When it comes to weight training you probably fit into one of three categories:

  1. Too much,
  2. Too little,
  3. Just right,

And today I am going to be talking about the Goldilocks principal of exercise, is “just right” exercise a real thing? Or just a fairy tale?

Possibly you are thinking that all exercise is good, and you’d be right, but different forms of exercise vary in their ability to keep a body metabolically younger.

Working towards a younger metabolic age underpins everything we do at Square Box Fitness. Therefore, programming workouts that promotes muscle regeneration is paramount.

But let’s be a bit more specific about how much exercise is recommended by Australia’s Department of Health (and most other countries) so no one can claim they didn’t start because they didn’t know the right amount to do.

It is recommended (here is the 158 page document)  that an adult do at least 150 minutes of heart rate increasing exercise on a weekly basis. That’s the fast walking, running, ball sports and other such things.

The muscle and bone strengthening activities should be done, twice a week or more, if you want to get ahead of the game.

Now you have no excuses not to get started. It’s also never too late to start if that was your other excuse!

No time, can’t get to class, don’t like the gym; too unfit to start a fitness program are also popular excuses. Don’t worry, if you are not coming to our Shape-UP Classes,   I have you covered with my 9-minute workout.

More about the 9 Minute workout

The program is about conditioning the body under time pressure, it means the workout is always challenging because as you get fitter, you can do more in 9 minutes.

It’s not complicated; I give you only three exercises a week, one to strengthen your heart, one to build core stability and one for muscle tone. You do each exercise for one minute, 3 times in a circuit format, 5 days a week.

Then add 20 minutes daily of something extra, a walk, cycle, swim, dance, tennis, golf, shopping, anything that gets you going!

If you can schedule a time for your 9 minute workout until it becomes habit it makes it less overwhelming to start.

A word of advice; working out 5 days a week can be frustrating when you don’t see the instant results that are so popular on social media…but guess what? Those photos are usually of two points in time and sometimes years apart!

If anyone was to post the daily tiny changes that are necessary for transformation – it would be very very boring and not at all inspiring!

I think photos should capture precious moments in time, of love and laughter, they will remind us of a life well lived. Enjoy your life well with daily exercise!

9 minutes of Daily Exercise Is Just Right!  Click below for more information and to download your Free 9 minute workout.


Live well with fitness!

Written by Anna: Fitness and Nutrition Personal Trainer @SquareBoxFitness.com