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2004/02/24, 11:26 AM
Hey all, here is a 12 week motivation/goal setting plan i am trying out with some of my clients - I thought I would post it here and if anyone wants to follow it they can. my clients are required to report to me when they do their cardio, and i see them for their weight lifting. Hope this is useful to someone.
The first week's objective is simple - do 3 30 minute sessions of cardio, and 3 30-45 minute sessions of stregth training with stretching afterwards.
That's it. Focus on doing your workouts with good form and staying in your target heart rate zone when doing cardio.
Focus each day on achieving your goals and acknowledge every right decision you make, every day. every time you eat your home-cooked, healthy meal instead of something from a fast food joint or the vending machine. Every time you take the stairs instead of the elevator. Everytime you pass the room where they keep the donuts at work and you don't stop.
But also, don't maximize your litlle stumbles along the path. So you did stop and have that donut, pick yourself back up, dust yourself off, focus on making the next meal as healthy as you can. Stop speaking negatively to yourself - we say nastier things about ourselves than we would say to someone we really don't like, and we should be our own best friend. Be as nice to yourself as you would be to someone you are in love with.
That is it for week one - sounds pretty easy, doesn't it?
Good luck!!
Week two:
You should be feeling pretty good about yourself if you accomplished the first week's objective, give yourself a small reward on Sunday - a little rest and relaxation. Maybe an extra long bubble bath would be nice. Try to make your rewards non-food oriented, pamper yourself physically. there are a lot of really nice sore muscle formulas for soaking in the tub - find one you like and indulge!
Here is the outline for week two:
Your new weekly objective is to drink your bodyweight in ounces of water each day (Example: if you weigh 185 lbs, aim to drink 185 ounces of water). Don't guzzle it all in a few sittings, though, sip throughout the day to stay well hydrated.
So this week's objectives -
1) Accomplish 3 - 30 minute sessions of cardio and 3 sessions of strength training with stretching afterwards
2) Drink your bodyweight (in ounces) in water daily.
Some interesting facts on dehydration and how it affects you:
Water accounts for 50-70% of your bodyweight! Nearly all the chemical reactions that occur in your body directly involve water and reactions are disrupted by changes in water balance. Water is important for facilitating communication between your nerves and muscles. Water is the principal mechanism for heat removal during temperature elevations in your body. Water is also the shock absorber and lubricator of many body compartments and joints.
People often do not perceive thirst until a water deficit of about 2% body weight has occurred. Physical work capacity decreases have been seen with 1-2% water deficits, the more pronounced the deficit, the greater the reduction in physical work capacity.
A deficit of as little as 1% bodyweight (in water) elevates the core temperature during exercise. (This may be why you sometimes get so hot while working out, and on other days you don't.)
So - water is important!!! Drink some right now and get focused for the next week!
Tips on how to get all of that water down in a day:
Measure out your ounces at the beginning of the day in a gallon jug - then use that water when you make tea, a shake, and fill your water bottle that you carry with you everywhere (which you do, RIGHT?).
Figure out how many bottles of water you need to get in your daily amount. Put that number of rubber bands around your water bottle, each time you empty the bottle remove a rubber band to your wrist. You now have a visual reminder on your bottle of how much water you need to drink, and a physical reminder on your wrist (Easier and more practical than a string on your finger, eh?).
Mix up some crystal light - it comes in many flavors and some even have calcium, an added benefit.
Add lemon or lime for flavor, or even mint. Cold mint tea is great, as are many of the citrus teas. Chai tea is really good cold, too. Make tea the night before and bottle it and chill it, then take it to work with you for a refreshing switch from water. sweeten with splenda, or some type of sugar-free sweetener if desired.
Good luck and stay focused, remind yourself of your goals and remember to acknowledge your accomplishments - every day!!!!
Amy
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/02/26, 12:02 PM
Where is week 3-12?
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The average dog is nicer than the average person. -Andy Rooney
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2004/02/26, 12:11 PM
I haven't posted them yet, do you want them all at once?
