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'The indispensable first step to getting the
things you want out of life is this:
decide what you want.

- Ben Stein

A successful fitness program is adaptable and flexible enough to take into account changes in your schedule, your moods and any life change that you might encounter. When I don’t have time to make it to the gym there are a few exercises that I try to do each week to maintains my overall body strength and conditioning. These three exercises top my list for effectiveness, fun and most importantly they work. Try them and see if you agree.

Enjoy the newsletter and have a blessed week!

Cathy Morenzie

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Feature Article

My Top Exercise Picks

To Strengthen Your Legs – The Lunge

The lunge is an excellent exercise to develop the strength of your quadriceps, hamstrings, gluteals ( bum) , inner thighs and the muscles of the hips. Do them anywhere… while walking in a park, beside your desk at work or during commercials of your favourite program- try 2-3 sets of 20 repetitions 3x per week. Be sure to stretch out the legs after.

For the Upper Body - The Push Up

The classic push up is a great exercise because it works many muscle groups at a time ! Its strengthens the shoulders, chest and triceps as well as many other muscle that also have to work hard to keep your body up. Try as many as you can complete in one set then repeat. Watch your strength improve each day ! To challenge yourself try them with wide arms, thumbs touching or with one leg extended behind you. Be sure to stretch after.

To Strengthen Your Core - The Plank

The plank is one of the best exercises to improve your strength in your abdominals, back muscles, and stabilizers… in fact, most of the muscles in your body have to work in some way or another ! Challenge your co-workers or family to plank contest or better yet—be the life of your next dinner party ! Hold for as long as you can up to one minute and repeat 3x per week.

• These exercises and recommendations are for people who currently participate in regular exercise. Please consult your doctor if you are considering starting a fitness program.

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Nutrition Tip of the Week

Keep it Simple

Instead of counting calories and grams of fat; keep it simple:

• get into the habit of cooking with healthier oils
• minimize your calories from beverages and avoid ones with added sugar
• avoid eating after 8:00 pm
• set a quota on fast food eating ( maybe 1x per week)
• consume only multi-grain breads and cereals

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Exercise of the Week

Exercise Description:

Muscles Worked

Instructions:

1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

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About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.