Health Flex Fitness (2025)

12/02/2021

4 TIPS to start your FITNESS JOURNEY

1 - Make a pact with yourself!
Promise yourself (or someone else if it works better) that you will commit to exercise. There is only one way to see the results: stick to the PLAN!

2 - Have a GOAL
Most people have a big goal (look like Gisele Bundchen or Tom Brady) but what can help you get there is having small, realistic, short term goals. What can you achieve in a month, a week or even in a training session?

3 - Start from the beginning
When your body is used to resting and have no idea what is exercise, you need to start with just a little bit of exercise and it should be light! With time your body will ask for more by telling you that whatever you are doing is not a challenge anymore. It's time to move forward!

4 - If you fall, stand up and keep going!
Everyday is a different day and some days are harder than others. If for any reason you could not reach your goal for yesterday, look forward and stick to plan.

11/02/2021

What is the BEST EXERCISE?

Swimming, running, weight lifting were considered as the best and most complete exercises in the past but is it true?

If we can reduce the needs of the body down to 2 I would say that you need to work on strength and cardio.

It helps us to refine our search for a good exercise but I'm afraid that it's not enough.

If you look at olympic athletes you will notice that the marathon champion will never be the powerlifting champion and vice-versa.
The human body (unfortunately) cannot get to the maximum in these two capacities at the same time, you're either have an excellent cardio condition or are super strong.
Using this example, it's easier to see that swimming for hours will not make you strong, lifting all the weight in the gym will not make your cardio system good enough to run a marathon.

There is NO PERFECT EXERCISE!

For a regular person, achieving the best condition in strength and cardio is the healthiest goal and we cannot do it with one single exercise.

A COMBINATION of strength and cardio training are the best to lead you to a healthier life.

09/02/2021

HealthFlex TRANSFORMATION!

4 weeks
15 pounds
3.9% less body fat
Before 24.81%
After 20.91

We still have a long road but in this challenge but the start was A-MA-ZING!

Do you want to join us? Send a message NOW!

08/02/2021

Once you conquer squats and lunges you can start putting them together.

Try the exercise in the video and pay attention to:
- maintain your hip in the same height during the exercise
- keep your knees out on the squat position
- keep your chest upright

Have fun!

05/02/2021

Looking for a fun way to burn some calories this weekend?
Why don't enjoy a little bit the snow while it last?

According to Harvard, here is the approximate calorie burn for:

Downhill ski
125 pounds person: 180 calories in 30 min
155 pounds person: 223 calories in 30 min
185 pounds person: 266 calories in 30 min

Cross-country ski
125 pounds person: 240 calories in 30 min
155 pounds person: 298 calories in 30 min
185 pounds person: 355 calories in 30 min

Snow Shoeing
125 pounds person: 240 calories in 30 min
155 pounds person: 298 calories in 30 min
185 pounds person: 355 calories in 30 min

Sledding, luge, toboggan
125 pounds person: 210 calories in 30 min
155 pounds person: 260 calories in 30 min
185 pounds person: 311 calories in 30 min

04/02/2021

3 classic exercises to build muscles at home

1) Push ups

This exercise works your chest, shoulders and triceps amongs other muscles that are holding your body position or helping to control the movement. Start with easier versions like push up with knee support and develop your strength until you can perform a full range of motion push up with feet support.

2) Squats

This classic works all the muscles in your thigs and hips among other muscles in your lower legs and core. Start with air squats, paying attention to your posture and build your strength until you can use extra weights (at home you can use soap bottles or a bag with anything inside as weights). Make sure that your movement is correct before adding weights to your exercise.

3) Planks

A variety of planks will definitely build up your core. You can start with easy versions on your knees or with your hands on a bench/sofa and develop to elbow and feet on the floor position. Side planks will also help your core to be even stronger.

Let us know if you are getting better!

03/02/2021

Exercise and breastfeed

New moms who want to exercise can face several questions regarding their health but especially the baby's health. Maybe you heard your grandma saying that the exercise will stop your milk production but what really happens?

