-edmonton fitness and 30 minute hit

The 30 Minute Hit: A fitness studio in Edmonton like no other

Have you ever tried working out in fitness gyms and clubs and failed to get the results you always wanted? Or did your fitness training reach a plateau that you no longer see growth as a possibility? If you answered yes to either or both of these questions, don’t fret.

Edmontonians like who have realized the futility of their recent fitness program turn to circuit training women’s fitness program to avoid plateaus and jumpstart their fitness training.

There are several fitness studios in Edmonton that cater to the needs of a fitness-conscious population. Fitness programs for children, youth, and adult are available but when it comes to circuit training, only a few fitness program in Edmonton can genuinely deliver the desired results.

Among the leading circuit training fitness program that’s specifically designed for women is the 30 Minute Hit. The formula rests on having a qualified group of trainers in the field of boxing, kickboxing, and other core strengthening exercises and a world-class set of fitness equipment for circuit training.

Unlike partner-based workouts, the 30 Minute Hit always has its own instructor on floor to assist women clients and motivate them as they kick and punch their way to a fit and healthy lifestyle. The fitness studio do not only boast of its high-trained and certified instructors; it also has a kinesiologist and Personal Trainer as its head instructor.

The 30 Minute Hit studio in Edmonton is designed for women regardless of their level of fitness. Getting rid of workout plateaus can be easy not only with the help of personal instructors but also with the help a friendly and non-intimidating environment can provide.

Prior circuit training experience is not even necessary in joining. You may start the circuit any time but no later than 30 minutes before the closing of the studio. While results may vary depending on personal physical circumstances, it is highly recommended to train for an average of three sessions each week to maximize results. Women in Edmonton who joined the 30 Minute Hit have seen results in as early as their second week of training.

4 Important Benefits of Physical Fitness

Being physically active offers many benefits to your overall health. Physical activity is a major factor in the proper function of your body and your mind. If you exercise on a regular basis, you will feel more energized and more alert; furthermore, your body will be healthier inside and out. Here are some of the most important benefits of physical activity.

Warding off disease is one of the most important benefits that physical activity offers. Physical fitness has been known to slow down or prevent numerous diseases, such as: high blood pressure, high cholesterol, diabetes, arthritis, osteoporosis, and heart disease. Furthermore, by following a regular fitness regimen, you may be able to slow down the aging process. When you exercise, your joints and your muscles become stronger and more flexible, which reduces your chances of pain and other problems that many aging adults are faced with.

Another benefit of regular exercise is the reduction of stress. Exercise is a great distraction from your every day troubles and it gives you a chance to rid your body of the excess energy which you might otherwise use towards worry and stress. And a third benefit of regular exercise is basically a more energized lifestyle. Everyone knows that exercise boosts your energy levels and your stamina. When you exercise, endorphins are released into your bloodstream. These endorphins have the power to provide you with energy for the rest of the day. On top of giving you physical energy, regular exercise also boosts your brain power. By increasing our energy levels we increase serotonin in our brains, this leads to improved mental clarity. This could help us become more productive at work and at school. So the next time you find yourself doubting what physical fitness can do for you, read over this article and imagine all of the health benefits you could be gaining right now.

Famous Fitness Options

As life accelerates, people are feeling an intense need to get into regular exercise programs and workouts to keep fit. Those who do so willingly enjoy innumerable benefits. Those not so willing often have to adopt it as a treatment to fix what later ails them. ?

People really want more from their lives today know the benefit of regular exercise. They are signing up for regular exercise programs. As we know that necessity is the mother of invention, and many new avenues of different exercise programs and fitness classes have become popular as people seek to improve their health. The fitness programs that most of the gyms are offering today are:

yoga – This is a whole body fitness regime from ancient India. It was created thousands of years ago by the sages to keep physical as well as mental fitness maintained and improving. It includes various postures and breathing techniques to calm the body. This is also a step to increase connection with spiritual aspects of the self.

Pilates Classes – This is similar to Yoga in its approach to fitness. They help you improve body posture; strengthen core muscles and work to strengthen overall the body. The main emphasis is given on strengthening muscles and body balancing.

Weight Loss – As obesity is growing, more and more people are aware of weight loss benefits. Gyms are offering many weight loss exercise programs on demand. This helps to reduce weight and helps a return to healthy living. These programmes may include cardio exercise, fat and calorie burning exercise, body toning exercises and workouts for strengthening muscles.

Body Toning Programs – These help you achieve a flat and firm stomach, buttocks, thighs, and toned muscles. These exercises are generally done lying on a mat and work well.

Tai-Chi and Karate Programs – Earlier these were considered for self-defence only, but now they are important workouts to strengthen muscles and tone-up your body. They offer exercise through the dynamic of physical combat that serves both the body and mind.

Swimming – This has been a great way of gaining health for ages. This is a whole body exercise which strengthens your body and is a lot of fun in the water. Every one enjoys swimming, and its good for every one of all ages. This is often helpful for people suffering from back pain or arthritis.

