How to Write a Fitness Plan 4: The FIT Principle

Your fitness coach is back with part 4 of How to Write a Fitness Plan.  Watch this, then write out your plans for frequency, intensity and time and make them specific.  If you think this could help someone else write their fitness plan, click the “like” or “send” button.

 

A Day of Rest..From Your Workout

Even God took a rest after creating the universe and the human race.  Take advice from the divine fitness coach and rest at least one day from your workout. Last week I was working out hard..ChaLean Extreme weightlifting and extreme cardio workouts.  By Thursday it felt like all I was doing was wearing myself out.  I was stressed out.  It was time for a break   Does that mean you should park it on the sofa, eat chips and drink soda?  NO!  You don’t even have to totally rest from activity.  You do need a break from what you usually do. Take your dog for a walk, a nice leasurely walk.  Go take a bike ride in the sunshine.  You don’t have to ride like you are training for a triathlon.  How about a stroll by your favorite stream, lake or beach?  Play a silly game with your kids that gets you moving.  If the weather is bad, you can put on your favorite music and dance a little.  Like to garden?  Get out there and dig in the dirt.

This is called recreational fitness.  You should always have one or two days of recreational fitness at the top of of your “fitness pyramid”.  Strength training, cardio and flexibility training make the larger base.  Recreational fitness should be activities you include that keep you moving, but are more lighthearted and fun.  They shouldn’t feel like work.

Are you feeling a little stressed and worn out from your workouts?  Throw in a day of rest with some recreational fitness!  You will come back to your regular workouts refreshed and renewed.

How to Write a Fitness Plan Part 3: Specificity

In this third installment of, “How to Write a Fitness Plan” from your favorite online fitness coach, ME!  I’ll cover a component of fitness that describes a simple concept.  Watch the video, comment and contact me with any questions!  If this is helpful, it might help someone else.  Click “like” or “send” and get the message out there.  Let’s end the trend of obesity, increase strength, improve self-confidence and relieve stress with the right tools to get started.

Online Fitness Coaching: Helping My Sister Lose Weight

This is my sister Nancy.  When we were on vacation in July, her daughter Mackenzie and fiance, Dan, set their wedding date for October first.  At that time Nancy weighed 142 pounds and she wasn’t happy with that.  Some pounds had crept on over the years and she wanted to lose them so she could look nice for her daughter’s wedding.  She asked me to be her fitness coach.  She had about three months to get it done.  Some of the weight loss ideas she had tried had not worked and she was frustrated.  She didn’t feel she had the willpower to do what she needed to lose the weight.

I got really motivated and started to fire ideas at her.  I told her about all the cool tools on the internet she could use to count calories.  She felt she wouldn’t stick with that.  I talked to her about low fat recipes, but she didn’t think her family with two very hungry, growing sons would go for that.  I told her about all the great workout DVD’s I had from Beachbody, but she said she didn’t like to work out to DVD’s.  It had to be something quick and something she could do that wouldn’t take up time from her family and space from her living room.  I was out of  ideas.  Then she made a suggestion.

“What if I e-mailed you what I eat every day and you can tell me how I am doing?”  It seemed almost too simple, but I agreed to give it a try.  She agreed to start a weightlifting program and continue to run at least 3 days a week.

We started when we got home (July 7).  Every day Nancy either e-mailed or texted me everything she was eating that day.  I replied with encouragement (that’s great, looks good) or redirection (you’ve had a lot of carbs already today.  You will want to go light on carbs for supper) She also included what exercise she was doing that day.

I wasn’t sure it would work, but right away she began losing weight.  Just the fact that she had to tell me what she was eating was enough to change her habits.  She knew I would frown on nightly ice cream snacks at 9 p.m. so she curbed that habit.  She asked for advice on what to order at fast food restaruants when she had crazy days.  She even dreamed that she ate her way through a day and then was mortified when she knew she had to report it to me!

Every week their was some more pounds gone. That really increased her self-confidence.  On the morning of the wedding, she texted me.  “Wedding day weigh-in 128.8 lbs.  Thanks so much coach! Love ya!”  Her goal was to lose 10 lbs. and she had lost 13! Why did it work? Because it was something that fit into her lifestyle, because she felt comfortable with it and because she had someone to be accountable to.

If you think this approach would work for you, grab yourself an accountability buddy, a computer or cell phone and get started.  Or you can contact me.  I wouldn’t mind having another success story!

