Getting started with a wellness regimen and being consistent are the hardest aspects of staying healthy and fit. I recently visited a close friend who was struggling with these issues (along with quitting smoking!). Kelly seemed very motivated to get started, but she did not know where to start. I believe this is a common problem for most people. With her current enthusiasm, I urged Kelly to sign up for a 5K (3 mile) race in approximately 6 weeks and I was thrilled to setup a basic training regimen and eating plan for her.
Here are some easy ways to stay motivated with your new Fitness Program
- Sign up for an event: Kelly picked a 5K race because it’s a beginner’s event and she didn’t need to purchase any equipment. If you are not into jogging, there are a variety of sporting events, like swimming, biking, triathlons, kayaking, etc. I use active.com to find events near my area.
- Sign up with friends: If you can find some committed friends, you can motivate each other. However you have to remember that you are in charge of your health. If your friends flake, that is not as excuse for you to fail as well.
- Schedule your workouts into your planner: Your health is just as important or actually more important that your job. If you use a planner to organize your day, schedule in your exercise and nutrition activities as well as your other tasks and appointments. This will help you stay on track.
- Tell family and friends about your new goals: When you tell more people, you will receive more support and then it is extra hard let down yourself plus all the people you love. The other option is to have a friend who signs you up as the Get Fit Summer Challenge Spokesperson. Now close to 1000 people will be following Kelly’s adventure.
Kelly’s Basic 6 Week Training Program
Week 1
2 days a week of cardio (you can walk the majority of the time, but start to incorporate some jogging)
2 days a week of resistance exercise
Week 2
3 days a week of cardio
2 days: aim to jog for a prolonged period of 7 minutes and walk for at least 20 minutes
1 day: switch up your activity, like hiking, rollerblading, tennis, swimming, biking, etc. for at least 30 minutes
2 days a week of resistance exercise
Week 3
3 days a week of cardio
2 days: aim to jog for a prolonged period of 14 minutes and walk for at least 20 minutes
1 day: switch up your activity, like hiking, rollerblading, tennis, swimming, biking, etc. for at least 30 minutes
2 days a week of resistance exercise
Week 4
3 days a week of cardio
2 days: aim to jog for a prolonged period of 21 minutes and walk for at least 20 minutes
1 day: switch up your activity, like hiking, rollerblading, tennis, swimming, biking, etc. for at least 30 minutes.
2 days a week of resistance exercise
Week 5
3 days a week of cardio
2 days: aim to jog for a prolonged period of 28 minutes and walk for at least 20 minutes
1 day: switch up your activity, like hiking, rollerblading, tennis, swimming, biking, etc. for at least 30 minutes.
2 days a week of resistance exercise
Week 6
3 days a week of cardio
2 days: aim to jog for a prolonged period of 35 minutes and walk for at least 20 minutes
1 day: switch up your activity, like hiking, rollerblading, tennis, swimming, biking, etc. for at least 30 minutes.
2 days a week of resistance exercise
Cardiovascular exercise should include a warm-up like, light walking, and a cool down of proper stretching. It is best to separate your days of cardio activity, like Monday, Wednesday, and Friday. Since my sample training program is for a 5k race, workouts are focused around jogging. Please feel free to alter activities depending on your preferences.
Resistance or strength training exercise should also include a warm-up like, walking or jumping rope, and a cool down of proper stretching. Again, it is smart to separate your days of resistance activity, like Tuesday and Thursday. Strength training can be done in the gym or at your home. I got my friend setup at her home with a large balance ball and a resistance band. For a lot of exercises, she just uses her own body weight, like push ups, lunges, and dips. If you are inexperienced with resistance training, you may want to hire a trainer for a few sessions or purchase a few videos that focus on building strength, like pilates or yoga.
Disclaimer: This program was designed for Kelly, who is a healthy young woman without injuries. Please consult your physician before starting any exercise plan.
Nutrition Tips
When adding in exercise, you have to understand that you may be hungrier and that is a good thing. It is important to consume enough food and water to fuel your increasing metabolism.
- Drink 8-10 cups of water/day.
- If possible, cut out all soda and diet soda and minimize juices, etc.
- Always start your day with a hearty breakfast that includes some protein.
- Try to eat something healthy every 3-4 hours. If you experience a dip in your day around 3:00-4:00, your metabolism is telling you that you are running low on fuel so that is a good time to munch on a healthy snack.
I hope that Kelly and her new health program have inspired you. Please feel free to email me with any questions. Good luck and make sure to have fun!
Leave a Reply