starting an exercise program

A Fitness Plan that Works

One of the greatest challenges for busy women is to have CONSISTISTENCY with their exercise program. I frequently have women tell me, “I can’t stick with anything.”  If you can relate, have you ever given much thought as to WHY? I have discovered the reason is that most busy women have not found an exercise program that works for their schedule and the demands of their life?  Therefore when the demands of life happen, their workouts become hit or miss (inconsistent) or they quit all together. Think about it. When starting an exercise program, do you assess your schedule to see how much time you have and what plan is best for your lifeSTYLE and personal fitness goals?

 Take for example my client, Lisa. She was attempting to do one hour of cardio exercise Monday–Friday at her local gym. To increase her metabolism and muscle tone, she planned to add one strength training workout a week, but often struggled to get it done. She was unmotivated, bored and under the impression that she her strength training program would take her over an hour each week. She felt stuck and wondered how to make it work. With her work load and travel approximately three days a week, she found it challenging to stick with that program.

 By assessing her schedule, we were able to create a new work out that fit her lifestyle and met her fitness goals.

  • Because her time was limited Monday-Friday, we developed a cardiovascular work out that can be done in less than an hour with intensity that is challenging for her and can be done when traveling at most hotel gyms. Instead of giving up all together because her time is limited, she was able to see that she can still burn the same amount of calories in a shorter amount of time if working properly.

 

  • She is no longer bored and has overcome her misconception that weight training is slow and takes a long time. She now has a 30 minute strength training workout that she can do at her the gym at her office or at her hotel gym.  Her program motivates her because she is moving quickly, which eliminates boredom and with a new intensity, she is seeing results in her muscle tone.

 Lisa struggled to be consistent with her program of one hour of cardio exercise Monday-Friday and one day of strength training a week.  Her new program is 3-4 days a week of 30-45 minutes of cardio and one day of 30 minutes strength training work out. It is not only quick for her busy life, but at an intensity that allows her to meet her fitness goals.

 She now has a fitness program that fits her schedule and motivates her because she it is one that will give her CONSISTENCY.

 Lisa’s solution may not be your solution.  But that is the whole point of a personal fitness design.  We are all unique women with different challenges, busy lifestyles and goals.  There is not one program that fits all women. To be consistent, you need to find what works for your personal schedule. If you are stuck, unsure of what to do and feel like consistency is a challenge, I would love to help you with a free telephone consultation. Please email me at Crystal@yourfitnessdesigner.com and place consultation in the subject line to set up a time.

 

Be SMART!

Make your goals stick this year with a specific plan. As busy women, often times, we begin the year with Resolutions by only stating our desired outcomes.  We know what we want as the end result such as complete a 5K, lose 10 lbs, or eat healthier. What we can sometimes fail to do is to have a plan of action on how to get there. Research suggests that 50% of persons starting an exercise program will drop out within the first 6 months.  It can happen because we have become overwhelmed with what we want to accomplish and make no changes in our current schedule or routine to making lasting results.  Instead, we as “more than conquerors,” decide to add more and more to our plate, without taking anything off.  Sound familiar? When writing your resolutions and goals for the year, ask yourself if they are: SMART SPECIFIC, MEASURABLE, ACTIONED BASED, REALISTIC and TIME BOUND.

You goal should be Specific in describing a plan to attain your desired results? Instead of saying, I am going to start exercising and eating healthier, get very specific about how that looks to you.

For example:

I will exercise for 30 minutes three days a week.

I will exercise 5 days a week for 20 minutes.

I will decrease my fast food intake from 4x to 2x each week.

I will eat 2 fruits a day.

Often times, we say, I am going to start taking better care of myself or I am going to have more time for myself and God.  The question is “how will you know you are taking better care of yourself”

Write your goals stating how you will Measure your success?

For example:

This year, I will be taking better care of myself, by attending one yoga class a week

I will have quiet time with God by getting up 30 minutes earlier than my normal routine 3days a week.

To get results, we need to know what Actions we will take go get us there. If you are determined this year to decrease your blood pressure or cholesterol or to lose a pant size, your goal needs to be action based.

For example,

To decrease my cholesterol, I will decrease my fried food from 3x per week to 1x per week

To lose one pant size I will decrease my calories by 500 a day.

Our actions and behaviors give us results. I believe knowing the action you will do to get the results is the most important component of a goal.

Side note: My personal goal this year is to avoid talking on the phone in my car by putting my purse and phone in the back seat.  (my action)

Are you being Realistic with yourself?  If you currently do not have time to exercise, having a goal to now exercise 5 days a week may be unrealistic, so change it to 3.  Set yourself up for success.  In order for you attain your goals, you need to have confidence that you can do them.  If you feel the goal itself can be obtained, such as five days of exercise, something else may need to change in your current lifestyle such as giving up another activity (TV, social time, a little sleep) to make it happen.

Try to make your goals be Time Bound.  In other words, it is easy to procrastinate if we have not given ourselves a personal deadline.

For example

I will run a 5K by June 1

I will walk three times a week by May 1.

When you put it into a plan that works for you, this year can be very different.  Remember:

“Next year, you will have wished you would have started today”