The Meanfitfoxes 3 Steps To Fitness

In Motivation, Trainingby Polina

There’s a lot of confusing information about how to exercise.

Which is why one of our core missions here at Meanfitfoxes is to make exercise, health and fitness less complicated for women.

So here is our 3-step framework for training both for ourselves and our clients. Do it in this order, do it 3 (at least 2) times a week, then get ready to buy yourself a new wardrobe – you’ll need it!

  1. Weight training.

    Want to become stronger, leaner, more energetic?  Burn more calories without counting them, watch the flab melt, become a confident can-do Fox? Weight training! You might guess we really, really like weight training for women’s fitness, health and confidence. When we talk about weights we mean proper, heavy weights. They won’t turn you into a She-Hulk! We ladies don’t have enough testosterone, and building muscle takes a lot of time, dedication and patience. Concentrate on squats, lunges, shoulder presses and some core exercises, and you’ll find yourself tighter, more toned, you’ll look leaner and, most importantly, you’ll get the inner confidence that really only comes from lifting weights. It’s impossible to describe but once you feel it, you’ll be addicted!
  2. Interval training.IMG_20150705_141727Think of interval training as “super cardio” – at regular stages in your cardio session you push yourself into the anaerobic threshold (the scientific term for when your body can’t fuel itself with oxygen). You’ll know the feeling when you’re unable to speak, breathing heavily but still need more air. You’re creating an oxygen debt which, when the body goes through recovery, keeps consuming calories, even at rest. I love the rowing machine for this. I do sprint intervals for 100m every 100m (so 100m steady, 100m sprint) and continue for 5-10 minutes. If you are a cardio queen already go for full 20 minutes. If 20 minutes is easy, then decrease the steady parts. You’ll love it and hate it 🙂
  3. Stretching and mobility.IMG_20150705_145135We all spend too much time sitting down hunched over a desk, our phones, our computers. This really does our posture and health no good at all. Dedicated stretch and mobility time is essential both at the start and end of your workout. As a warm up I do dynamic stretching and mobility, to cool down I do deeper, static stretches. I tend to concentrate on my hips and upper back.

You might notice that we don’t include “aerobic” exercises – that’s because they are just not that effective, if you’re in reasonable shape. I’ll write about that more in a future post 🙂

Exercises and stretches will be available for download once our app is ready, meanwhile get in touch for a session! 🙂