Intermediate FAQ's

Who should do this video?

* Anyone with a little bit of fitness experience, or who has completed the Beginner Fitness Fix!

* People looking to improve their physique and “tone-up”!

* Anyone wanting to become more active or prepare for activity or sport

* Anyone involved in ANY sport that would like to improve performance and prevent injury; especially runners, cyclists, and swimmers.

* Anyone interested in adding new exercises to boring routines and strengthening their “weakest links”!

* People suffering from back pain

* People recovering from joint injuries

* People with general aches and pains

* People wanting to improve their strength, posture and physique

* People preparing for and recovering from various surgeries

* People who want to prevent injuries and falls

* People with osteoporosis, knee replacement, hip replacement, arthritis, rheumatoid arthritis, fibromayalgia, chronic fatigue syndrome, etc. who have successfully completed the Beginner Fitness Fix

* Children – after feeling really confident with the Beginner Fitness Fix

* Seniors - after feeling really confident with the Beginner Fitness Fix

The resistance exercises and stretches in this video are safe, effective, and designed to improve balance, strength and core conditioning.  This DVD serves as an excellent compliment to physio and chiropractic care because the main focus is injury prevention and treatment through maintaining joint and spinal health.

How long is each segment?

            Balance and warm up:      8 min

            Upper body fix:                  28 min

            Lower body fix:                  34 min

            Core:                                  30 min    

            30 min fix*                          30 min

            * Includes warm-up, upper body and lower body exercises combined, core work and stretching.

Cool Down:

            Upper body Flexibility:         4 min

            Lower body flexibility:           6 min

            Foam Roller:                         15 min


What equipment do I need?     

For this video you will require a Physio ball (or “exercise ball”), and some resistance tubing or free weights.  There is a foam roller section as an added bonus which you will require a foam roller for deep tissue massage, and injury treatment and prevention. If you want to add intensity to the resistance programs, you can add either a wobble board or balance disk.

Where do I find this equipment?

You can purchase all equipment from The Fitness Fix. Simply click on the Gear tab on the top of this page.


 How often can I perform the videos?

The videos can be preformed daily if you do a different section each day.  Avoid repeating the same segment two days in a row to allow for muscle recovery.  For example: if you work upper body one day, the following day should be lower body or core. If the whole body is worked one day, then a day of cardiovascular exercise, stretching, or complete rest should be put in between. For more information on weekly workout plans, please refer to the “Weekly Plan” section of this website.

 Do I really need to stretch and have a recovery day?

YES!!! Stretching and recovery are the only ways to ensure your body gets the time it needs to repair worked muscles, and to maintain or improve flexibility.  Allowing for proper recovery can help prevent chronic injury!

What should I do if my muscles feel stiff or sore after a workout?

  1. Make sure you eat a combination of protein and carbohydrates i.e.) cottage cheese and fruit, within 30 minutes of exercise to allow those muscles to start recovering and to keep your metabolism elevated.
  2. Active recovery is often most effective.  You can follow the strength workout with 5-10 minutes of light cardio to help recover (and for great fat burning too!), or even incorporate cardio and stretching the next day to keep your circulation up and to help remove waste products from your system.   If you are really fatigued, keep the intensity really low to allow for recovery.  A high impact cardio class may not allow for recovery after an intense strength day.
  3. Follow the stretching and foam roller sections of the DVD and you will notice a dramatic improvement almost instantly. Just ensure that your muscles are warm before stretching.