Cycling – This is also a good exercise for those who cannot take up heavy exercise. It allows you to maintain the level of speed and effort thats right for your own pace. This firms up muscles in legs and improves heart and lung functionality, a great fitness program for all, especially for ladies, and elders.

Fitness programs for seniors – There are many special fitness programs for seniors. They can include cardio, aerobic, dance, swimming, cycling, and many more activities. These programs are designed in consideration of common complications that seniors or elderly people may face. ?

You should consult your gym administrator before taking up any exercise program. You should discuss any health issues with him/her in detail before signng up for a program.

Physical Fitness Essentials

The entire medical profession will tell you that people who are fitter will generally have less health problems. They will also say that one of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver?s seat, or with a phone call, exercising and being physically fit can be tough case to sell. It requires a massive change in behaviour.

Everyone should exercise, yet survey shows that less than 30% of the western world adult population gets the recommended thirty minutes of daily physical activity, and at least 25% are not active at all.
Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

There is some good news! It is never too late to get moving and shaking. Exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

How do you get started?

Consult your medical practitioner and tell him or her of your plans. You will be tested in some ways and given some guidance and encouragement. Some of the concerns may be:
(a) Heart related – A stress test may be arranged
(b) Diabetic retinopathy ? caution about activities like weight lifting and jogging that may cause ?retinal detachment?
(c) Peripheral neurothapy ? caution about feet intensive weight exercises and recommend low impact activities like swimming, rowing and biking.

The next step is to seek advice on what exercises should be in your program and it you have not exercised for some time and explanation on how to do them.

It is a good practice to have regular checkups with your medical practitioner especially when you intend to ramp up your activity.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should be enjoyed. It is true that you do not often see joggers smiling as they exercise but it is good to see them exercising in a relaxed way. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Just DO IT!

How To Get What You Want – Know What It Is!

Outcomes – how do we get what we want?

People who get what they want consistently in their lives all have a similar strategy.

Firstly, they think about what they want, not what they don’t want.

Secondly, they mentally rehearse having it already.

Thirdly, they think about the consequences of getting it, positive and negative, to themselves and those around them.

Fourthly, they make sure that they can take action themselves, and that someone else is not responsible for the action.

Let’s take those in turn.

They think about what they want, not what they don’t want. Our minds can’t imagine “not”. “Not” only occurs in language, not in our internal representations. So if we tell ourselves not to do something, we are, in fact, instructing our minds to think of the very thing that we don’t want.

Think for a minute about the following statements:

“I mustn’t eat cake today.”

“I don’t want to start an argument with anyone.”

“I must be careful not to slip.”

As you read these statements, what images come to mind? Eating cake, having an argument and slipping over, probably! Whatever you imagine happening acts as an instruction to your unconscious mind to do it.

It is much more effective to give yourself the following instructions as alternatives to the above statements:

“I will eat healthy food today.”

“I will be polite to everyone I meet.”

“I will walk carefully.”

With these statements, you will imagine what you do want, rather than what you don’t want.

My wife and I discovered that our son Thomas has a very effective strategy for running races. He imagines himself running across the winning line, having already won the race. In other words, he mentally rehearses the outcome. And he wins races!

The more sensory rich your rehearsal, the more likely it is that you will achieve your outcome.

Ask yourself: How would I know if I had achieved the outcome? What would I see, hear and feel?

They think about the consequences of getting it, both positive and negative, to themselves and those around them.

In other words, does what they want fit with who they are and what’s important to them? They put themselves even further into the future and ask themselves, “What will happen when I get what I want? Will I lose anything that I have now? How will it impact on those around me and is it worth it?”

“What will happen if I don’t get what I want? What will be the negative consequences of things staying the way that they are?”

It is important to look at things from both perspectives as this reinforces our motivational tendencies to move both ‘towards’ the thing that we want and ‘away from’ the thing that we don’t want. What we call in the trade, a double whammy!

They make sure that they can take action themselves, and that someone else is not responsible for the action.

We are only responsible for our own behavior. We cannot set an outcome for someone else to behave in a certain way and expect it to happen.

We have to look to ourselves first. What can we do differently that will make it more likely that the other person will behave differently towards us?

If your outcome fulfills the conditions below, it is more likely to be achieved.

Phrase It In the Positive:

What do you want? (Not what don’t you want)

Using language that describes what you do want makes it much more likely that you will get it.

Create rich, sensory based, evidence of success.

How would you know that you had it? What do you see hear and feel? How would someone else know that you had it?

Creating evidence procedures is very powerful as it really connects you to your outcome.

Finally, take yourself even further into the future to imagine what is beyond the successful completion of your outcome by asking yourself the following questions:

What will happen when you do get [your outcome]?

What won’t happen when you do get [outcome]?

What will happen if you don’t get [outcome]?

