg) straight. Make sure your body alignment from shoulder, through to your knees and ankles, are straight.
Raise and lower your left leg slowly and in a controlled manner, 15 to 20 times. Only lower your leg to approx. even height to your hip as I demonstrate in picture 1. Transfer your weight to your left side and repeat exercise 15 to 20 times.
Repeat Left and right side 3 times. That is 3 sets of 15 to 20 lifts.
HIP RAISES - For all over lower body conditioning
Lay on your back. Place your hands on the floor, or across your chest as demonstrated. Knees are bent and feet are shoulder width apart.
Raise your pelvis toward the ceiling and squeeze your glute muscles. Dig your heels into the ground. Lower back down 95% of the way and then raise back up again.. Repeat the hip raise 10 to 20 times dependent on your conditioning.
I won't need to tell you where you will feel this exercise. If done correctly... you'll feel the muscle activation!
Repeat another 2 times.
GET FIT TO TREK
Don't allow your current fitness to stop you from attending our adventure filled walking retreats to stunning destinations.
Follow the plan below to get your body ready to step out and enjoy yourself.
Always let your GP know you are starting a new exercise program to confirm your health will manage the program
Sip on water during your walk (water bottle) if walks are longer than 20 minutes. Always drink 1 to 2 glasses of water when walk is complete
Ensure you wear a good quality walking shoe when walking outdoors
Stretch you hamstrings, quadriceps, hips, an calves during or after each walk
Easy Walking = leisurely walk
Moderate walk = 20 to 25 steps every 10 seconds on level surfaces or small inclines
Brisk walk = To a speed that challenges your breathing and muscles. Add crests/inclines, small hills, staircases