When you are breastfeeding, your body will spend around 900 calories to produce 1 liter of milk (daily production can vary 800-1200 ml/day). If the exercise is too intense or too long it may cause a calorie deficit and YES, it may affect your milk.

Don't panic! You can still exercise as long as your routines are well planned and your diet is adequate.

Your baby will also benefit from YOUR benefits. Losing weight and getting stronger will help you but the baby will definitely feel your better mood coming from the exercise.

Are you ready to start exercising mommy?

02/02/2021

Should I feel nice and comfortable during an exercise?

It may sound a bit harsh but the answer is NO!

Your body needs to be challenged in order to improve its condition. It doesn't mean that you should feel pain at all, but if the exercise is too comfortable and easy you are probably not getting much from it.

You can challenge your body in different ways like changing the weights, number of repetitions or even the exercise. If you are limited because of current COVID restrictions and are working out at home, changing the time or even the room that you work out could give your body a different stimulus.

Lacking ideas? Check our exercises or just ask! 😉

01/02/2021

High knees is a powerful exercise for your warm-up routine.
As long as you don't have any pain in your knees, back or any other joint related to the exercise, include it in your routine in sets of 30 seconds. It will boost your cardio condition and get your body ready for the work coming after.

Make sure that you don't hear too much noise from your feet landing on the ground and that you feel GOOD during the exercise.

Let us know your thoughts!

29/01/2021

3 FIT GAMES to play with your family

1) Animal games

Kids have a great time when they pretend to be animals. You can try animal WALKS or animal YOGA if you lack space. Everybody will work hard and have a lot of fun!

2) Twister

This classic mat game is THE MOST FUN choice! You can buy it online and start playing ASAP!

3) Obstacle course

You can create a fun and safe obstacle course in your living room and challenge the kids to see who is finishing faster. Dinning table, chairs, mats, everything can be used as an obstacle.

28/01/2021

5 REASONS of why having an ONLINE COACH

1) Accountability

This is the main reason I hired a coach. As a fitness professional myself, I know the strategies and techniques that I should follow to reach my goals. But having someone hold me accountable, who I have to report to, makes an incredible difference in my ex*****on and results.

2) More Affordable

Hiring a Personal Trainer is not an inexpensive commitment. People commonly pay over $100 for one session. Online Coaching is an opportunity to work with a trainer for a fraction of that price. Yet, the client would still get all the knowledge, guidance, and programming from the professional.

3) Save Time

I found that I saved around 20 minutes PER WORKOUT after hiring my coach. When I was on my own, I would show up to the gym and decide what exercises to do while I was there. There was no game plan set beforehand. Which left a few minutes here and there for deciding on exercises, and letting rest periods linger on.

A coach should have every exercise laid out for you 100% so you don't have to think about it.

They SHOULD have your reps, sets, and rest periods all laid out as well. Once you have specific rest periods to stick to, you will see your overall time in the gym decrease.

4) Maximize the use of your gym

A high percentage of people who go to the gym on their own aren't sure what type of exercises would help them see real results. So they end up on the treadmill or elliptical each time.

By providing a step by step program, an online coach can help you maximize the use of your gym, eliminate some of the guesswork and also the boring cardio.

5) Not alone on your journey

A lot of people are on a constant roller coaster of being consistent for a while and then falling off track for a while.
They may lose some weight then gain it back a few months later.
And one reason I believe so many people are experiencing this is because they are on their fitness and health journey completely on their own.

This is a lifetime journey.

Having a coach with you on the journey can be the difference maker in being on that inconsistent roller coaster or not.

Reach out to us if you are ready to thrive in your workout!

25/01/2021

Do you wonder why your wrist is painful after working out?

It may be because of your position during push ups.

Check on the video how the elbow is aligned with the wrist when you flex your arms. If your hands are too wide or narrow and your elbows are out, there's a hard combination for the wrist: load and lateral flexion. This position can also contribute to elbow and shoulder injuries.

Try and keep your wrist as straight as possible during your push ups!

Health Flex Fitness