Here is a complete guide to this blog website, where you will find a write up about each of the six categories. 2 minute video above.
This blog fully explains the whole programme. My goal is simple…to guide and support you to a level of fitness and energy you may have never thought possible.
It’s a formula that I have been refining for 25 years. You could say it’s a complete package of health, fitness and wellness.
I call it the…
…Restore Your Body Programme
It’s educational, effective and efficient. As well as an improvement of fitness, you will also experience a positive shift in your health and longevity. Furthermore you will learn about healthy eating and ways to reduce stress?
Here are some common reasons why people give up their exercise routine:
- “It quickly gets boring”
- “I don’t have enough time”
- “I don’t have the right equipment”
- “I can’t afford a gym membership”
- “I’m not fit enough to get started”
- “I lack the motivation”
Any of these sound familiar? The Restore Your Body Programme addresses all these concerns.
This programme is varied, requires little or no equipment, is supportive,
welcomes beginners and…it’s FREE!
FITNESS – Cardio
Cardio Training – Once a week for 20 – 30 minutes
Most people think achieving a great level of fitness requires hours and hours of hard slog. Quite the opposite is true. Endurance type exercise where you spend long periods of time at a constant pace is not only counter intuitive to the how the human body has evolved but often leads to injury. There is another, far more efficient and proven way to get and stay fit.
Short bursts of concentrated intensity not only save time but actually achieve better and safer results than steady pace cardio. You tax both your aerobic and anaerobic systems and the health benefits are numerous.
Basically, you are looking to raise your heart rate for 20 to 60 seconds and then recover for 1 to 2 minutes. You then repeat this up a maximum of 8 rounds. The fitter you become, the more you do.
You can choose any dynamic type exercise. e.g. cardio machines, running outside, jogging in place or any fast arm/leg movements. I enjoy the variety of a mix!
As always with exercise, listen to your body and rest when needed. You can gradually build up the amount of sprint time and the number of sprints as your fitness improves.
FITNESS – Strength
Strength training – Once a week – 20-30 minutes
Strength training gives you the support you need for life chores, gardening, sport and to maintain an effortless good posture.
You can use either body resistance, stretch bands, gym machines or dumb-bells. Or a fun mix of all these. Choose 6 to 8 exercises and with little rest in between, perform one very slow set of each muscle group. 1 slow set takes around 1 to 2 minutes with each repetition lasting around 10 seconds.
Aim to feel good muscle fatigue around 6 – 8 repetitions
Beginners should feel a mild discomfort in the muscle, advanced students should feel a strong fatigue, like you can’t actually finish the last repetition. (Please note, that sort of intensity requires supervision).
Be sure to use a variety of muscles, so include arms, chest, back, shoulders, legs and abs. Slow conditioning is tough…beginners might need to move at a slightly quicker pace and take rests between sets.
As always, remember to warm up and warm down. This type of training is much better than an hour of half-hearted intensity with most of the time resting between sets!
The Train with Danny series are the full routines and the most recent video blogs. You will notice that we spend as much time warming up and down as we do training!
Click here for a mix of videos that make up a full strength routine.
HOLISTIC – Restorative
Restorative exercises – Twice a week, spend 20-30 minutes
This covers the more rhythmic and subtle side of exercising. This is all about gently mobilising your joints, stretching your muscles and finding a good posture that becomes your norm.
You are not looking to work hard with these sessions.
With cardio and strength sessions, you do need to put some effort in to gain results. However, when it comes to improving flexibility, subtlety is the key. If you push a stretch, your muscles will tighten…the opposite of the goal…length.
We use exercises from Pilates, yoga and Aston Kinetics to improve the mobility of your hips, shoulders and spine and to improve the suppleness of all your muscles.
This in turn supports the effectiveness of your dynamic sessions. These sessions also help to heal injures and improve your posture.
For all restorative videos, please click here.
HOLISTIC – Relaxation
Relaxation – Twice a week spend 20 – 30 minutes
At times, stress is inevitable. Stress can actually be a good motivator for change and to help get tasks completed!
However, how you manage and react to stress has a direct affect on whether it will affect your health. Taking time out for relaxation will not only calm you in the moment, but give you tools for how to be more relaxed if a stressful situation does arise.
Even though I have an undercurrent of relaxation through all exercise sessions, dedicated stillness is very important.
For audios, videos, write ups about stress relief and how to use your mind to achieve your goals, be sure to check out the Mind & Relaxation category.
LIFESTYLE – Daily Life and Healthy Eating
The Success of this Programme has 2 More Vital Considerations
Even with the above all set in place, how you move your body in daily life is a key factor in whether or not you will get results from this programme.
If you have a sedentary job, or spend lots of the day seated, then you need to move about regularly. This will activate your fitness benefits and help with body awareness and good posture. Prolonged periods of sitting have a detrimental effect on your health and longevity.
It doesn’t take too much effort to implement this strategy and I have many videos on the daily life category for supporting your movement and posture in daily life. Just click here.
There is one more vital element of this programme
Experts estimate that 80% of your fitness results come from diet. Get food right and your fitness results will be quick and lasting. Get it wrong and no matter how hard you train, you’ll stay right where you are.
Basically you can’t train your way out of a poor diet. For more information about nutrition please visit the healthy eating category.
So there you have the whole programme.
What next? You have two choices:
1 Build your own…simply head to the home page and choose an exercise category for today…strength, cardio or restorative. You can the read a blog or two about healthy eating. Also watch a video about posture in daily life. Finally, when you have time this week, enjoy a guided relaxation.
Here is a mini breakdown of the 6 categories this blog has detailed:
Cardio exercise – Once a week
Strength exercise – Once a week
Restorative exercise – Twice a week
Relaxation – Twice a week
Daily Life – Mindfulness and good posture
Healthy eating – feeding yourself wholesome, nourishing food!
2 The second option is to head over to my courses website – www.restore-your-body.com. Here you find full courses such as my Spine Care Series and the 8 week Restore Your Body Programme. These are purchasable courses.
If you have any questions, please post a comment beneath this blog and I’ll get right back to you.
Alternatively, hit the contact me button:
Your body is waiting for you…get started today and your body will serve you for the rest of your life.