TKFit Elite

TKFit Elite updated their address.

at TKFIT we are all certified personal trainers. We don't do 'classes' we lead SESSIONS.
What's the difference between a class and a SESSION you may ask?
Most classes don't need any certification and can be lead by anyone the ones that you do need one for are nothing compared to a certifed trainers.
Classes don't produce RESULTS
Classes are usually free (get what u pay for)
The person giving the class won't take the time to know you and your goals, injuries and will modifie your exercises for you so you don't risk further injury.
All things you'll get with our certified personal trainers at TK FIT! YEAH BABY!
Yeah a free class at a gym might sound cool and you think hiring a professional is expensive try hiring an amateur and see how expensive that is lol

TURN UP THE HEAT!
Complete 2 Rounds of the Following. Warm up for 5-10 minutes, then perform the following exercises in order. Rest one or two minutes between sets and focus on good form FIRST.
25 pulse squats (shortie squats)
25 jump lunges
25 Burpee into Jumping Jacks
Rest.
25 rows (25 each side)
25 push-ups
25 scissor kicks (1-1-2-2)
Rest.
25 skull crushers
25 su***de push-ups (1/2 each side)
25 mountain climbers (1-1-2-2)

🛀Do you take regular downtime to refresh and recharge? When was the last time you did? 🛋

🔥Ready for a quick tip for boosting your workout results that works for ALL levels?!

It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.

💪It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.

💡PLUS – it has all the potential health benefits of regular workouts:

● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels

✅One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts.

If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat.

⏱A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.

And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!

Do you already do interval training?

REFERENCE
https://buff.ly/3fcSRL0
https://buff.ly/2tFOPof

This is crazy - the human sneeze can travel at speeds of up to 100 miles per hour or more! Moral of the story, make sure you cover your mouth when you sneeze.

BODY BURN!
Warm up for 5-10 minutes, then perform the following:
100 jump ropes
30 Dumbbell swings
30 Burpees with a High Pull
30 push-ups
30 Bicep Curl
30 Tricep Kickbacks
30 Full Sit-ups
Rest 1-2 minutes.
75 jump ropes
20 dumbbell swings
20 burpees with a high pull
20 push-ups
20 Bicep Curl
20 Tricep Kickbacks
20 Full sit-ups
Rest 1-2 minutes.
50 jump ropes
10 dumbbell swings
10 burpees with a high pull
10 push-ups
10 Bicep Curls
10 Tricep Kickbacks
10 full sit-ups
Cool down, stretch, and SMR for 5-10 minutes.

🔥CONTROVERSIAL TOPIC ALERT 🔥

💧Next time you need an energy boost in the middle of the day, ditch the energy drink and guzzle a big glass of water instead.

The caffeine, sugar, and stimulants (like taurine) in energy drinks can send your body on a roller coaster ride – giving you a quick dose of ingredients that rev up your central nervous system, and then send it CRASHING back down so you feel even MORE tired.

😵But that’s not all. They also can compound your energy problem by messing with your sleep!

💡A better approach is to drink plenty of water, get a little exercise, and make sure you expose yourself to light (natural sunshine is best). These are the best natural revver-uppers for your body.

If you absolutely MUST use something to boost your energy, drink the smallest amount of caffeine possible that gives you a small energy boost but won’t:
1) leave you feeling more tired in an hour or so, and
2) interfere with your sleep.

Up for the switch? Try it and see!

🤹‍♀‍How active were you yesterday (and today!)? 🏃‍♀‍

Studies show that on days you have to sit a lot, getting up and moving around for just a few minutes every hour can help improve your energy, focus, and generally make you feel better!

REFERENCE:
https://buff.ly/2P3PHhZ

💡Q: Does it REALLY matter whether I get 7-8 hours of sleep every night?

A: The answer is …. YES!

⭐We’ve all heard the popular hustle-and-grind saying: “I’ll sleep when I’m dead.”

But you’ll actually get MORE done – and do it better! – if you get enough sleep. PLUS, you’ll feel better doing it.

✅Here’s a quick rundown of WHY sleep is important:

● Your brain forms new pathways to help your memory while you sleep.
● Being rested helps you control your emotions and behavior.
● It improves your recovery from workouts.
● It keeps your hormones balanced (including those that control stress, blood sugar control, and food cravings).
● Plus, it triggers the release of growth hormone, which helps your body build muscle and repair cells.
● Getting too little sleep (in the long term) is linked with a higher risk of high blood pressure, heart disease, diabetes, stroke, and kidney disease.
● Getting too little sleep increases the risk of obesity.
● Your immune system performs better when you are rested.
● Getting enough quality sleep helps you be more productive and efficient during the day.

As you can see, your body isn’t asleep on the job when you’re sleeping – it’s actually working hard to keep you healthy, strong, and productive!

How many hours of sleep did YOU get last night?

REFERENCE:
https://buff.ly/2JSTxXQ

BURPEES! BURPEES! & MORE BURPEES!
Warm up for 5-10 minutes.

Using a clock, watch the minute hand and perform 15 Burpees on the 1st minute. After you have completed the 15 burpees, the rest of the minute is your rest time. Perform 14 Burpees on the next minute, and again the rest of the minute is your rest. Perform this all the way down to 5 Burpees!
Finish with a ½ Mile Run.
Cool down, stretch, and SMR for 5-10 minutes.

✏️📒Do you regularly track your meals or how much water you drink? 🚰

If you do, which app do you use – or do you use pencil and paper?

🌿Do you have any houseplants in your home?!

Or at your office?

Did you know they are actually linked with a SURPRISING number of health benefits … including less stress, better air quality, and improved focus.

Let’s see a pic! Share one and tag me on it. :)

REFERENCE:
https://buff.ly/3pFkX3b

Stress causes inflammation in our bodies. Try to include more anti-inflammatory foods in your diet like bananas, pineapples, carrots, and eating fish (or taking a good fish oil supplement) to reduce inflammation.

Warm up for 5-10 minutes, then complete 7 Rounds of this circuit. Rest one or two minutes between EACH round.
7 push-ups
7 V-jump into tuck jump
7 deck squats
7 jump squats
7 straight leg sit-ups (full sit-ups with the legs straight)
7 jump lunges per side
7 floppy burpees
Rest and repeat for 7 rounds.

💥 Hate to break it to you but …

… if you wear your shoes out of the house, there’s a good chance there’s p**p on them. 💩

Even if you never knowingly step in it!

Pretty gross. This is why it’s a good idea to think about going shoe-free in your house! (Preferably beginning in your entryway.)

Get this: scientists had people wear brand-new shoes for two weeks and then they sampled the shoes for bacteria.

The transfer rate of bacteria from shoes to clean tiles ranges from 90% to 99%!!!

Other studies have found a wide range of harmful bacteria on shoes, ranging from E. coli and C. diff to those linked with pneumonia … not to mention pesticides and other chemicals.

👉Do you have a shoe-free policy in your home? Are you going to start!?

REFERENCE:
https://buff.ly/3kcZLQN
https://buff.ly/2IGRvH0

🍅🍋How long do you usually spend in the grocery store … and how often do you go?

Market researchers say the average household makes 1.6 grocery trips a week – and the average shopping trip takes an average of 46 minutes.

Wow! I’m not surprised by the number of trips but their length took me by surprise.

How does your grocery shopping stack up against the averages?

REFERENCE: https://buff.ly/3bqypmv
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Add more raw, fermented foods into your diet! They are very rich in enzymes and they’ll help you to digest and absorb the nutrients you’re eating. Hello sauerkraut!