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2004/02/26, 12:38 PM
Sounds simple enough. When I see outlines like that and know the there will be results with something so simple it makes it hard for me to understand people who think they need to workout each muscle group 2-3 times a week and do long sessions of cardio everyday, sometimes 2x a day. As always, great ideas and motivation from you Amy.:big_smile:
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/02/26, 01:03 PM
Amy, you don't have to post them just yet... I ain't doing cardio until the weather gets a little warmer. But, do post them at some point. it looked like a program I might use.
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The average dog is nicer than the average person. -Andy Rooney
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2004/02/26, 01:13 PM
Amy, outstanding short small easily digestable goals to keep the transformations moving.
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I must not fear.
Fear is the mind-killer.
Fear is the little death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it is gone past me I will turn to see fear's path.
Where the fear has gone there will be nothing.
Only I will remain
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2004/02/26, 02:58 PM
I will post each week a few days apart, i don't want to overwhelm anyone (and I am just cutting and pasting them as I send them out to my clients).
Thanks for the compliments, all.
Sometimes we overcomplicate fitness so much, worrying about reps and sets and micronutrients and supplements and suddenly you can't see the trees for the forest.
It is really very basic, eat clean, drink water, rest and move your butt everyday for at least 30 minutes. An hour would be great, but even that is so overwhelming to beginners that it can defeat them.
Expend more than you ingest and it will cause a deficit. There are certainly ways to make it work better and faster, but the basics really don't change much. Build muscle, burn calories, eat whole foods, nourish your body and mind!!!!
Okay, soapbox moment over....:cool:
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/02/27, 02:16 PM
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Quoting from asimmer:
Sometimes we overcomplicate fitness so much, worrying about reps and sets and micronutrients and supplements and suddenly you can't see the trees for the forest.
It is really very basic, eat clean, drink water, rest and move your butt everyday for at least 30 minutes. An hour would be great, but even that is so overwhelming to beginners that it can defeat them.
Expend more than you ingest and it will cause a deficit.
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I"m so glad I checked in here today. This is exactly what I needed to 'hear'. I'm one of those super- perfectionist types that ends up losing the forest, the trees..and well...
Looking forward to your next installment!
CJ
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2004/03/02, 02:58 PM
Well, how is everyone faring?
I hope the first two weeks were motivating and exciting. You should be feeling really good from two weeks of consistent exercise and one week of adequate water intake!
This week's focus is eating - specifically protein.
I talk to everyone about how important it is to fuel our bodies for our goals. You have to support your system with good nutrition!
This week, try to gain a better understanding of how much protein you are eating each day. You should have a little protein with every meal and snack - having smaller amounts of protein, spaced evenly throughout the day makes it easier for your body to absorb and use the protein. It also helps regulate your blood sugar and keeps you from experiencing big drops in energy and cravings for sugar.
Protein is the building block for muscle, and when you don't get an adequate amount in your diet your body will scavenge it from your muscle tissue. That, in turn, lowers your metabolism and sets you up for weight gain, specifically fat gain.
You should aim for .5 - 1 gram of protein per pound of desired body weight, or per pound of lean tissue mass, if you know that number. Yes, that is higher than the RDA, but the RDA is for the average, sedentary person, not a muscular, fat-burning machine like you!
Some good sources of lean protein are:
Chicken breast (skinless)
Turkey Breast (skinless)
Tuna (fresh or canned)
Fish, any type, fresh or frozen (even the fattier types of fish - it is good fat!)
Lean beef - some lean cuts of beef: top round and top sirloin, lean ground, flank steak. trim visible fat before cooking.
Low fat cottage cheese
Protein powders and ready-to-drink shakes (watch the sugar content, though!)
Eggs and egg whites, and egg substitutes
Shrimp, Shellfish, Scallops and lobster
Try to get a good idea of what a portion of meat or protein should look like for you. For most women it will be the size of a deck of cards, or a little smaller. It is a good idea to invest in a small food scale and measure things for a while, then you see what 3 ounces really looks like! After a while you will automatically be able to pick the right portion.
Just think - when you eat at a steakhouse you usually get a 9-12 ounce steak - cut it into 3 or 4 pieces and you have extra meals for the rest of the week ( and if you cut the baked potato in half you have a side to go with one of those extra portions)!