How to Write a Fitness Plan: Components of Fitness

Writing a Fitness Plan can help you gain strength and self confidence when you see your workout having the results you want.  In part one of this series, you learned how to set a goal.  In this post, learn what the components of fitness are and how you use them to write your plan.  Get your paper and pencil or trusty word processor and get started after you watch the video.  If you think this info. could help someone else try your hand at being a fitness coach and click “like” or “send” below.

 

Confused? Leave a comment and I will try to help you get a clearer picture!

How To Write A Fitness Plan: Setting Your Goal

Exercise can increase strength, improve your self-confidence and relieve stress, but you have to have a specific goal to get the most out of your workout. I’ve had many, many people say to me, “I want to lose weight.”, or “I want to get in shape.”, but they are not sure how to go about it.  Here is a video “how to” write a fitness plan. Let me be your personal fitness coach and break it down into easy to follow steps.  Part 1 is on how to set your goal.  You can also see part 2 here.

1.  Watch the video.  It’s only about 3 minutes long.

2. Get out your paper, pen, i-pad, whatever, and write your own goal.

3. Post your goal here.  I will help you tweak it if you need to.

 

Online Fitness Coaching: Fitness Partners by Accident

My hubby is my fitness partner by accident.  How does that happen? I was thinking about how over the last 25 years , Bob and I have become fitness partners quite by accicent and it has been good for both of us.

For many many years, hubby lived the sedentary lifestyle.  This was much to my amazement. He had been an athlete in high school, but after graduation did not give exercising or healthy eating a thought.  No amount of encouragement from me could get him off the couch or his hands out of the chip bag.

Then, at age 40, he decided to start exercising.  He began to ride a stationary bike I got for Christmas.  It’s a good thing he made this decision.  It probably saved his life.  When he rode, he started to have a pain between his shoulder blades.  His family has a history of heart attacks at a young age.  He decided to go get it checked out and ended up getting a stent in the “widowmaker” artery that was blocked in his heart.  The widow would have been me….so I’m glad it all turned out the way it did!

Now he had to exercise and eat right.  Motivated mostly by fear, he began a running program and went on a low-fat diet.  I wanted to be supportive, so I also went on the diet and started t0 run.  The low-fat diet had a lot of tasty recipes and it wasn’t long until we both started to lose weight.  Hubby worked his way up to 5 miles per day and decided to enter some 5ks.  I am not much of a runner, but I would go along when he ran outside.  I couldn’t keep up with him, but we ran together on a cinder track near our house.  When he did a 5k in Southporte, NC I signed up for the 1 mile fun run. After while, I had to drop out of the diet because I was starting to be uncomfortable sitting on the floor or hard chairs. (I was losing weight in places where I sort of needed it!) So I added some snacks each day and tried not to indulge in front of him too much.

After quite a few years of this routine, the overuse injuries started to get hubby down.  He couldn’t run as much.  The fear factor was starting to wear off and he wasn’t sticking to his low-fat diet as well either.  Enter a friend who lost about 30lbs doing P90X.  Hubby decided he wanted to try it.  He ordered his P90X from the internet.  Of course I wanted to be supportive, so I decided to do it with him.  The first three days just about killed me (and I was already exercising regularly 5 days per week).  Then the results started to happen for both of us.  He gained upper body strength and I discovered I did have abs after all! I eventually could do some pull-ups and I had never been able to do that before.  This really increased the self-confidence.   We were both in the best shape of our lives.

About a year ago, hubby got a new, very sweet job that offered the services of a personal trainer.  He is able to work out to a plan tailor made for him and he can work out during his lunch hour.  I continued to be supportive by doing P90X plus and ChaLean Extreme at home.  Unfortunately, the weight krept back on for hubby, even though he was working out.  He scheduled an appointment to see the company nutritionist and asked me to go along.

Basically, she said he needed to make a conscious decision to change the way he was eating, especially on the weekends.  So now we are both eating more lean meats and fresh fruits and veggies and eating less bread, pasta and other starchy carbs.  We are also limiting desserts or changing the types of desserts we eat to more healthy choices.  We spend a lot of time planning meals, buying the groceries carefully and paying attention to when we are full.

Having a fitness partner can really make a difference when you are trying to change the lifestyle you are living and make it healthier.  It’s been working for Bob and I for quite a while.  If you would like a fitness partner or fitness coach contact me!

