This week we finalize our 4, 8, 12, or 16 week fitness plans Your plan must match your vision, goals and motivation and should build over 12 to 16 weeks to 150 minutes of aerobic exercise and 2 bouts of resistance/strength training each week, or more! If you’re working with me you’ll also consume a minimum of 800 calories (3 meals, 60 grams of protein) and 48 ounces of water each day. I highly encourage wearing good shoes, at least 6 hours of sleep, and a day off a week Why? If you don’t include all these building blocks, you are likely progress slower, get ill or injured.
Why take the time to plan?
- So you don’t fail in reaching your goals or not aligning your goals with your activities
- So you’ll truly stick it out which is what it takes most times to succeed
- So you start practicing how to MAINTAIN your “lean & fit” lifestyle.
Be realistic – no matter who you are and what you do – you are “DOING YOU” not someone else who might be more fit, or who can do XYZ better than you, or your inner critic who actually knows all the times that you did gave up, gave in or just couldn’t get motivated.
Plan to Progress. What I’m really asking you to do, is to develop a plan that you can stick with for 12 weeks that includes cardio/aerobic exercise, stretching and 2 bouts of resistance, and have at least one focused progression. When I say progression, I mean that you purposely up your game. You either go longer, harder, learn a new skill or test yourself. It could look like moving from walking 30 minutes a day to 40 minutes, or walking 60 minutes on a weekend day, or moving from 3 to 5 pounds weights, or joining a class you’ve always been interested in. You can progress more, especially if you’ve done it before, working with a trainer/coach, or following a plan designed to help you progress.
This week’s prompts are designed to concurrently keep your diet in check while drafting a “Lean and Fit plan” that you will start next week
Week 2: Getting your ducks in a row: Finalizing your fitness lan
- Day 7. Weigh-In #3. Assess, organize fitness clothes, shoes, equipment, and remove temptations.
- Day 8. Complete the Beck Priorities Chart and figure what times daily and weekly you can exercise.
- Day 9. Draft and Commit to a 4 to 12 week fitness plan with cardio, core & resistance training 2x/week
- Day 10. Establish how you will measure your progress on your fitness goals
- Day 11. Reassess the difference between hunger, appetite (desire) and cravings (to nix cravings)
- Day 12. Be mindful & record how you feel before, during and after a fitness activity that challenges you.
- Day 13. List 5 key things you will do “when you don’t want to workout” – to get your rear in gear: Share with your buddy
WCTG Site Resources
- Chapter 13. Energized & Fit (From the WCTG Book) Chapter 13. Energized & Fit (From the WCTG Book)
- Weekly Fitness Plan Template
- Activity 13-1. Overall-fitness-assessment
- Activity 13.0 Fitness-resources-and-considerations
- Activity 13.2 Four Week Activity plan
- Activity 21.2.2 Reality Check-3 month time comparison
- Activity 21.3.1 Wellness Compass Checklist pdf
- Activity 21.3.1 Wellness Checklist Excel File
- Activity 21.3.2 Directions for Bi-Weekly Checklist
Other Useful Resources
- Couch to 5K running app
- Free basic body building plans for men & women
- Diverse ACE workouts
- Free Workout Plans by Trainers
- Shape Fitness Plans for Women
- Free workout template images