Welcome to AS Fitness Blog

Here you will find all sorts of information regarding fitness. Hope you enjoy!

2-3 times a week can change your life

In my line of work, I’m frequently being asked a lot of the same questions. The concept of physical fitness and living a healthy lifestyle still seem like a complicated task to some people. With social media and the vast amount of information that’s at your fingertips, I can understand why people get mixed messages.


One of the biggest questions I get asked is “How often should I work out?”

My answer may surprise you because I know that my answer sometimes shocks new clients. They usually expect me to tell them “You need to be in the gym 6+ days a week; if you’re in there for less, then don’t even bother working out”.

And to my complete lack of surprise, there are some industries and people that will tell you exactly that.

In my opinion, starting with 2-3 workout sessions a week is a great way for beginners to kick-start their fitness lifestyle, while also maintaining their busy schedules. By training 2-3 times per week, you will increase your productivity & energy levels while maintaining and encouraging life balance.

Personally, I believe most people quit before they even get started because they set their expectations far too high. For example, a lot of people began their 2017 by saying “I’m going to go the gym every weekday! I’ll start this Monday.”

New Years Resolution

Keeping the second part of that promise is easy, and most people do begin that Monday workout. But going to the gym for the next 4 days straight is something that most people, if not all people, fail to do.

Believe me when I tell you that 2-3 times a week is enough and will absolutely start you on your way to getting the results you want. As you progress and your body begins to recover faster, you can always bump up your workout sessions per week. Start slow, end strong. 

There are so many benefits to making physical activity a habit in your life. Here are a few:

#1 – Burning Calories

Studies have shown that incorporating bodyweight/weighted exercises boosts your metabolism even after you’ve finished your workout, for up to 36 hours! You are also increasing your lean muscle mass, and lean muscle BURNS MORE CALORIES!  


#2 – Reshape your body

It’s true; your transformation won’t be overnight. It will be a journey, and it won’t happen instantly. But eventually, you will soon find that it’s easier to button your pants. You’ll suddenly be reaching for smaller shirts in the stores, and before you know it, you’re staring at your muscles in your bathroom wondering “Where did those come from?”

#3- Increase Strength & Flexibility

Working out will increase your strength. It’s great to see the visual changes, but there is an extra level of pride you will feel when you can do five more crunches, or sink into that squat a little lower. Adding stretching to the end of every workout will help ease muscle soreness and make getting out of bed a whole lot easier.

#4- Overall Health

They say it takes 21 days to form a habit. Any habit. If you commit yourself to working out 2-3 days per week for the next 21 days (that’s only three weeks!), not only will you have developed the habit of regular physical activity, but you are already going to see the improvement to your overall health. Your mood will improve, you’ll think clearly, and you’ll be less likely to scream at people in your car during rush hour… (maybe).

If any of this feels like an overwhelming task to do by yourself, or you aren’t comfortable building your workouts, hire a personal trainer to get you started and guide you; especially during these crucial beginning stages. Excellent personal trainers will personalize your workouts, give you tips on form, assist with motivation, and keep you on track.

I challenge you to make the commitment to yourself. Start today. Not next Monday, not next month. Make arrangements to work out 2-3 times this week. Make note of what you excel at, and what you are struggling with. It will keep you motivated to see how you’ve grown, how far you’ve come, and what you can improve on.

Check back to this blog, because in the coming days I’ll be bringing you my favorite exercises. I’m going to break them down for you, step by step, and make it easy for you to incorporate them into your routine.

What are your reasons for wanting to work out? What motivates you?

What is your start date?

December 2017
« Jan