Assessing Barriers & Successes
(Month 4, Next Article posts March 1)
Let’s ALWAYS begin by focusing on the positive! Think of 2 things that went well the past four weeks.
What were things that did NOT work for you, your body, your schedule? Are you still making time for yourself to workout & do self-care? Remember, a healthier you, is generally a happier you. This time regulates stress, anxiety, and even anger issues. The people around you will appreciate it! If you are struggling, it's time to find someone to be accountable toward. Find a workout buddy, a trainer, or an accomplice of your choice. Choose carefully, they should be positive and keep you motivated.
Now, what would you like to happen this month? Remember, SMALL changes make for a sustainable plan. Verbalize your goals. That's right. It's corny, but hear yourself say them. Tell them to your accomplice so you are accountable. Register for that event in the next few months so you are working on a concrete goal.
We will start journaling food, alcohol, and fitness, meticulously! Recording reps, sets, and resistance keeps us honest. It keeps us from shorting ourselves when we don't feel strong, but could have functioned just fine. Weather this time of year in the US is at its worst (assuming you started this blog in Jan or Dec). It makes it hard to stay motivated.
-Schedule 2-3 days/week: 30-60 minutes of cardio vascular activity. Where you start depends on fitness levels & goals. As a general guideline: for beginners, try use long sustained efforts. Heart rate should stay slightly elevated, breathing increased, but sustainable. I usually train folks at 50-60% of maximum heart rate. Consult your physician for what this is for you. A VERY general formula for healthy people is (220-your age=max HR). For fat burning, we want to try to get up to an hr of 60-70% MHR. For endurance event training, 70-80% MHR for 30-60 min. For anaerobic power and speed goals, try high intensity/short duration bursts of 80-90% MHR for no more than 1 minute intervals.
-Schedule 3 days/week: injury preventative, rehab, and strength work. Always include a movement you hate and a movement you love. Never move through pain. If you can't modify to make it pain free. Consult those professionals!
-Schedule 2-3 days/week: PLAY or specific skill work toward the thing/event you are training toward.
Wait; there are not 9 days in a week, you say! You are correct! See? You are great at math! Already a positive start. 9 workouts in 7 days means you will double up on some of the above workouts.
Amy Brown BS, PTA, LMT, CSCS