Also, anytime you make a meal, cook two extra pieces of chicken or fish and extra vegetables - lunch the next day is taken care of!
So, in Review:
This weeks objectives:
1) Workout 3 sessions of cardio - add 3-5 minutes to each session this week, and 3 sessions of weight lifting with stretching afterwards.
2) Be mindful of your hydration levels. drink a glass of water upon waking, and sip throughout the day. Aim for 10 glasses (or more) daily.
3) Get enough protein in your diet! Support your body in reaching your goals!
Anyone with questions can email me!!! Have a wonderful week!!
Here is a recipe to get you started:
Grilled Sirloin Salad
Serves 4
16 ounce sirloin steak, grilled, sliced thinly (or those steakhouse leftovers!)
8 ounces fresh asparagus, trimmed
8 cups mixed green salad
1 cup red onion, sliced
1 cup cucumber, sliced
1 cup raspberries
1 cup red bell pepper, sliced
1 cup yellow bell pepper, sliced
1/4 cup low-fat feta cheese crumbles
1 cup low-fat or nonfat raspberry vinaigrette
Grill the peppers and asparagus until soft (or you could sauté them in a pan), set aside to cool. Place the greens and all the vegetables (including cooled peppers/asparagus) in a large mixing bowl, add dressing and toss to coat. Divide onto four plates. Top with sliced sirloin and low-fat feta cheese. serve!
If you are making it ahead, don't add the dressing, separate into four Tupperware containers and put the dressing in a separate Tupperware container. Dress when you are ready to eat.
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/02, 09:29 PM
Amy, I'm gonna try this next week because I restarted my program anyways. Thanks for posting it... I'll let you know how I turn out! :)
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The average dog is nicer than the average person. -Andy Rooney
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2004/03/03, 12:05 AM
im wondering what would be some good cardio and weight training routines to start off with. ps. im a newb. and how high should my target heart rate zone be? thanx in advance.
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2004/03/03, 01:07 AM
The program looks pretty darn good...the only thing I personally would have an issue with is drinking my body weight in ounces(215ounces...yikes) Thats a little under 2 gallons. I have enough trouble drinking one gallon per day. I'm not disagreeing with you, but I'll give it a shot.:surprised:
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May the lift be with you.
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2004/03/03, 08:32 AM
jdelts = precomp I was up to two gallons a day. It kind of sucked, but I think it helped.
With water, your bodyweight in ounces is a goal, but really if that feels like too much, just keep sipping all day. That is what is important. I meet so many people who don't drink any water, all day. No wonder they are tired and lack the spark to workout!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/11, 11:18 AM
Hi Everybody!!!!
How are you doing? Almost one month into the new routine, is everyone feeling motivated? Have you been getting your workouts in? Have you been drinking more water? Have you been eating enough protein?
It is common for motivation to be flagging by the three week mark. We tend to have great motivation at the beginning of our new plans and then we get side tracked and lose momentum, eventually we forget our lofty goals and revert to our old habits and routines.
Just remember - if you fall down seven times, get up eight times.
This week our focus is rest and recovery. I hope that having a fairly easy focus this week takes some of the stress out of reminding you that this is still a 12 week program and you should still be doing all the things we focused on in the previous weeks.
Some interesting tidbits about how rest affects your efforts towards a healthier, fitter lifestyle.
Insomnia, or an inconsistent sleep schedule, causes reductions in energy and, when training, rapid fatigue. Even a loss of three hours sleep the day before you work out can cause reduced oxygen uptake and increased concentrations of lactate. this causes you to fatigue at a much faster rate and you have less endurance.
Fatigue due to lack of adequate rest reduces motivation and causes procrastination. telling yourself you are tired becomes a very convenient excuse. (And, surprisingly enough, one of the main recommendations for people with chronic fatigue/FMS is regular exercise).
Poor or insufficient sleep affects your rate of recovery and, in turn, your muscle growth. Your muscles don't get the revival time they need to train again.
Lack of quality sleep reduces your ability to focus, you may pay less attention to form and proper technique and you won't be as aware during your workouts.
Sleeping in on weekends causes jet lag during the week - for every hour you sleep in, your internal clock get reset by an hour. The cumulative effect of sleeping in on Saturday and Sunday is jet lag until midweek.
