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Women's Health Week - A Plan Just For You

By HERWriter
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Find yourself through fitness! Congratulations ladies, on taking the first step to a healthier you. Think of Women’s Health Week as the beginning of a journey where you will not only get healthier, but find balance in your life too. I have developed plans specifically for women, addressing the components of fitness which will make a difference not only in your physique, but in your health and well being as well. There is so much information about fitness that it is sometimes difficult to navigate what is best for you. That is why as a woman, I developed the following balanced plan to meet your specific needs.

I would be remiss not to mention my own fitness success story. In 1997, I weighed 340lbs. Through diet and exercise, I was able to achieve my goal of losing nearly 185lbs. My transformation affected me so much that I became a trainer and instructor so I can help others like you reach their goals. The below basic plan consists of those qualities which help me stay healthy and maintain my weight loss. You should consult with a trainer to progress through various areas of fitness including: cardiovascular training, strength training, as well as a mind/body component of yoga and Pilates. Remember to add in some cardiovascular activity at least 30-40 minutes three times a week in addition to the following plan.
(You should do two sets of 10-15 reps for each exercise, unless otherwise specified.
Rest 1 minute between sets.)

Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.

Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.

Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.

Ball Squats

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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