Shal – Page 3 – TRANSFORMATIONS FITNESS AND COACHING

WHITEBOARD WORKOUTS!

Posted on by Shal

Welcome to the Whiteboard Workouts!!

They are quick, but intense workouts that you can do as a pick me up when you are feeling an energy slump, or do a few times through to get a complete workout for the day!

Sometimes there will be pictures accompanying them-I’ll do my best with that.

WARM UP:

I would recommend warming up for about 3-5 minutes before jumping into this. Warm up could be intentionally walking up and down the steps, or up and down the hallway, riding a stationary bike..- or it could even be briskly doing chores. Warm up helps prime your body for the work it’s about to do. It enables better performance when doing the activity, and also (more importantly in my opinion), helps reduce the risk of injuries.

RECOVER:

If it is a High Intensity Interval Training (HIIT) workout or some other type of circuit, there will be time assigned to recover.

It means just keep walking around where you are, catching your breath, grabbing a sip of water- not lie down- or get comfortable with a cup of coffee!! hahaha!!

COOL DOWN:

Do try to cool down, and maybe even do a few stretches for around 3-5 minutes at the end; or at least walk around where you are and allow your body to get back to a comfortable heart rate.

HYDRATE:

Keep yourself hydrated- a sip here or there during recovery times, and then be intentional to drink plenty of water after your workout through the day too!

CAUTION:

Don’t push yourself through pain (unless it’s the mental agony of doing it!! or you are sure it’s just the muscles doing work they are not used to!!).

Please be sure that your are medically cleared to engage in this kind of intense activity.

Click HERE if you would like to know more about what I do as a Personal Trainer.

I WAS FEELING SLEEPY….

Posted on by Shal

I admit it, I slept later than I should have last night- and still had to get up early since the kiddos had school… so not long after they left, it hit me… I started yawning away, with my head feeling a little foggy… hmmmm… time for a nap… or some coffee…. but I know well that a nap at that time of the day just makes me all the more lethargic, and as for coffee- well caffeine really doesn’t do much for me. It’s quite frustrating sometimes since I have nothing to keep me awake if I need to drive or study – or write a post!!

So what did I do?… I laced up my sneakers… I knew that was probably the only way I would have a productive morning. I got my sneakers on, walked around the house doing a few quick chores to warm up and then started working on some intervals in a short workout I had put together for my other Facebook Page (Walk with Me- A fitness Journey with Shal).

And that totally did the trick. I had to take pictures for that FB post, and although I think I have some dark circles from the late night, I don’t look sleepy- I am as fresh as can be.

That exercise energized me and got me through the next few hours. And I sure needed the energy since the kiddos had a snow related half day and were coming home in time for lunch…

Try it next time… when you’re feeling sleepy and know that a quick power nap won’t do the trick- try reaching for your sneakers instead of coffee. Not only will you feel energized… but you’re getting some exercise in too- and won’t that make you feel good?!!

HELLO WORLD!!

Posted on by Shal

Hello there! When setting up this website, the various templates all had “hello world” set as their post title… and I figured it is very fitting to use it here!

While my “Get to know me” page says a few words about me, this is the place where I will be able share a little bit more of things in my heart, head and life. I’ll talk about food, family, friends, fitness, faith and flowers!! Well, probably not really about flowers, but just thought it worked with the alliteration.

Some of you may have followed my Facebook page “Walk with me: A Fitness Journey with Shal” (Thank you ), where I shared some of my journey to a healthier, stronger and fitter life, and these posts will reflect those themes….

But if you notice, my business is called Walk with YOU- because now I would love to come along with you in YOUR journey. I am really excited at the opportunities I will have to walk alongside you in this process. To be honest, it’s not always easy, not always fun, but it is always worth it, as you discover more about yourself and move forward.

So once again I say HELLO AND WELCOME to each of you! I am really so glad you are here.

Shalini