Okay, so those are some problems related to poor sleep habits.
Lets look at how to fix some of those issues -
Create a peaceful and comfortable sleep environment. :
Block out excess noise that might disturb your sleep.
Make sure your bed is comfortable.
Regulate the temperature in your room so it isn't too hot or cold, too humid or dry.
Pull the shades so that light won't disturb your sleep (or use a sleep mask, I have a streetlamp that shines right in my window, the sleep mask has made a huge difference in the quality of my sleep).
Keep your room clean and don't allow pets to sleep on the bed with you.
Don't do anything other than sleep and make love in your bed (maybe some bedtime reading, if that is part of your bedtime ritual). You don't want to associate the bedroom with quarrelling or doing work.
Create a bedtime ritual. A few minutes reading for pleasure or a bedtime relaxation technique like meditation or deep breathing.
A warm bath before bedtime helps to relax you.
Healthy habits contribute to more restful sleep -
Avoid caffeine, even a diet coke in the early afternoon can be enough to disturb your sleep.
Avoid nicotine (well, for more than just the obvious reasons..) it is a stronger stimulant than caffeine. If you do smoke, try to quit earlier in the day.
Avoid alcohol before bedtime. Alcohol disturbs both REM (active, dreaming) and NREM (deep, restorative) sleep. Even a single drink from the early evening can affect the quality of sleep and your performance at work.
Eat a healthy, balanced diet. Don't go to bed hungry or uncomfortably full. If you are hungry have a light snack at least half an hour before going to bed (I like cottage cheese or a protein shake).
Exercise regularly, but not a few hours before bedtime, since it may awaken or stimulate you. The only exception is sex - which will relax most people and help induce restful sleep.
Go to bed consistently at the same time each night and rise at the same time each morning. This sets your internal clock.
If you cannot get restful sleep after following the above suggestions, you may need to see a sleep doctor to check for other, underlying causes like sleep apnea, restless leg syndrome or sleep phase syndromes.
So. This week try getting to bed on time - make it a priority. all of the things you stay up late to do would be done more efficiently after a good night's sleep anyways.
I can personally attest to the fact that I feel about 100% different after sticking to my sleep schedule for a week, and then I slip up and stay up to watch something stupid on television and the next day it is like I have a hangover! It really does make a huge difference. Your body does most of its really important work while you sleep - imagine never getting to finish that work, each night it starts back up, but it never gets to finish. Not a good condition for health and fitness to blossom in!
So, in review -
Previous and on-going goals (that should be becoming habits gradually):
Get in three cardio sessions this week - add 5 minutes to your time this week. And get in three weight-lifting workouts. Include stretching after every workout!
Drink water all day long - about an ounce per pound of bodyweight is a good goal, but at least 8-8 oz glasses, minimum.
Eat adequate protein to help your body rebuild and grow. And include lots of healthy, fibrous carbohydrates (vegetables and grains) in your diet for energy!
Focus on getting adequate sleep.
Good luck and sweet dreams!!!!
Email me back and let me know how things are going - and remember that if you are having a challenge in one area, focus on the others until the challenge area falls into place. Enjoy the process!
Amy
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/22, 09:06 AM
Hello Every body!
I hope you are feeling the refreshing benefits of getting adequate rest! I am always amazed at what a difference I feel when I get enough sleep consistently!
Week five’s focus is motivating yourself by reading or listening to something that will help you improve your outlook for 15 minutes a day. It doesn’t matter what you choose , as long as it is something that will improve your outlook, motivate you, or enrich your life.
" Motivation gets you going, but habit gets you there. Make motivation a habit and you'll get there more quickly and have a lot more fun on the trip." " You are what you are and where you are because of what has gone into your mind. You can change what you are and where you are by changing what goes into your mind." Zig Ziglar
Action- Continually feed your mind with good, clean, pure, positive thoughts and your motivation will grow and become a habit.
1) Become an avid reader.
2) Enroll in Automobile University. Listen to motivational or instructional tapes in the car to and from work, on errands, etc. You can learn a new language, become more motivated, become a better person/spouse/parent/employer/employee.
