The aim of BrainFit programs are to assist client with starting and adhering to a sustainable exercise routine.
This is often best managed through a slow layering of exercise routines.
Over the next 12 weeks, you will transition through a number of stages of your exercise program.
As you progress, I will be outlining the benefits of each exercise stage on your physical health, metabolic health and brain health.
All the exercise programs delivered at BrainFit are based on the development of improved physical capacity and the maintenance of daily functional movement.
This means the BrainFit exercise programs AREN NOT exhausting, do not involve fast prone to standing movements and do not involve ballistic weights such throwing of kettle bell weights above your heads.
I want you to feel comfortable with your exercises and to feel as though you have more energy so please listen to your body as you progress through each stage.
I have broken your program into 4 week stages with the aim that after 12 weeks you will have developed a sustainable routine and exercise prescription that suits your health goals.
If you feel as though your program is making you more exhausted, achy or less motivated to exercise, please let Brodie know via email on firstname.lastname@example.org
Stages of the BrainFit Program
Initial Exercises Introduction to individualised injury rehabilitation and/or balance/ gait exercises to be completed every 2nd day Stage1 Week 1 to 4
Encouraging moderate cardiovascular exercise 3 x per week for 20 mins
Daily Back Care 5 minutes
Introduction to metabolic health and exercise education
Discussion of sustainability of lifestyle modification including “eating for fuel” approach and determining best fit model for dietary and exercise changes
Refining sleep health and stress management
Stage 2 Week 4 to 8
Introduction of resistance exercise including slow and moderate pace exercises
Slow session involves completing each exercise for 90 seconds at a time
Moderate session means completing your exercise in reps of 10 . Complete 3 sets of each
Refining “eating for fuel” approach and determining best fit model for dietary and exercise changes
Stage 3 Weeks 8 to 12
Introduction of Strength Endurance Session.
The strength endurance set is called a 300 set and involves completing 50 reps of each exercise with control and with minimal rest. You can move from one exercise to the other as often as you like until you have completed 50 reps of each.
Introduction of moderate to high Intensity bouts of exercise for 30 seconds at a time for a total of 6 sets of 30 seconds of high intensity ( heart rate goal will be discussed with you prior to these sets so you are aiming for your own individualised higher intensity heart rate goal. This set can be completed over 15 minutes.
Refining “eating for fuel” approach and determining best fit model for dietary and exercise changes fit model for dietary and exercise changes