Learn How To Start Your Fitness Journey With The Fit ONE

The Fit One

It’s totally okay to feel lost or confused and aren’t sure where to begin or what to do at the gym, because we’ve all been there, we’ve all started off as beginners at one point. This article will showcase how you can get started on your fitness journey with the help of professional fitness trainers and nutritionists and your very own customized workout plan that is tailored to target your specific needs. The Fit ONE customized programs cater to your specific health concerns. The program consists of modified exercise to help with your workout while strengthening your overall well-being. No need to pay high gym membership fees which does not include any nutritional plan. The iForma program can be followed by people of all ages, whether you are a beginner or have been training for years at the gym or training professionally. Our clients range from 18 year old to over 70 year olds. Our exercises will help you burn 500 calories in 35 minutes while making sure you strengthen certain muscle groups without compromising your health.


Workout routine example:

The routine consists of 4 sets. You will complete each set with 30 second intervals between the sets and repeat the entire routine again.


First group: 4 sets:

Begin with a 10min warm up, run on the treadmill for 5 min, followed with 2 sets of push-ups and 2 sets of squats. Each set consists of 20 repetitions without any intervals/rest period.

Follow your warm up with 12 repetitions of walking lunges and reverse walking lunges. Make sure for both regular and reverse lunges, your distance is consistent/same.

Follow that with 10 repetitions of Chest Press with flat barbells and rowing for 500 meters (2:15).


Second group: 4 sets

Barbell squat consisting of 10 repetition

Seated low row machine consisting of 10 repetition

Standing calf raise consisting of 20 repetition


Third group: 4 sets

Jump squat for 10 repetition

Military press for 12 repetition

Run in one spot/place for 1 min


Fourth group: 4 sets

Plank for 1 min

V plank for 1 min

Now you can get your own customized workout and nutrition 8 week program with online support from our personal trainers and nutritionist through cairogyms.com/theFitOne


Healthy post workout protein shake

An extensive workout will make you lose a lot of calories as well as energy that you will need to replenish while keeping the benefit of your training. Hence a healthy protein shake is highly recommended to build muscle, while losing fat and revitalizing one’s well-being. Protein shakes are both healthy and delicious at the same time. A simple protein shake can be made at home with the following ingredients:


  • Two cups of water
  • 1 scoop Protein shake (nitro tech)
  • Quarter of an avocado
  • 1 tea spoon of cinnamon
  • 1 drop of olive oil


This healthy shake has the following beneficial ingredients:  

Potassium, protein, carbohydrates, healthy fat that prevents cancer, and ingredients that prevent infection. A total of 260 calories, 32 grams of protein and 4 grams of carbohydrates.


To order your customized program and nutrition plan, please visit our website cairogyms.com/theFitOne and feel free to follow us on social media for all your up to date information regarding our new training techniques and new up-coming ideas.


Start you order here cairogyms.com/theFitOne

Or through

Website: http://www.thefit-one.com

Instagram:  @the.fit.one; https://www.instagram.com/the.fit.one/

Facebook:  The Fit One;

Pinterest:  TheFitOne;


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