Welcome to the Mindful Fitness Weekly newsletter designed to inspire, motivate, and empower you on your fitness journey. We've curated the latest updates, insightful studies, exclusive discounts, and an effective workout routine just for you. Let's dive in and make this week one step closer to achieving your fitness goals!
Let's Get Better!
Study of the Week
Letter From @JustCellus - 5 Effective Strategies to Stay Consistent with Your Fitness Routine
Happy Monday and Good Morning!
Are you tired of starting a fitness routine only to find yourself falling off track a few weeks later? Do you yearn for the consistency that will help you achieve your fitness goals? Don't worry, I got you! In this letter, I'll be sharing 5 effective strategies to help you stay consistent with your fitness routine, ensuring you're one step closer to realizing your fitness aspirations.
When it comes to achieving any goal, setting the right foundation is crucial. That's where SMART goals come into play. By setting Specific, Measurable, Achievable, Relevant, and Time-bound goals, you give yourself clarity and motivation. Whether it's losing a certain amount of weight, running a specific distance, or mastering a new yoga pose, defining your goals will fuel your determination and provide you with a roadmap to success.
Creating a schedule and sticking to it is another powerful strategy. Treat your workout sessions as non-negotiable appointments with yourself. By establishing a structured routine, you'll engrain the habit of regular exercise into your daily life. Take the time to assess your schedule, identify time slots that work best for you, and block them off for your workouts. Remember, investing in your health is a top priority, and this commitment to yourself will pay off in the long run.
Accountability and support can work wonders in keeping you on track. Seek out a workout buddy or join a fitness community to surround yourself with like-minded individuals who share your goals. These accountability partners will keep you motivated, provide support during challenging times, and celebrate your victories. Whether it's sharing workout progress, swapping healthy recipes, or simply offering words of encouragement, the power of a supportive community cannot be underestimated.
While consistency is key, it's normal to face obstacles along the way. However, with the right mindset, you can overcome them and stay motivated. Remember to reward yourself for reaching milestones, no matter how small they may seem. Treat yourself to a relaxing massage, a new fitness outfit, or a day off to recharge. Additionally, draw inspiration from success stories of others who have achieved their fitness goals. Their journeys can ignite your own motivation and remind you of the incredible transformations that await you.
In closing, let's recap the 5 effective strategies to stay consistent with your fitness routine: set SMART goals, create a schedule, find accountability and support, overcome obstacles, and stay motivated. By implementing these strategies, you'll be well on your way to a more consistent and fulfilling fitness journey.
Stay committed, believe in yourself, and remember that each step forward, no matter how small, brings you closer to the healthier and stronger version of yourself that you envision. You've got this!
Wishing you endless motivation and unwavering dedication on your fitness journey.
Let's Get Better,
Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training
Purpose: Resistance training (RT) combined with appropriate dietary intake can promote a concomitant increase in skeletal muscle mass (SMM) and reduction in fat mass, a condition termed body recomposition. This study's primary purpose was to explore the effects of protein ingestion on body recomposition after 24 wk of RT in older women.
Conclusions: Results suggest that protein intake is a moderating variable for body recomposition in older women undergoing RT, with a low protein intake having a less favorable effect on body recomposition.
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Workout Routine of the Week: Upper/Lower Split
Here's a 5-day workout routine with an upper body/lower body split for intermediate lifters aiming to build muscle and lose fat. This program incorporates compound exercises to target multiple muscle groups and promote overall strength and hypertrophy. Remember to warm up properly before each workout and adjust the weights and repetitions based on your individual capabilities.
Day 1: Upper Body Push
Barbell Bench Press: 4 sets of 8-10 reps
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Incline Dumbbell Flyes: 3 sets of 12-15 reps
Triceps Dips: 3 sets of 10-12 reps
Cable Pushdowns: 3 sets of 12-15 reps
Abdominal Plank: 3 sets, holding for 30-60 seconds
Day 2: Lower Body
Squats: 4 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 10-12 reps
Walking Lunges: 3 sets of 12-15 reps per leg
Leg Press: 3 sets of 10-12 reps
Standing Calf Raises: 3 sets of 12-15 reps
Hanging Leg Raises: 3 sets of 10-12 reps
Day 3: Rest or Cardio
Day 4: Upper Body Pull
Pull-Ups: 4 sets of 8-10 reps
Bent-Over Rows: 3 sets of 10-12 reps
Seated Cable Rows: 3 sets of 12-15 reps
Dumbbell Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 12-15 reps
Russian Twists: 3 sets of 10-12 reps per side
Day 5: Lower Body
Deadlifts: 4 sets of 8-10 reps
Bulgarian Split Squats: 3 sets of 10-12 reps per leg
Leg Extensions: 3 sets of 12-15 reps
Glute Bridges: 3 sets of 10-12 reps
Standing Calf Raises: 3 sets of 12-15 reps
Plank: 3 sets, holding for 30-60 seconds
Note: It's important to progressively increase the weights as you get stronger and maintain proper form throughout the exercises. Rest for 60-90 seconds between sets to allow for sufficient recovery. Additionally, incorporating cardiovascular exercise on your rest days or after workouts can help with fat loss and overall fitness.
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That's all for this week's newsletter. Keep pushing, stay dedicated, and remember that your progress matters. We're here to support you every step of the way.