Experiments done by Dr Forest Tennant (a leading drug authority in the country) discovered that listening to inspirational recordings actually activates the flow of over 200 neurotransmitters (dopamine, norepenephrine, serotonin, endorphins, etc.) which physiologically energizes you, you arrive at your destination with more energy and focus!
So - this week pick a book or tape series that will teach you something and find 15 minutes to spend enriching yourself!
In review : Objectives (the list is growing - but you can handle it!)
1) Make working out a habitual part of your routine. Fit in 3 cardio workouts and 3 weightlifting workouts. Don’t forget to stretch after exercising!
2) Drink plenty of water - sip throughout the day!
3) Good nutrition will get you to your goals faster! Eat enough protein to support muscle growth and lots of fibrous vegetables! Whole grains are a good source of energy and nutrients, so don’t cut out too many carbohydrates. You need to eat for success!
4) Get adequate rest. Everyone’s requirements are different, you should wake up feeling rested and ready to take on the world. For some people that means seven hours, for others it may be nine. Your body does a lot of important work while you sleep - so give it the rest it needs to respond to all of the healthy habits you are creating!
5) Enrich your life with motivational reading material or audio material. Stimulate your mind to help your body reach your goals!
A few of my favorite motivational reads/listens:
The Biology of Success by Dr. Bob Arnot
Mind & Muscle by Blair Whitmarsh, PhD.
Success for Dummies - Zig Ziglar
Just think of how many things you can learn on the way to and from work! Right now my family is learning Spanish and German!
Okay - go out there and enrich your life!!!!
Amy
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/04/08, 08:35 AM
Amy, as you know I fell off the wagon and haven't started this program. :( I really want to though. I went to the doctor yesterday (after I worked out on Monday YAY) and he said that I have a sinus and throat infection. :( I got this thread bookmarked though. Thanks for being a great moderator!
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Life moves pretty fast... if you do not stop and look around once in awhile, you could miss it. -Ferris Buller
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2004/04/09, 07:57 AM
Shakkai, let me know when and i will post the next week's agenda. I wasn't keeping up with it because I figured no one was really following it.
Get better soon.
You get what you give. Help someone else when you can.
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If you fall down seven times, get up eight.
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2004/04/10, 06:09 PM
Roy - congratulations on quitting smoking! It is hard , but it is worth it.
With your new routine, find a weight you can do for 8 reps, in good form. Do three sets of 8 reps. next workout see if you can do 9 or 10 reps with the same weight, keep adding reps each workout until you can complete three sets of 12 repetitions with that weight. The next workout go up to the next weight/dumbbell/5lbs and start back at 8 reps.
When you first start out a total body routine, 3 or maybe 4 times a week with at least a day inbetween workouts, helps you learn to move corerectly and is sufficient.
When you join a club, don't skip the equipment orientation, and if you get free sessions with a personal trainer - use them to learn proper form with dumb bells.
They may give you a machine circuit program to start out with, that would be fine for a few weeks.
Try this - it uses all of your major muscle groups and starts building the foundation you need for more advanced exercises :
General warm-up (treadmill at low speed or bicycle or elliptical) 10 minutes, so that all of your muscles are warm and you break a light sweat.
Leg press - 3 sets of 8-12 (It will take you a few workouts to find the right weight, your body will learn to recruit the muscles better each workout so you will seem to build strength rapidly, really you are building neural pathways)
Chest Press - 3 sets of 8-12
Lat Pull down - 3 sets 8-12
Crunches 3 sets to fatigue
Back extension 3 sets to fatigue
This may seem awfully simplistic, but it is a good basic routine for beginners.
You have worked all of your muscle groups. Once you progress past this, you will want to add another exercise for chest and back and more leg work. Once you have progressed beyond that you will want to start isolating smaller muscle groups, but build the foundation first.
Follow the tips in this post and i will add the remaining weeks soon.
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If you fall down seven times, get up eight.