Relieving Depression with Exercise

Exercise is an effective but underused way to fight depression.  Do you know why it works?  When you exercise, your body releases chemicals called endorphins.  These chemicals are used by your body to reduce pain.  It works much like morphine.  Endorphins also act as a natural sedative without leading to addiction or dependence.  You could say that exercise is one good drug with no bad trips!  After exercising, it’s the endorphins that leave you with that euphoric feeling sometimes described as “runners high”.  It makes you feel like everything is right with the world.

If your are suffering from depression, here’s some other things exercise can do for you:

  • Improves the quality of your sleep
  • Increases energy levels
  • Provides a distraction from negative thoughts
  • Reduces immune system chemicals that can increase depression
  • If you are exercising with a group it can provide strong social support

Here’s even better news, any type of exercise can help.  So pick an activity you like and shoot for at least 30 minutes three times per week.

I suffered from depression when I started my first teaching job.  Any fellow teachers out there know how overwhelming that first year can be.  I recovered with therapy, antidepressants and exercise.  I don’t need the therapy or antidepressants anymore, but exercise is my daily medicine and believe me, I won’t skip it.  It’s my favorite drug!

Check the workouts page for some programs that can get you on the road to feeling better and add exercise to your other methods of relieving depression.

 

 

Exercise: Why I Quit Running

Sometimes you just need to make a change in your exercise program.

I grew up in the 70’s when the exercise craze just got started.  That’s when the nation changed over from mostly manual labor jobs to more tech type jobs.  The big thing at the time, was running.  There were running books, running shoes and the advent of the “jog bra”, now known as the sports bra.  When I graduated from high school, I knew I had to keep myself in shape (no more PE classes or sports) so of course I started to run.

Over the years I ran on and off, mostly off.  Here’s why:

  • I was the slowest runner ever.  My fastest mile clocked was 10 minutes.  Everyone smoked me, even couch potatoes just starting out.
  • It hurt my knees
  • My upper body was naturally scrawny.  Running does nothing for that.

After years of running and quitting, I finally decided I didn’t like it and gave it up for good.  What to do now?  I became a Curves girl.  I got cardio and weight training and I liked it a lot.  I stuck with that consistently for 2 years.  Then they moved and it wasn’t convenient for me to get there.  Now what?

I found at home workouts that I really liked through Beachbody.  I started with P90X, now I am doing ChaLean Extreme and I look forward to my workouts.  It sure beats the fight I used to have with myself to get motivated for running.  The moral of the story is this.  If you don’t like the workout you are doing, you won’t stick with it.  Find something you like.  That’s more than half the battle!

What are your favorite workouts and why?

ChaLean Extreme Review

A Review of Beachbody’s ChaLean Extreme

I have had several people ask me about the workout I am currently doing called ChaLean Extreme, so I thought I would do a quick review of it here.  Chalene Johnson has put an extreme weightlifting program together that fits in with my busy lifestyle.  I did two rounds of P90X and got into really good shape.  Then I got bored which always happens to me and I know it’s time to do something else.  If I don’t, I will quit working out (not good).  Here’s what I like about ChaLean Extreme:

  • This is a weightlifting program that encourages you to “go heavy or go home”.  Usually women don’t get that message.  They are told to do light weights and lots of reps.  You CAN go heavy.  You don’t have lots of testoterone running around in your system, so you won’t bulk up, but you will look and feel great!
  • It takes you there in steps.  Burn circuit gets you started. Push circuit helps you increase your weight and Lean circuit works  upper and lower body together to get your metabolism burning at optimum levels.
  • It doesn’t ignore the  glutes, inner thighs and outer thighs (ab and adductors).
  • It includes cardio and flexibiltiy with “Burn Intervals” “Burn it Off” and “Recharge”  It also includes two ab workouts.  I still like “Ab/Core Plus” from P90X+ so I switch it up in the abs department.
  • You get an intense workout in a reasonable amount of time.  The longest workout is 52 minutes.  All the rest run 30 to 40 minutes.
  • The program comes with a nutrition plan and a cookbook with some tasty recipes in it.
  • I love Chalene’s energy and positive attitude.  She reminds me of my spitfire college roomate, Karen.  I think they would get along famously.
  • I lost 1/4 inch from waist, 1/2 inch from hips and 1  1/2 inches from thighs during the first 90 days and that was after completing P90X and losing inches during that program.

If you are finding yourself getting a little doughy and flabby or if you are sensing that your metabolism is coming to a screeching halt, check this program out. You won’t be sorry 🙂