The way we will get you from present you to greater you is putting you on a "planning plan".
Let's start with workouts this month...
I personally feel like it's best to commit to a new workout for at least 4-weeks. This will get you into a flow, it's a bite you can really chew, and it gives you room to change your mind in a month or so.
In general, a good workout schedule incorporates cardio, resistance training, rest and stretching. Yes, cardio is great, but there are so many more results when stretch and strength are built on top of that foundation.
In case you don't know, Cardio, is high intensity exercise (relative person-by-person) that raises the heart rate through physical activity. Good examples of cardio are: running, Tae Bo (yes, BILLY BLANKS, Tae Bo), and jumping jacks. There typically is no additional resistance as in weight or any type of bondage, but these are options.
Resistance training is when you add resistance through movement (squatting down and then standing up) or additional outside factors (read: weights, stretchy bands, etc.). This type of workout is great for a lot of reasons that will be covered in future newsletters. For examples of resistance training, think of picking a toddler up off the ground and above your head, doing a bicep curl or pushing a heavy box to the back of the closet.
Rest is key. Rest means exactly what it looks like... IT'S A DAY OFF! Some people like to do active rest ( example: rent a tandem bike and cruise along the lakefront) and others like veg-out by sleeping all day. Whichever you prefer is fine. You need rest because your muscles need time to rebuild and repair themselves so that you can get better at being great. Rest is not for the weak. Rest is for the brilliant!
The "stretch" portion of a good workout schedule is essential. Another way to think stretch is to think flexibility. Usually you pull and tug at your body parts when you feel a little tight, right? THAT'S what stretch is. A lot of people do this through yoga and others do it through a nice warm-up before and after their daily workout routine. There are a lot of different ways to stretch. Some examples are yoga, all those moves that the Ravens & 49ers were doing during the blackout at the Super Bowl this year, and simply circling your neck from left to right.
Here is a great example for a person who just wants to lead a more active lifestyle with no goals to lose weight:
MONDAY -- Yoga DVD at home (stretch)
TUESDAY -- 30 minute walk after dinner (cardio)
WEDNESDAY -- day off
THURDAY -- day off
FRIDAY -- Class at local studio (strength)
SATURDAY -- Walk along lake with friends (active rest)
SUNDAY -- day off
Here is an example for a person who wants to lose 10 lbs or more:
MONDAY -- Fully-Body strength session with a personal trainer (strength)
TUESDAY -- 3 mile run (cardio)
WEDNESDAY -- Pilates class (strength)
THURSDAY -- Cardio Kick class (cardio)
FRIDAY -- Yoga DVD at home (stretch)
SATURDAY -- 1-3 mile run w/ local running group (cardio)
SUNDAY -- Rest Day
Finally, here is an example for someone who wants to maintain their current weight and add more activity to their life:
MONDAY -- day off
TUESDAY -- Full-Body strength DVD at home (strength)
WEDNESDAY -- Run 3 miles on the treadmill at the gym (cardio)
THURSDAY -- Yoga class at the gym (stretch)
FRIDAY -- Full-Body strength session at the gym followed by 3 mile run (strength/cardio)
SATURDAY -- 15-minute workout blast found in health magazine
SUNDAY -- day off
In a way, these are suggestions for you as readers as well, but we have a lot of time together so I will go into detail about various ways to reach goals like the ladies used as examples above.
Regardless, some people handle their health alone in the home and others exhibitionists when it comes to how they get things done when it comes to their health. The only thing that matters is that all of these ladies have goals and plans on how to get there.
Take 20 minutes to look at your schedule. Write out the non-negotiable appointments you have every day of the week and then put your workouts in where you have anywhere from 45 mins-2 hours of time available for some alone time that's focused on being a better you. Do it as soon as possible. As a matter of fact... WRITE IT IN YOUR PLANNER TO SIT AND MAKE YOUR WORKOUT SCHEDULE THIS WEEK!
Your dream body can be your real body. Make a plan and plan to win today!
Get a free consultation today! E-mail me at wellthandhealthcontact@gmail.com to set up your appointment.