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2004/04/11, 07:53 PM
Hi, I am new to this website and new to working out. I had my first child two years ago and still have not lost the baby weight. As a matter of fact I have gained weight. I am determined to get my life back. I am quitting smoking and really want to become healthier in general. I am lucky- I get to use the gym at school for free (still in college) but I am really insecure and intimidated about walking into a gym. Not only do I not know what to do but typically I am the largest girl in there, so I just feel stupid. I need some advice about form and what I need to do once I get in there. I am a beginner as I said before, about 185lbs, 5'6, and totally out of shape. I need lots of help!!:laugh: I am just looking to get in shape and tone not bulk up or become a powerlifter or anything. Basically I just want to be able to feel good and wear cute clothes again. I am tired of nothing fitting and feeling exhausted and out of shape all the time. Thanks for your help
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2004/04/12, 08:52 AM
Luvkgc,
Start at your local library or video rental - look for a low-impact aerobics video - you can do that in your home. Start with one or two times a week, after a feww weeks add another session.
Check out the at-home prgrams here at FT under fitnes resources. there are a lot of exercises you can do with your bodyweight and a few household items.
Joining a gym can be intimidating, but you have to remember that peole are there to get fiter and healthier and everyone has to start somewhere. Most people at the gym are so busy being self-conscious they don't have time to look at other people. You can start at home, but eventually you will either need some equipment or need to join a gym.
Exercise with your kids - go for walks, play at the park, chase them, play ball. It all burns calories.
Pick small, attainable goals and achieve them - it will build your self-esteem and give the confidence to set bigger goals.
And stick around here at FT - there is a lot of support and motivational tips!
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If you fall down seven times, get up eight.
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2004/04/28, 08:29 AM
Amy,
I'm on week one and let me say how good it feels to have added cardio. I was very leery because I want jogging to be my cardio but I am a horrible runner. I am so happy to say that I found a jogging program that I think I can follow and am so excited to be back. Tonight is abs and arms so I'm READY. ('cept I did have the donuts this morning, but I'm having a great day anyways). :love:
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Life moves pretty fast... if you do not stop and look around once in awhile, you could miss it. -Ferris Buller
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2004/04/29, 06:41 PM
Ease into your jogging (I saw your shin splints heading) alternate with stationary bike or something non-impact.
Glad you are back at it! Keep it up and let me know when you need the next week's plan!
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If you fall down seven times, get up eight.
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2004/09/27, 09:19 AM
bump
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2004/11/02, 02:31 PM
Hi Amy ,
I went to my apartment gym today and worked out for 40 minutes and was searching on the net for a workout plan . I am kicking of week one from today . In my apartment gym theres treadmill , weights and stationary bike . Is that enough to follow your plan or is aerobics is a must .
Thanks
Tamilan
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2004/11/02, 03:02 PM
Is this workout routine only for people who are trying to lose weight or is it also for people who are trying to gain mass. Or is it just trying to keep a healthy lifestyle? I think I'd like to try out the drinking that amount of water. Great routine though, I like it.
DX14AG
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2004/11/03, 07:33 AM
Amy would you be able to post weeks 6- 12 , thanks in advance .
angelsnow
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"If you are going to walk on thin ice you might as well dance"
angelsnow@freetrainers.com
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2004/11/28, 06:17 PM
Alright - here is week 6 thru week 12
So far your weekly goals have been building some healthy habits to create and maintain a healthier lifestyle.
To the above questions - Tamilan:you can do your cardio on the treadmill, you don't necessarily need aerobics tapes or classes.
DX14AG - this is basicaly a beginning program to get people through the first twelve weeks, to create good habits and goals to build on. The workout routine you do is your own with whatever goal you have in mind - pick one from freetrainers and GO!
Okay - week 6 Practiced Relaxation
So far you have been adding to your cardio and workouts, drinking adequate water, eating adequate protein, getting adequate rest, and enhancing your mind with self-improvement materials. This week you will focus on relaxation. many people use unhealthy methods to relax, which in the long run cause the opposite of relaxation because they cause fatigue, dehydration, lowered performance at work and at home and create a vicious cycle of causing tension and needing relief.
