Kalev’s Fitness Tips #5

When it comes to exercise, variety is very important. It forces your body to adapt to different types of stimulus, thus preparing you for more types of activity! Don’t just walk on the treadmill; increase the incline. Don’t just go for a run outside; challenge yourself on a hill, or climb the steps in your apartment.

If you regularly lift weights, go see a trainer for a few sessions to get a fresh look at your program. Do you always run outside? Try taking a small group session at your local gym, a boxing class or a spin class. Whatever it is that you do for exercise, each day try to modify it just a little bit to make sure you are constantly adapting and improving.

For more information our 3D approach at Kalev Fitness Solutions, click here.

Visit Kalev Fitness Solution to learn more about Kalev, and don’t forget to follow him on Twitter (@kalevfitness) for a daily dose of fun fitness updates and inspiration!

Kalev’s Fitness Tips #4

This week’s tip is all about stretching. Stretching and flexibility are crucial parts of your fitness and preparation for exercise. Good flexibility can help prevent injury, and allow proper balance between muscle groups as you strengthen!

• Do lots of stretching of the quads and hamstrings. This will help keep you flexible and prevent injuries.
• It’s important to warm up your body before stretching so your muscles become more pliable.
• After warm-up but before your exercise session, use dynamic stretching (stretching that involves movement).
• After exercise try static stretching (traditional stretching).
• Hold stretches for 30 seconds or longer to achieve optimal benefit.

Here are some suggested stretches:

Standing Quad Stretch

 

 

 

 

 

Laying Down Hamstring Stretch (with a Rope or Towel)

 

 

 

 

For more information on stretching, try taking a core and mobility small group training session at Kalev Fitness Solutions to help with your flexibility!

Visit Kalev Fitness Solution to learn more about Kalev, and don’t forget to follow him on Twitter (@kalevfitness) for a daily dose of fun fitness updates and inspiration!

The Team Global Winner Is….

Thanks to everyone who joined Team Global! As promised, we have drawn a winner for this awesome set of prizes, valued at $750:

• 2-night stay at the Sheraton Vancouver Wall Centre Hotel
• A one month Exclusive Club membership with Kalev Fitness

And the winner is (drum roll please)…. ROB HARVEY! Congratulations, Rob!

Kalev’s Fitness Tips #3

We’re just going to jump right in with Kalev’s fitness tip from this week’s Climb Times newsletter. If you’d like to read his first and second tips, just click on the links to be taken to his website!

Fitness Tip #3:

Incorporate squats and single leg step-ups on a bench or stairs. This will help strengthen your legs, increase your endurance and get your heart rate up as well. Go for high reps on this one so you can really feel the burn!

You can do this in the gym or on your own. For example, make use of a park bench or an indoor or outdoor staircase. Once you’ve got the hang of it, you can increase intensity by adding weights, like dumbbells or a medicine ball.

Visit Kalev Fitness Solution to learn more about Kalev, and don’t forget to follow him on Twitter (@kalevfitness) for a daily dose of fun fitness updates and inspiration!

That’s Right – We’ve Got Pro Tips!

If you’ve been reading your Climb Times, you will already know that this year we’ve got some extra help for you in the form of a professional fitness expert! Kalev, of Kalev Fitness Solution will be providing you with a series of fitness tips designed specifically with the upcoming Stairclimb for Clean Air in mind.

With over nine years of experience as a personal trainer, and plenty of personal experience with rehabilitation and overcoming physical setbacks, Kalev will help you plan ahead, decide on a fitness plan, and even give you some insider tips!

Make sure to check your inbox every two weeks for our Climb Times news letter – which contains not only important updates and fundraising tips, but will also have a brand new pro tip from Kalev, especially for you! (We’ll also be posting tips here, so make sure to keep an eye on 739 Steps!)

Want more? Follow Kalev on Twitter @kalevfitness.