How Does Your Fitness Plan Stack Up?

I don’t have anything new nor have I packaged anything together with a shiny bow.  I am not going to tell you what program or what machine you should be doing for the ultimate results in 2018. What I would like to do is invite you to take a look at what your fitness plan for 2018 and see if it meets all my recommendations. If  your plan does not have all the pieces in place now, we can see what is available to help you along. Let me start by saying that I am not opposed to the latest trends and buzzwords in fitness. Workout trends give us something to talk about, and something to be a part of.  New trends have a sparkle to them that we just can’t resist. Trainers can fall for them too, just like you. Nothing’s wrong with sparkle as long as it is safe and not making unrealistic expectations. So if some new fitness sparkle has caught your attention and gets you excited, awesome.

Be aware though that some workout trends are safe for some, but not all.  In addition many workout trends are only providing PART of what is needed for a well rounded, smart, safe, sustainable workout plan.

To make sure your plan is well rounded, smart, safe and sustainable I recommend listening to Coach Kami, you should be BARKing…

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Coach Kami gives her licks of encouragement

(B)Breathless – 30 – 45 total minutes per week
(A)Activity- every hour, all day long
(R)Resistance Training (including mobility and balance work)  2-3 times per week
(K)Kid around  – rest of the time

Keep in mind that amounts and intensities may vary based on your goals and current life situation. Feeling unsure about what is right for you? Let’s talk about it during a free consultation. You can email me to set up a time to talk.  

 

Breathless

Getting breathless, provides good stress for your heart, a high calorie burn rate, and the much appreciated therapeutic effect of endorphins. Getting breathless is not just doing cardio exercise, but really driving your heart rate and literally getting breathless for minutes at a time during various intervals. Does your workout plan provide a way to get breathless with intervals 1-2 times per week, totaling 30 to 45 minutes? Want to know more about cardio programming, or even learn how I can customize a plan for you and your current fitness level and goals, watch this video about metabolic testing. Metabolic Testing

Activity

Be active every hour, all day long. Don’t sit for more than an hour at a time, and aim to get in a minimum of 10,000 steps per day. These activities throughout the day add up to healthy joints and muscles.  Keeping joints moving and lubricated with movement is vital for joint health, especially if you have some arthritic changes setting in.

12-woman-checking-fitness-tracker
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Being active every hour is a lifestyle that takes a little effort and thinking ahead. Having an activity tracker is great way to hold yourself accountable to that activity. Getting an activity tracker like a FitBit, for example, can help to show you the reality of how active or inactive you are through out the day. Many activity trackers will also remind you when you have been sitting for too long!  Personally I just love this feature! Even if you work out an hour a day almost daily, how active are you the other hours of the day?  I believe it’s the other activities mixed in throughout the day that add more than we realize to our overall health, productivity, and quality of life.

 Our bodies are designed to move, and designed to move often.

I search for ways to remain active throughout the day. For example, I leave “chores” to be done, so I have something to do when it’s time to get up from the computer or a Netflix binge night.  I also walk while talking on the phone.  (Funny –  my mom always had to have a long cord on the house phone so she could walk all over the place. Moms always know what’s right)

Resistance training

Resistance training should be a part of your fitness plan. Aim for two to three times per week, and be sure to include balance and mobility work. Resistance training is needed for lean muscle mass.  Muscle burns more calories than fat.  And if we may all be a little vain here for a second, muscles look better than fat.  From a health standpoint, and a quality of life standpoint, resistance, balance and mobility work is essential for a long, quality life.

Is your fitness plan providing resistance, balance and mobility work two to three times per week? If you are not sure, no worries, you are not alone. Even former athletes find themselves lost or unsure when looking at a dumbbell rack. As we age, as our goals change, and as our bodies change, the resistance workout you may find success with is likely going to be different from what what you did in high school or college. Not only that, we know so much more about program design than we did in the past.

I would be more than happy to talk to you about your routine. You can email me to schedule a free consultation with me. No commitments  – just you and I talking about your plan.

 

Kid Around! 

Getting up close with the deer in Glacier National Park.
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Getting up close with the deer in Glacier National Park.

Enjoy fun activities with friends and family. This is why you take care of yourself, so you can hike to a gorgeous view, so you can x-c ski, so you have a snowball fight, so you can shovel your walk, or better yet go somewhere warm and enjoy an exotic excursion. 

The best workout plan for you is the one that you like and can stick to.

Recognize that you might need some coaching, and/or accountability with certain parts of your routine. If you love cycle class, great! Just make sure you balance it out with lower intensity days, as well as resistance training.  If you love to lift weights, great!  But don’t forget to be active all day long. Maybe you run almost daily and easily get 10,000 – 20,000 steps a day. That doesn’t mean you sit around the rest of day. Remember, you are not alone in your fitness journey. You can work with me as your online trainer. You can learn more about my packages here. Remember, together we raise the bar!

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