This week, start with 5 minutes when you wake up, or five minutes at the end of your ay. Spend your five minutes in a quiet part of your home, any corner or chair will do. Sit down or lie down and clear your mind of all the thoughts that are keeping you tense. When a worry pops up, push it away without examining it and come back to the empty mind. One way to do this is to count with your exhalations - inhale, 1, inhale, 2, inhale, 3 and repeat. Breath and relax all of your muscle groups one by one. Some people find it useful to repeat a meaningful phrase to themselves that states a positive thing they wish for 'I am calm and centered', 'I face the day with anticipation and joy'.
It is that simple. Once you have found that peaceful state, you will be able to tap into when you feel stressed out. By closing your eyes in a difficult situation and repeating your phrase or counting your breath, you will mentally relax.
Stress causes many problems in your life, physically and mentally. 5 minutes a day is nothing in the prevention of raised cortisol levels (which contributes to abdominal fat storage), lowered immunity, and tight muscles (which are weaker than relaxed muscles).
Start with five minutes a day. See if you can sneak in a few extra minutes a day each week, maybe even a yoga class....
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 06:23 PM
Week Seven's focus is financial health.
No matter how rich or poor you think you are, there are ways to be healthier financially, and financial health really does affect our physical/mental health.
This week, add some time to examine your financial situation - try tracking your spending for a week - where is your money going? Are you managing it or just getting by?
Since you are spending a little time on self-improvement reading each day, pick up a book from the library on finances. The Automtic millionaire is an interesting one, as is Rich dad, Poor dad. Also the Suze Orzman (Spelling?) books really help you to change how you view money (most of us are a little afraid of it).
Even the act of balancing your checkbook can feel very empowering if you have been avoiding it.
So. add some contemplation on financial health and see where that takes you this week, along with working out, eating and drinking right, resting and relaxing, and self-improvement (personal growth).
This is a short one, but pretty important!:)
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 06:41 PM
Week Eight's focus is long-term goal setting.
We have been setting short term (daily and weekly) goals through the past six weeks. You have been adding minutes to your cardio as you progress and building some habits that will enrich your life.
Now it is time to think about where you want to take this all. What is your ultimate goal for your physique? What is your goal for personal growth? What is your goal for your financial situation?
For you to stick to your goals they need to be S.M.A.R.T :
Small
Measurable
Attainable
Realistic
and have a Timeline
So - take your big goal (and it needs to be one that is really achievable) and break it down into the steps you need to take to get there.
I find it helpful to write down the goal and work backwards, listing the things that have to be done to get there.
For example:
Lose 20 pounds.
I know I can safely lose 1-2 pounds a week without compromising muscle mass. I will err on the lower end because I know most weeks i will lose a pound, while occasionally i will lose 3 at once (it is odd that way).
So, 20 weeks. 5 months.
I would set daily exercise goals.
30 minutes cardio + 30-45 minutes weight training (every other day).
I would set some calorie intake goals.
I would create a checklist of the steps and mini-goals that lead me towards the big goal.
I hope this helps you all - goal setting is really important! If you need more help on how to set and achieve goals - check the kibrary or bookstore for books like 'Chaging for Good' which helps you to reform patterns and create new habits.
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 06:48 PM
Week Nine's focus is Reciprocity - you help others and recieve help yourself.
By finding a little extra patience with a taxing co-worker, by smiling at the harried busdriver, by complimenting (sincerely) someone you meet or see. those are all tiny ways you radiate goodwill and spread happiness.
I often will see someone in a beautiful jacket, or a great hair color and tell them how much I like it. I am always suprised by how positively people respond. We give and receive far too few compliments in our daily life!
This week - help someone carry a heavy box, give your seat up to someone who looks exhausted, listen to someone intently without thining of what you will say or do next.
Try to do something nice for someone everyday, and don't seek recognition for it - that isn't what it is about. You will be suprised at how good it makes you feel and how it makes other people smile.
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 06:57 PM
Week Ten's focus is spirituality.
No matter what religion or non-religion you follow, spirituality is an important aspect of a healthy lifestyle.
Studies have shown that people who pray are healthier mentally and physically. People who attend worship are less depressed and have a stronger feeling of purpose in their lives.
You don't have to go to church to be spiritual.
I find that even including a prayer of gratitude for our meals makes us feel better and more connected with each other.
