Smart Start Program

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We are super excited that you have chosen our community at Brickhouse Cardio Club Proctorville to kick start your journey towards a healthier, happier you!

The next 6 weeks are going to be amazing and fun and also hard sometimes. But we believe in you and with the support and community we have at Brickhouse we guarantee you will be successful.

Each week you will get emails with great articles to read that will help you in your journey. Follow the workout and nutrition plans as discussed with your Wellness Coach and if you have any questions we are just a phone call, text message, email or Facebook post away. You will never be alone in your journey to healthier and happier you!

You will have a tracking sheet at the Front Desk to track your classes and your progress… If you need to print one out just click here –> Brickhouse Smart Start Challenge Tracking

Here’s the Smart Start Brochure –> Brickhouse Smart Start Brochure

And all of our Smart Start Videos are on this page –> Smart Start Videos

Choose the proven path to fitness

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When it comes to motivation, your brain is a mysterious creature. One minute you’re pumped, full of enthusiasm. A few weeks later the excuses start to creep in, and before you know it you haven’t been to the gym all week. SMART START is a beginners plan for fitness that is based on scientific research. Follow this simple approach to guarantee that your first steps to fitness are not your last.

SMALL CHANGES

When you’re starting out, a good goal to aim for is 150 minutes of exercise a week. Research shows that with 150 minutes of exercise a week you will start enjoying the health benefits of exercise.

If you’re up for this challenge  you can begin following our scientifically-proven six-week introduction. This workout plan lets you know how to mix up your workouts to maximize effectiveness and keep it interesting.

Another smart move is to set some goals. Setting goals can be a huge help at any stage of your exercise journey. We suggest setting two goals; one based on the results you’re after and one on the behavior you’re trying to change. For example, I want to drop one dress size and I want to get to the gym twice next week. Stick these goals somewhere you will see them often, like the fridge or in your wallet.

Whatever you do, make sure your goals are realistic and don’t be too hard on yourself – remember, you’re just starting out. As you reach each of your goals you can reevaluate how much time you are exercising and what you are trying to achieve.

GET TOGETHER

People who work out in a group are far more likely to stick at exercise than those who go it alone.

Get Fit Together, a study conducted by Dr. Jinger Gottschall from the Pennsylvania State University, followed 25 sedentary adults through a 30-week program of group fitness classes.

The 30 weeks started with an initial six week period encouraging the exercisers to “dip their toes” into fitness before building up to a six-day-a-week exercise schedule. The gradual introduction meant that instead of feeling sore from overworking unfit muscles and giving up, the group actually enjoyed their  path into exercise.

The results were awesome – so good that participants delayed the onset of cardio vascular disease by an average of 3.6 years.  Over the 30 week study, 20 out of 25 study participants never missed a workout – a compliance rate of 98.8 per cent – almost unheard of in exercise studies. This commitment is proof that, when it comes to exercise, you shouldn’t go it alone – combining a steady start with the support of others works wonders.

SETTING A SCHEDULE

SIX WEEK GUIDE

If you are really serious about taking your fitness to the next level, try to follow this recommended guide for the first six weeks.

WEEK ONE

1x 20 min cardio workout, 1x 20 min strength workout and 1x 10 min core/flexibility workout

WEEK TWO

2x 20 min cardio workouts, 1x 30 min strength workout and 1x 20 min core/flexibility workout

WEEK THREE

2x 30 min cardio workouts, 1x 30 min and 1x 20 min strength workout and 1x 30 min core/flexibility workout

WEEK FOUR

2x 30 min and 1x 20 min cardio workouts, 1x 60 min strength workout and 1x 30 min core/flexibility workout

WEEK FIVE

2x 50 min and 1x 20 min cardio workouts, 1x 60 min and 1x 20 min strength workout and 1x 60 min core/flexibility workout

WEEK SIX

2x 60 min and 1x 30 min cardio workouts, 1x 60 min and 1x 30 min strength workout and 1x 60 min core/flexibility workout

Week One

Tired of starting a workout plan and then never sticking to it? Tired of finding yourself back at square one (or worse) every few months? Smart Start is your KEY to success. In this week we’ll create an easy to follow plan for the next 6 weeks that will have you ramping up your fitness so that you won’t feel discouraged or frustrated and ready to quit. This is where to magic happens.

Download your week one information here.

Download the Smart Start Brochure here.

Start planning your workouts now. >>>> Click here to download your blank Planner sheet

Week Two

Learn what the first major problem is when you start working out and what to do about it! AND you will walk away with little gift to help you get started too! Download your week two information here.

Week Three

It takes three weeks to create a habit. In this session we’ll go over the top three struggles most people have and how our members have overcome them to find success in working out AND loving it! Download your week three information here.

Week Four

The #1 issue our members have with Diet is knowing WHAT to eat. The #2 problem is knowing HOW MUCH. This session we will give you two easy tools to use that will help you with BOTH of these. Download your week four information here!

Calorie Control Guide

How to Fix a Broken Diet

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