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Kick-Start Your Transformation Beginners Workout

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The following Kick-Start Your Transformation Beginners Workout… is part of VFT’s 21 Day KSYT (Kick Start Your Transformation) Challenge Beginners Perform this workout 2 times per week when starting out. Then move onto 3 times per week. Allowing recovery days in between. eg. Monday, Wednesday, Friday. For beginners there is little or no rest in […]

Kick-Start Your Transformation Workout – Intermediate and Advanced

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The following Kick-Start Your Transformation Beginners Workout… is part of VFT’s 21 Day KSYT (Kick Start Your Transformation) Challenge Intermediate and Advanced Perform this workout 3 times per week. Allowing recovery days in between. eg. Monday, Wednesday, Friday. There is no rest between the sets within each of the circuits. Intermediate perform each of the […]

No Room To Move Workout (Donga Workout) – Stretches

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No Room To Move Workout (Donga Workout) – Stretches It’s a good idea to stretch every day, but it’s critical to stretch after exercise. Exercise is great for the body, but using your muscles causes them to become stiff and tight, unless they are stretched after use. A long-term lack of stretching even causes muscles to […]

Standing Quad Stretch – No Room To Move Workout

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Standing Quad Stretch This stretch is for the front of the thigh and works best if you position yourself by a wall, table, or other object to provide you extra support. Start by lifting one foot behind you and grab your ankle/foot with your hand. If you are stretching your right leg, it’s best to […]

Hamstring and Calf Stretch

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Hamstring Stretch This stretch can be done in a couple different ways. The most basic one is standing with your feet apart and bending over at the waist until you feel a stretch. Then just hold that position and relax as much as possible. Avoid reaching or bouncing at the bottom, because that puts unwanted […]

Lat-Side Stretch

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Lat Stretch This stretch is for your side/lat/back and is a little more complicated, because it is only really effective if you are in a good position. This can be done either in a sitting or standing position, so use whatever position feels best to you. Start by taking the hand of the side you […]

Chest Stretch

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Chest Stretch This stretch focuses on the chest (pecs), front of the shoulder, and can be used as a bicep stretch with a small modification. Stand near a wall and place the hand of the arm you want to stretch against the wall a little below shoulder level, with your fingers pointing backwards. With your […]

Shoulder Stretch

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Shoulder Stretch This is a basic arm across the body stretch and while it looks simple to perform, it’s very easy to cheat and decrease the effectiveness of the stretch. It can be done either standing or sitting and one of the keys is to maintain good posture throughout the stretch. This means, keep your […]

Exercise And Pregnancy – VFT Members Webinar On Exercising While Pregnant

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Quick Call Notes From Pregnancy and Exercise Coaching Webinar OVERHEATING – WHAT ARE THE RISKS and how long can you exercise before you start overheating? Sweating is the body’s way of cooling down. When pregnant, women are the most efficient air-conditioners around. Women are designed to lose heat effectively so when pregnant women exercise they […]