At night I offer up thanks and prayers of protection for the many people I care about. I ask for the strength to carry out my goals. I find that when i put my questions and prayers out there, it seems that answers come more readily.
Spirituality can be as simple as saying a 'Thanks for the new day' each morning.
Spirituality doesn't have to be complicated, but it can enhance your wellbeing!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 07:00 PM
Week Eleven's focus is Relationships (or romance)
Spend a few minutes daily to strengthen the ties with your loved ones and significant others. It will enhance your well being and give you a better support network to help you reach your goals.
Studies have shown that people with close friendships and good marital relationships/family relationships are healthier, catch fewer colds yearly and have a better outlook on life.
So, hug your kids, kiss your significant others, call your parents, send someone a card or e-note. You get what you give!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 07:04 PM
Week Twelve!!!! This is a week of reflection.
Where were you eleven weeks ago?
Have you changed and created new, healthier habits?
Have you created stronger relationships?
Have you made people smile more often?
Are you happier, more relaxed?
Acknowledge all of these accomplishments and reward yourself with something like a professional massage or a new pair of workout shoes, or even just a new CD to listen to while you do cardio!
Fitness and a healthy lifestyle are something that requires maintainance, so continue to focus on all of these areas - find new facets of each step and do another twelve week cycle, or pick a different program and folow a new path. whatever you do - do it with renewed health and energy!!!!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/28, 07:31 PM
thanks amy I will print them off ...
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"If you are going to walk on thin ice you might as well dance"
angelsnow@freetrainers.com
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2004/12/28, 10:26 AM
bump ...
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2005/02/16, 06:27 PM
Amy. I'm new to the site also but not new to working out just a little off track. This program sounds great but I think I want something that would give faster results. I want to be in the gym 5 days a week for about an hour plus, including cardio. Do you have any ideas? I've completed Body for Life a couple times and it really isn't enough for on a daily basis, maybe as a maintenance program. Maybe I'm making it too complicated. Thanks for any tips.
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2005/02/18, 09:55 AM
Try one of the programs here at freetrainers - look under fitness resources, fill out your goals and pick a program - they let you choose how many days you want to lift and they give good , sound programs that will yield results.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/20, 01:09 PM
Hi Amy, I just wanted you to know that I have been working this program you posted last year this past month and am feeling good, although I still have to work on the water thing and the "good" rest as my husband wakes me at 3:30 every morning and I don't get to bed until about 11:00, though I try to be IN bed by 9:00, it never seems to work out for one reason or another, so my rest is very pieced together and never a full 8-12 hours.
Anyway, what I was wondering is if when you speak of cardio do you mean the HIIT as I know you are an advocate of that but it isn't specific here (I may of missed it??), anyway, since I have been working out for the past 7 months with a two month hiatus, I did add the HIIT during the cardio. I really enjoyed this post and it has helped me do some rethinking, focusing on certain things I hadn't been taking time to. Thanks!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/02/21, 07:50 AM
Veda - alternate steady state and HIIT on your cardio days.
Sometimes I think rest is the hardest aspect - our society does not prioritize sleep. You just have to find a way to prioritize it for yourself.
On a good day, I am in bed by 9:00, but it is hard not to stay up and spend time talking or watching a movie when the hubby has been gone all day.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/21, 11:55 AM
Thank you!
Two teenage boys in the house that like to come chat to mom once her head hits the pillow makes it hard, but I love those talks and don't dare turn them away! Maybe I'll have to start going to bed at 7:30 so by 9:00 their talked out, lol!! Not to mention we are all night owls!
Well, where there is a will there is a way, your right!!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/02/28, 10:05 AM
I have been doing this program since the 26th of Jan. I have not had any major results other then I feel like I have more energy. I was wondering if anyone has any tips on jump starting the weight loss. Summer is coming quick!!! I am doing 3 to 4 days of cardio for 30 minutes. I do some weights. I am eating very healthy. Also I cut my portions. (My in laws Love to eat Big!!!!! I am 5’4 and weigh 145 to 150. I was 105 I need to loose at least 30 lbs. Thank you for any tips Reagan
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A happy heart makes the face cheerful, but heartache crushes the spirit
Goneskingagain
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