What won’t happen if you don’t get [outcome]?

These, then, are some of the strategies of the most successful people. Try them on, practice them regularly, and notice the difference they make.

5 Components of Physical Fitness

physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*? Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

*? Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

*? Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*? Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

*? Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.


To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible Diet.


The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.


To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.


Providing a variety of activities reduces boredom and increases motivation and progress.


Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.


A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.


The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Walking And Weight Loss

exercise, in any form, needs persistence and the right effort to be effective. Walking can be a very effective method of weight loss, provided the right effort is made, and it is coupled with an appropriate Diet.

For walking and weight loss to work you must expend more energy from your body than you?re putting into it. For instance, if you are losing 100 calories each day walking, but increase your intake of calories by 100 calories each day, there will be no effective weight loss. And on an average, it takes 3500 calories to burn 1 pound of fat from your body.

In order to succeed at walking and weight loss, set a reasonable target ? it is not recommended that one lose more than a few pounds a week. Examine your lifestyle and make modifications to your diet. Simple modifications can add up. Cut out excessive fat from your diet, and replace it with healthy foods. It is natural to feel hungry as you burn more calories everyday, but try and eat foods that don?t add on the pounds unnecessarily.

Set yourself a walking and weight loss goal, breaking it down calories, duration and speed. It is important not to exert yourself too much, or your whole effort will prove to be counter-productive. Starting with a moderate pace, increase it as the weeks go by and level it off by walking for about an hour each day. During this one hour of exercise, step up the intensity as you go along ? by covering more miles per hour, or adding weights to your body while walking, or walking uphill. The greater the intensity of your workout, the more calories you will burn. Similarly, a heavier body will burn more energy, so adding weights can greatly aid you in losing more weight.

Aside from exercise, another factor that will be instrumental in helping you lose weight is the right mental attitude. Without that, you?re most likely to abandon your walking and weight loss efforts mid-way, or grudgingly carry out your routine which is not really helpful. Each morning, remind yourself of the end goal ? what is it that you are trying to achieve and why. Tell yourself of the immense benefits of your daily walk ? a healthier body, a healthier mind, weight loss, more self-confidence and a much better sense of well-being.

Physical Fitness Isn’t Just a Cosmetic Exercise

The reason that topics such as physical fitness and healthy eating are so popular, especially in online searches, is that so many people are generally unfit and overweight. Consider this. Over thirty per cent of Americans are classed as obese. That is a huge number; so large in fact that one has to as questions of the culture and environment in which they live.

Health education is getting better all the time. Children are more and more aware of their health and fitness, and conduct their lives accordingly. But do children pursue fitness out of vanity, or simply for their health? Personally speaking, the reason for wanting to have physical fitness does not matter. What is important, is what you achieve, not why you achieve it. But should we be looking beyond the cosmetic element of physical fitness, and at the health benefits? Being healthy means avoiding many diseases in society that have proven to be killers.

I am sure that you will be aware that carrying excess weight can contribute to things such as heart disease. Did you know though, that in recent research, nearly seventy per cent of type 2 diabetics found that all signs of their diabetes disappeared when they underwent surgery to reduce the stomach. Had they lost weight using conventional methods, I am sure that these people would have experience much the same benefits. In a nutshell, those with physical fitness tend to be less susceptible to disease and also tend live longer.

People should not be put off from keeping fit by thinking that it is going to be too hard. The first thing that you should do is to set a realistic target or goal. Setting a goal is probably the most important thing that you need to do. Setting an unachievable goal will make the task much harder. Set aside half an hour a day for a brisk walk. Go for a swim, or something like that. Doing exercise does not need to be expensive either. Walking cost you nothing, and a good walk will benefit you greatly. If you are able to get to a gym to use their equipment, so much the better. Having a variety of equipment at your disposal will make getting your exercise more varied and more fun. But don’t just walk into a gym and start pushing weight. Seek help from an expert to set a program that is suitable for you.

Going on a bike is another activity that is relatively cheap. Once you have the bike itself, the world is yours to discover. Your body will get a good workout and the cardiovascular side of things will burn lots of calories, which is an excellent benefit. In fact, if you are overweight, the best goal setting you can do is to seek a eight reduction; even if it is only a pound a week. Combine the exercise with a little calorie watching, and you will be on the road to physical fitness. As long as you use up more calories than you take on board, you will lose weight!

Doing regular exercise becomes a habit. And once it is a habit, it is easier to maintain. Some people get so used to doing regular exercise that they start to feel bad if they miss a session. As long as you don’t get obsessive about it, wanting to do exercise regularly is a good thing.

Life for many in the western world has become far too easy. Many jobs involve sitting at a desk, and the body misses out on a lot of the movement that it needs to stay in trim. Couple that with over eating and bad Diets, and we are asking for trouble. To compensate for that, you should schedule in some regular exercise to keep you in top physical fitness, and pay close attention to what you eat.